12-3-30 Workout: Health Benefits & Drawbacks, From An MD

The major drawback for Shah? Accessibility. “I like the emphasis on movement, but I don’t like the emphasis on having equipment,” she notes. Theoretically, you could walk up a hill outdoors for 30 minutes, but if that’s not possible and you don’t have access to a treadmill, you’re sort of stuck. 

Not to fret: Shah tweaks the method a bit and recommends a 30 minute (“ideally outdoor”) walk, coupled with 12 resistance exercises. That way, you’re still reaping the benefits of cardio and strength training, just not at the same time. To top off the regimen (and insert the “3” into the 12-3-30), she says you can embark on a three-day circadian fast, if you’re partial to time-restricted eating.