The 12-3-30 workout, a fitness trend that took social media by storm, was created by 24-year-old YouTuber and social media influencer Lauren Giraldo. The concept is simple: set the treadmill to a 12% incline, walk at a pace of 3 miles per hour, and continue for 30 minutes. While it may sound straightforward, many participants report that it’s actually “a lot harder than it seems.”
Before jumping into this workout, it’s important to fuel your body properly. Eating something 1 to 3 hours before your workout helps stabilize blood sugar levels and provides the energy you need to power through. A balanced meal or snack that combines carbohydrates with a small amount of protein is ideal. If you’re in a rush, a piece of fruit with a handful of nuts or a spoonful of nut butter can provide a quick boost.
Like any exercise, warming up is key to prevent injury. Begin with a few minutes of light stretching to activate muscles in your glutes, calves, hamstrings, and hips. Once you’re on the treadmill, start with a flat surface to get acclimated before gradually increasing the incline. Trainer Floyd-Jones suggests easing into the workout to avoid jumping in too quickly and recommends adjusting the intensity based on how your body feels.
After completing the 30-minute workout, don’t forget to cool down and stretch. Prolonged incline walking tightens muscles, so it’s important to take time to lengthen them afterward and reduce the risk of injury.
Benefits of the 12:30:3 Workout
- Lower-Body Strength: The 12-3-30 workout is a fantastic lower-body exercise. As you walk at a steep incline, your quads, hamstrings, glutes, and calves all engage, helping to build and tone muscle over time.
- Cardiovascular Health: This workout also benefits your heart. According to a 2021 study in the Cochrane Database of Systematic Reviews, moderate-intensity walking, like the 12-3-30 method, has been shown to lower systolic blood pressure and improve overall cardiovascular health.
- Calorie Burn: One of the workout’s most appealing features is its potential for calorie burning. On average, a 12-3-30 session can burn between 300 to 800 calories, depending on your weight and effort. While running might burn calories faster, increasing the incline of your walk is an excellent way to enhance calorie burn without the impact stress of running.
- Lower Risk of Injury: Unlike high-intensity workouts that can strain the body, the 12-3-30 workout is low-impact, which reduces the risk of injury. Because one foot remains firmly planted on the ground at all times, it provides stability and support while engaging the muscles, making it a great option for those with joint concerns.
- Bone Health: As a weight-bearing exercise, incline walking helps strengthen bones and improve bone density. This is especially important for preventing bone loss as we age.
- Weight Loss Potential: While weight loss varies from person to person, consistency is key. Incorporating the 12-3-30 into your routine, alongside a healthy diet, can contribute to weight loss over time. Experts recommend staying consistent with your workouts to see the best results.
Additional Benefits:
- It’s low impact, making it gentle on the joints.
- It builds lower body strength and improves balance.
- It boosts cardiovascular fitness and stamina.
- It strengthens bones and promotes fat burning.
How to Safely Try the 12-3-30 Workout
The 12-3-30 workout is a high-intensity routine, but with a few adjustments, it can be effective and safe for people at all fitness levels. If you’re new to this workout method—or to fitness in general—it’s best to start with two to three 12-3-30 sessions per week, recommends fitness expert Gatlin. Begin at a pace of 3 mph and set the incline to a lower level, around 3% to 5%. As your body adapts, gradually increase the incline by 1% each week to build strength and endurance. Once you’ve developed more stamina, you can consider ramping up to four or five sessions per week if you feel ready.
For those with a solid fitness foundation, including experience with cardio and strength training, you can jump into the full 12-3-30 workout right away. Following Gatlin’s recommendation, you can aim for five sessions per week and see how your body responds. Just remember, listen to your body and adjust the intensity as needed.
To make the 12-3-30 workout more accessible and safer, consider splitting it into multiple segments, suggests fitness expert Giraldo. This approach allows you to manage the intensity and focus on maintaining good form throughout. Also, don’t stress about perfection—if your treadmill only goes up to an incline of 10 instead of 12, you can still do the workout effectively by setting it to 10, Giraldo advises.
At any fitness level, maintaining proper treadmill form is essential for safety and maximizing the workout’s benefits, says Gatlin. Follow these tips to ensure you’re using the correct form:
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Keep your shoulders relaxed and hands steady.
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Roll your shoulders back to avoid slouching.
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Hold your head steady with your chin parallel to the treadmill.
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Avoid leaning backward to maintain an upright posture.
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Don’t hold onto the treadmill rails.
If you ever feel like you’re about to lose balance and need to grab the rails, that’s a signal to lower the incline, warns Gatlin. Holding onto the rails not only diminishes the effectiveness of the incline but also disrupts your posture, increasing the risk of injury. While it’s normal to take time adjusting to the 12 incline, always prioritize safety and listen to your body as you build strength.
Why the 12-3-30 Treadmill Workout Is Effective
The 12-3-30 treadmill workout has gained popularity as a simple yet powerful aerobic routine. By setting the treadmill to a 12% incline, walking at 3 mph for 30 minutes, it effectively raises your heart rate, builds both strength and endurance, and, when combined with a balanced diet, may even support weight loss. Its straightforward approach—requiring just one piece of equipment—makes it easy to stick with and accessible for many people.
However, it’s important to remember that the 12-3-30 workout is not a miracle fix. For optimal results, incorporate this workout a few days a week and use the remaining days to engage other muscle groups through strength training, mobility exercises, or activities you enjoy, like a fitness class or a casual walk. The key is to listen to your body and adjust the intensity based on your fitness level, going at your own pace for the best long-term success.
Overall, the 12-3-30 workout offers a low-impact, efficient way to improve cardiovascular health, build strength, and burn calories. When combined with regular movement and proper recovery, it can be an excellent addition to any fitness routine. Just remember, rest days are crucial to allow your body time to recover and prevent overtraining. Whether you’re looking to improve stamina or stay active without the intensity of running, the 12-3-30 method provides a balanced, effective option for long-term fitness success.
sources: eatingwell.com
