The Rise of 12-3-30 Workouts: Does This Treadmill Routine Work?

Swept the fitness world, the 12-3-30 workout promises weight loss and improved endurance by being a low-impact alternative to high-intensity workouts. It has gained widespread popularity on social media for the simple yet effective approach to training on a treadmill.

Many use this go-to routine to burn calories without running. So, does it work, or is it just another fitness fad?

This article will discuss the 12-3-30 treadmill workout, its incline walking benefits, and its comparison to other treadmill workouts for weight loss.

Whether you are a beginner, recovering from an injury, or looking for a new way to stay active, we will help determine if this viral routine is worth adding to your fitness regime.

Also, Read: 10 Best Indoor Workouts for When It’s Too Cold Outside

What Is the 12-3-30 Workout?

The 12-3-30 workout involves a treadmill set at 12% incline and walking at 3 miles per hour for 30 minutes. Lauren Giraldo, an Instagram influencer, popularized the workout by sharing her success story and how she had lost 30 pounds by following this routine.

Unlike other treadmill workouts, which are more often focused on running or flat walking, the 12-3-30 is an incline walk. This makes it a more intense workout without necessarily increasing the speed, which makes it accessible for people who might not be comfortable running or just prefer low-impact exercise.

The combination of incline and moderate speed will target the posterior chain muscles: glutes, hamstrings, and calves.

It has contributed to the viral popularity of the 12-3-30 workout, as many fitness enthusiasts look for something efficient and straightforward when using a treadmill.

Potential Benefits of the 12-3-30 Workout

A 12-3-30 treadmill workout provides some apparent benefits, making it a favorite among people who want to enhance their fitness while engaging in low-impact yet effective activities.

Here are some of these benefits:

1. Supports Weight Loss

It is true that walking uphill consumes more calories than walking on a flat surface because it becomes difficult to walk at the required speed. Based on research (R), uphill walking has the potential to work wonders for calorie expenditure levels and, along with dieting, help get rid of extra fat.

2. Strengthens Lower Body Muscles

Walking on a 12% incline engages more muscles in the glutes, hamstrings, and calves than flat walking on a treadmill. This makes it an excellent exercise for the more substantial and enduring lower body without running.

3. Improves Cardiovascular Endurance

Sustaining a moderate-intensity workout for 30 minutes enhances heart and lung function with time. Walking on an incline increases heart rate more than level-ground walking and effectively promotes cardiovascular health.

4. Low-impact and Joint-Friendly

Unlike high-impact exercises such as running or jumping, walking on an incline reduces joint stress while still being an effective cardiovascular workout. Therefore, it is an excellent workout for beginners, those recovering from injuries, or individuals with joint pain.

5. Easy to Follow and Accessible

The 12-3-30 workout is straightforward to add to any regular fitness routine. No special equipment other than a treadmill is needed, and it can be modified for any fitness level. Increasing the speed or incline over time adds more challenge as endurance improves.

These have made the 12-3-30 workout popular, as it is a convenient yet effective workout routine for those who want a structured but flexible treadmill workout.

Does Science Support the 12-3-30 Workout?

It is the 12-3-30 workout treadmill routine, which involves walking at a 12% incline, 3 miles per hour speed, for 30 minutes.

Lauren Giraldo (R) posted the workout first on YouTube in 2019, and it later gained much popularity on TikTok in 2020.

A peer-reviewed study conducted by the High Altitude Exercise Physiology Program at Western Colorado University, commissioned by the American Council on Exercise (ACE) (R), recently confirmed the physiological and health benefits of the 12-3-30 workout.

The study showed that the participants burned about 220 calories per session on average while improving cardiovascular health. Since this workout falls in the moderate intensity range recommended for improving cardiorespiratory fitness and lowering chronic diseases, such as heart disease and diabetes, it meets those criteria.

Another study comparing metabolic responses between the 12-3-30 workout and self-paced treadmill running reported that although the 12-3-30 workout was longer and had a lower energy expenditure rate, the workout resulted in higher fat utilization (R).

Therefore, it appears that the 12-3-30 workout may be more beneficial for those who wish to elevate their fat utilization while exercising.

Also, Read Why You’re Not Seeing Results from Your Workouts (And How to Fix It)

Who Should Try the 12-3-30 Workout?

Consider who might benefit most from this routine.

• Beginners Seeking a Structured Routine: The 12-3-30 workout has a straightforward design, thus appealing to people who are just beginning to work out regularly. It is based on walking, making it easier to start working out.
• Individuals Preferring Low-Impact Exercise: This is a low-impact exercise for individuals who do not like running, as it does not much burden the joints. So, this workout is suitable for someone needing low-impact cardiovascular exercise.
• Those Aiming to Enhance Cardiovascular Health: For those looking to improve cardiovascular health, Incline combined with a steady state raises heart rate and improves cardiovascular strength.

Considerations Before Starting:

• Physical Readiness: A significant incline can be a major stressor. It is generally recommended to check one’s fitness level first. It is best to use caution and seek a physician’s approval if one is new to exercise or has pre-existing conditions.
• Muscle Engagement: The incline steepens the workout, making it tougher and involving lower body muscles than when one walks on a level surface. It can be of great benefit to strength building, though it might call for some adjusting period.
• Injury Prevention: Patients with joint problems or issues related to lower back pain should exercise caution with this exercise since the workout may strain those conditions.

Tips to Maximize Results

To maximize the benefits of the 12-3-30 workout, consider the following tips:

1. Warm-Up Properly: Begin with a 5-10 minute warm-up at a lower incline and speed to prepare your muscles and reduce the risk of injury.
2. Maintain Proper Form: Stand upright, engage your core, and avoid holding onto the treadmill handles to ensure adequate muscle engagement and balance.
3. Stay Hydrated: Keep a water bottle nearby and take small sips throughout the workout to stay hydrated, significantly since incline walking can increase sweat production.
4. Listen to Your Body: Consider reducing the incline or speed if you experience discomfort or fatigue. It’s essential to challenge yourself without overexertion.
5. Incorporate Variety: To prevent plateaus and maintain motivation, mix in other forms of exercise such as strength training, interval workouts, or outdoor activities.
6. Cool down and Stretch: Take a few minutes to walk at a slower pace, lower the incline, and stretch to enhance flexibility and aid in recovery.

By following these guidelines, you can enhance the effectiveness of the 12-3-30 workout and support your fitness goals.

Final Thoughts: Is 12-3-30 Worth Trying?

The 12-3-30 workout has received much attention due to its simplistic approach to fitness. The 12% incline on a treadmill set at 3 miles per hour and maintained for 30 minutes makes for a low-impact exercise that works both cardiovascular health and muscle endurance.

This routine is particularly useful for those seeking a manageable yet effective workout to incorporate into their fitness routine.

However, it’s essential to recognize that while the 12-3-30 workout offers numerous benefits, it may not suit everyone. Individuals with pre-existing knee, hip, or lower back issues might find the steep incline challenging and potentially taxing their joints.

Additionally, the repetitive nature of this exercise could lead to overuse injuries if not balanced with other forms of physical activity. Therefore, it’s important to listen to your body and seek medical advice when you have any concerns about beginning this routine.

It can add significant value to your exercise routine when combined with other exercises to form a well-rounded regimen. As with any type of workout, consistency, proper form, and attention to your body’s signals are the keys to achieving the desired results with the least injury to yourself.