Here’s an easy way to walk for your health. You simply put the incline of your treadmill at 12% at 3MPH for 30 minutes. Or go hike a mountain.

You might want to work your way up to it and start with intervals with the incline or decreased time.

But research is showing this is an effective way to improve your health.

“The results showed that, when matched for total energy expenditure, 12-3-30 had a significantly longer completion time, lower energy expenditure rate, higher %FAT, and lower %CHO than self-paced running. While 12-3-30 may be less time efficient than self-paced running for expending energy, it may be more advantageous for individuals aiming to increase fat utilization.”