The 12-3-30 treadmill workout was popularized by influencer Lauren Giraldo and it quickly went viral. It promises to be a low-impact fitness solution to burn fat under a simple premise: walk with a 12% incline at a pace of 5 km/h for 30 minutes. It is a challenging exercise, suitable for any age, and its fans say it burns more calories than running.
If you are an active woman on social media, you have likely seen the enthusiasm generated by the 12-3-30 workout, a cardio routine that requires only 30 minutes and a treadmill… and without the need to run. Its simple formula offers many potential benefits, such as building strength, increasing endurance, and helping with weight loss.
The 12-3-30 workout was Lauren Giraldo’s idea, a social media expert and 24-year-old YouTuber. It consists of setting the treadmill to a 12% incline and walking at 3 miles per hour (5 km/h) for 30 minutes. It may seem easy, but it is much more demanding than you think. The influencer shared it in a 37-second TikTok video in which she claimed that this routine helped her lose 13 kilograms and overcome gym intimidation.
Potential Benefits of the 12-3-30 Training
Walking has many benefits, such as controlling blood sugar, strengthening the heart, improving mood, contributing to weight loss, and even helping reduce the risk of dementia. Additionally, it is gentler on the joints than other cardiovascular exercises, such as running.
To begin with, the 12-3-30 training is an easy-to-remember formula. It will take you only 30 minutes to complete, and while it is challenging due to the incline and duration, in the end it is simply walking, which is appealing to those who do not enjoy going out for a run or cannot do so for whatever reasons.
Mujer haciendo ejercicio en la cinta de correr.
Adding a 12% incline to the treadmill increases heart rate, mimicking an uphill walk. It also raises breathing rate and, potentially, caloric expenditure. Undoubtedly, you will improve cardiovascular health, endurance, and cardiovascular strength. Thanks to the incline, you will also improve lower body strength. Working against gravity on an incline leaves you breathless faster than, for example, taking a walk in the park later in the day.
How to Do the 12-3-30 Training Properly
To perform the 12-3-30 training properly, the first thing is to fuel up. Eating something 1 to 3 hours before starting the session can help stabilize blood sugar levels and give you the energy needed to complete the workout. In general, the best is to opt for a meal or snack that combines carbohydrates and a small amount of protein. If you need something last-minute before your activity, a piece of fruit with some nuts can be the solution.
As with any other workout, you should try to resist the temptation to start too fast. Take your time to warm up and start calmly. It is recommended to begin with stretches prior to the workout itself to activate the glutes, calves, hamstrings, and hips.
Once on the treadmill, gradually increase the incline. When you do any treadmill training, it is usually good to do the first minutes on flat (0%) so that you get used to the belt and start warming up. After that you begin to adjust the incline and, if necessary, the speed.
It’s fine to push yourself, but make sure to listen to your body. The duration and pace can always be adjusted. Dedicating time to recovery after sweating well optimizes the benefits and reduces the risk of injuries. Every time you climb a slope for such a prolonged period, you need time to recover. Your muscles are working, contracting and strengthening, so you will need to stretch them again afterward.
