Hi, I’m Steve,
The 12-3-30 workout, popularized by influencer Lauren Giraldo, involves a treadmill set at a challenging 12% incline, walking at 3 miles per hour for 30 minutes. This dynamic routine, gaining global traction, offers a low-impact, high-intensity approach to fitness.
As a veteran personal trainer and gym owner, I usually don’t look to TikTok for workout program ideas. However, the overwhelming popularity of the 12-3-30 workout recently caught my attention. With so many of my clients asking about it, I decided to do a deep dive and find out just how effective 12-3-30 is for weight loss.
What is the 12-3-30 Workout?
The 12-3-30 workout is the creation of social media influencer Lauren Giraldo. Like many people, Lauren felt quite intimidated and unsure of what to do at the gym. So, she decided to zero in on the treadmill and follow a simple formula that she knew she could stick to.
Lauren’s plan had three parts:
- Set the treadmill incline to a 12% incline.
- Set the speed to 3 miles per hour.
- Walk for 30 minutes.
Lauren started this program in 2019. Within a few months, she’d lost 30 pounds and looked and felt great. Her success inspired her to post a video on YouTube, which got a lot of attention.
In 2020, Lauren decided to post a 37-second video about her 12-3-30 treadmill workout on TikTok. And that’s when the magic happened. The clip now has millions of views, and people all over the world have jumped into the program.
What’s So Good About the 12-3-30 Workout?
The 12-3-30 workout has clearly caught on in the gym-going public’s imagination. A key reason is its simplicity. It involves just one exercise and three numbers — 12%, at 3 miles per hour for 30 minutes.
That is a big deal for people intimidated by the whole gym scene. The 12-3-30 workout program is straightforward, requiring no new exercise techniques, no memorization of unfamiliar exercises, and no need to watch yourself in the mirror. Just get on the treadmill, blast your favorite music, and start walking.
If you’ve tried this workout, you know that simple doesn’t mean easy. Even though three miles per hour is a walking pace, doing it at a 12% incline is challenging. It will put tension on your glutes, hamstrings, and quads, so expect a pretty good leg burn at the end of it.
Another benefit of the 12-3-30 workout is that it’s low impact. Because you’re not running, the ankle, knee, and hip joints have a reduced jarring effect. Add in the underfoot cushioning you get on modern treadmills, and it’s good news for people with joint problems.
A huge factor that makes 12-3-30 so attractive is its accessibility. Many newcomers are intimidated by new and different exercises that they perceive as being beyond their capability. But we all know how to walk, and three miles per hour is the average walking pace for most adults.
This walking pace helps overcome a psychological barrier for some people.
The social media aspect of this workout adds yet another positive element. Over the past few years, many people have backed the 12-3-30 workout. You’re bound to be able to find a group of fellow exercisers who will support you in your journey.
Benefits of Treadmill Walking
Walking on a treadmill may seem mundane, especially compared to some of the more recent cardio training innovations. Yet, there are a lot of benefits to come from getting into thetreadmill habit. Here are five of them:
- Convenience: Finding the time to walk outdoors can be challenging. Bad weather and safety are other issues that you may have to consider. You don’t have to worry about any of those issues with a treadmill.
- Precision: When you do your walking workout on a treadmill, you can precisely monitor your speed, incline, heart rate, and calories burned. That allows you to customize your training to fit with training protocols like the 12-3-30 workout.
- Low impact: Modern treadmills have advanced cushioning systems built into the running mat. This minimizes joint impact, making treadmill walking safer for people with ankle, knee, or hip vulnerabilities.
- Incline Option: The incline function on an electronic treadmill significantly increases the intensity of the workout. It emphasizes your glutes, hamstrings, and calves while making your heart and lungs work harder. The result will be a more toned lower body and a more efficient cardiovascular system.
- Cardiovascular Benefits: Walking on a treadmill has been shown to help strengthen your heart and improve cardiovascular efficiency. It helps to remove triglycerides and cholesterol that may clog up the arteries and reduce blood pressure.