If you’ve managed to escape the 12-3-30 workout on TikTok, congratulations. You’re one of very few.
I didn’t. In fact, Lauren Giraldo’s 12-3-30 workout littered my FYP for a solid two weeks. And what did I do? I caved. I tried it, and I have the low down on the latest and greatest treadmill workout.
If you’re asking how much weight you can lose doing 12-3-30, or how many cals it burns – I’ve got the tea.
Here’s everything you need to know about the new it girl workout.
What is the 12-3-30 Treadmill Workout?
The 12-3-30 treadmill workout is a popular cardiovascular exercise routine that has gained traction in recent years.
It involves walking on a treadmill at a speed of 3 mph, with an incline of 12%, for a total of 30 minutes. 12-3-30. Well, 3-12-30, but that doesn’t have the same ring to it.
Coined by Lauren Giraldo, a social media influencer, it has been touted as an easy way to burn calories and lose weight.
Back in 2020, said that she wanted a routine that made her sweat but didn’t involve running. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.“
A little random in design? Yes, but not totally off base with the basics of exercise science. In fact, most fitness professionals already know the 12-3-30 workout by another name entirely: low-intensity steady-state cardio or LISS.
12-3-30: Breaking Down the Numbers
The name of the workout refers to the three key numbers that define it: 12, 3, and 30.
The first number, 12, represents the incline of the treadmill, which is set to 12% for the duration of the workout. This steep incline is designed to engage the glutes, hamstrings, and core muscles, providing a challenging workout that burns calories and strengthens the lower body.
The second number, 3, represents the speed at which the treadmill is set. This speed of 3 mph is a comfortable walking pace that allows most people to maintain a steady pace for the full 30 minutes of the workout. It is also low-impact, making it a good option for those with knee or joint issues.
Finally, the number 30 represents the total duration of the workout.
This 30-minute time frame is a manageable length for most people, making it easy to fit into a busy schedule.
How to Do the 12-3-30 Treadmill Workout
It’s quite literally as easy as it sounds.
To perform the 12-3-30 treadmill workout, follow these steps:
- Begin with a 5-minute warm-up, either walking on the flat or at a slight incline.
- Set the treadmill incline to 12%.
- Set the treadmill speed to 3 mph.
- Walk for 30 minutes, maintaining a steady pace throughout.
It is also important to maintain good form throughout the workout, engaging the core muscles and keeping the knees soft to avoid any strain or injury. Those with knee or joint issues should consult with a healthcare provider before attempting this workout.
Benefits of the 12-3-30 Treadmill Workout
The 12-3-30 treadmill workout is a popular exercise routine that has gained popularity on social media platforms like TikTok. This workout involves walking on a treadmill at an incline of 12%, a speed of 3 mph for 30 minutes. While it may seem simple, this workout has several benefits that make it a great addition to any fitness routine.
Cardiovascular Fitness
The 12-3-30 treadmill workout is an excellent way to improve cardiovascular health. It is a low-impact cardio routine that helps to increase heart rate, improve circulation, and strengthen the heart muscles. Regular cardiovascular exercise has been linked to a reduced risk of heart disease, stroke, and other cardiovascular-related conditions.
Weight Loss
The 12-3-30 treadmill workout is an effective way to lose weight when combined with a balanced diet. It helps to burn calories and increase metabolism, which can lead to weight loss. According to fitness experts, a person can burn up to 270 calories in 30 minutes with this workout routine.
Muscle Tone and Strength
The 12-3-30 treadmill workout is an excellent way to tone and strengthen the lower body muscles. It primarily targets the legs, glutes, and calf muscles. The incline walking helps to engage the muscles, providing resistance training that can help build muscle tone and strength.
Mental Health
The 12-3-30 treadmill workout is also beneficial for mental health. It is a form of physical activity that can help to reduce stress, anxiety, and depression. Regular exercise has been linked to improved cognitive function, memory, and a reduced risk of dementia.
In addition to the above benefits, the 12-3-30 treadmill workout is a low-impact exercise routine that is safe for people with low back pain, plantar fasciitis, and Achilles tendonitis. However, it is important to wear proper walking shoes and start slowly to avoid injury. It is also essential to consult with a healthcare professional before starting any new exercise routine.
Overall, the 12-3-30 treadmill workout has received positive reviews from fitness trainers and enthusiasts. It is a great way to incorporate physical activity into your daily routine, especially during the pandemic when many people are working from home and have limited access to gyms.
Tips for Doing the 12-3-30 Treadmill Workout
Proper Form and Technique
When doing the 12-3-30 treadmill workout, it’s important to maintain proper form and technique to prevent injury and get the most out of the workout. This includes keeping your shoulders relaxed and your chest lifted, engaging your core muscles, and keeping your feet pointed straight ahead. It’s also important to avoid leaning forward or holding onto the handrails, as this can put unnecessary strain on your back and shoulders.
Choosing the Right Treadmill
Choosing the right treadmill is essential for a safe and effective 12-3-30 workout. Look for a treadmill with a sturdy frame and a wide, cushioned running surface to reduce impact on your joints. It’s also important to choose a treadmill with an incline feature that can be adjusted to 12%, as well as a speed setting that can be adjusted to 3 mph.
Gradually Increasing Intensity
If you’re new to the 12-3-30 treadmill workout, it’s important to start slowly and gradually increase the intensity over time. Begin by walking at a comfortable pace for 30 minutes, and gradually increase the incline and speed as your fitness level improves. It’s also important to listen to your body and take breaks as needed, especially if you experience joint pain or other discomfort.
Body Composition and Type 2 Diabetes
The 12-3-30 treadmill workout can be an effective way to improve body composition and reduce the risk of type 2 diabetes. By walking at an incline, you can increase the intensity of the workout and burn more calories, which can help you lose weight and reduce body fat. Regular exercise can also help improve insulin sensitivity and lower the risk of developing type 2 diabetes.
Bones and Strength Training
Walking on a treadmill can also help strengthen bones and reduce the risk of osteoporosis.
Weight-bearing exercise, such as walking, can help stimulate bone growth and improve bone density. The 12-3-30 treadmill workout can also be a form of strength training, as the incline can help build lower body strength and improve balance and stability.
It is important to note that the 12-3-30 treadmill workout is a cardiovascular exercise routine and does not include any strength training exercises. While it can help to burn calories and improve cardiovascular fitness, it may not be sufficient for those looking to build muscle or improve overall strength. It’s also pretty stressy on the feet. Don’t let the fit girls on TikTok full you, it’s no mean feat to walk at that level of incline. Consider reducing it slightly to give your ankles some room to breathe.
@missyeah im sad abt it too #12330workout #walkingworkout #treadmillworkout #viralworkout #12330 #inclinetreadmillwalk ♬ ceilings – Sped Up Version – Lizzy McAlpine
While the 12-3-30 workout may not be for everyone, it is a great option for those looking for a low-impact, high-intensity workout. It is also a good choice for those who may not have access to a gym or other exercise equipment. With just a treadmill, anyone can perform this workout and reap its benefits.