If the treadmill is your go-to method of cardio, you’ve probably heard of the “12-3-30” workout. This invigorating incline walking trend has garnered millions of views on TikTok under the #12330workout hashtag — and for good reason. People are absolutely obsessed with it and rave about what an effective addition it is to their weight loss program. TikTokers even share before and after photos where viewers can see the impressive, captivating results.
We have TikTok user Lauren Giraldo to thank for the 12-3-30 workout making waves on social media. Giraldo, who has more than 658,000 followers on TikTok, posted one video of the treadmill routine back in November 2020 and captioned it “Game changer honestly.” The video garnered 2.8 million likes, and it’s safe to say that the treadmill trend has only grown in popularity.
If you are curious about the 12-3-30 workout to lose weight, let’s explore how it works and its benefits.
What is the 12-3-30 workout?
According to the “mother of 12 (gradient) 3 (mph) 30 (minutes)”—aka slogan Giraldo has dubbed itself on her TikTok profile— All you need to get started with this exercise is a treadmill. Then set the incline to 12 and the speed to 3. Then simply walk for 30 minutes.
In her video, Giraldo suggests doing this routine as many times as possible each week, although she explains that she does 12-3-30 five times a week. Consistency is the key to achieving and maintaining results.
The benefits of training 12-3-30
We linked to Tyler Readthe founder of PTPioneer.com and a personal trainer who has been involved in the health and fitness world for the past 15 years, he reveals some of the benefits of this viral workout.
First, 12-3-30 is an excellent calorie burner, making it a productive addition to any weight loss routine. “The 12-3-30 workout consists of walking on a 12% incline, at a speed of 3 mph, for 30 minutes,” says Read. “This combination of incline and speed can lead to a significant calorie burn.”
Also, since you’re walking on an incline, you increase your muscle engagement. “The incline aspect of this workout not only engages the leg muscles but also the glutes and core more intensely than flat walking,” says Read. “This means you’re working a wider range of muscles, which can help [tone and strengthen].”
Finally, you will get cardiovascular benefits. “Consistent cardiovascular exercise, like this workout, can help improve heart health, increase lung capacity, and increase overall endurance,” adds Read.
If you’re using 12-3-30 with a focus on weight loss, Read emphasizes a few key points:
- Be consistent. Consistency is the key in all forms of exercise. Read suggests performing the 12-3-30 treadmill workout at least three to five times per week for optimal benefits.
- Incorporate strength training. While this viral workout is a great way to check off your cardio box, you can’t forget strength training to sculpt lean muscle. More muscle will increase your metabolism, which will help you make further progress in your weight loss.
- Focus on your diet/nutrition too. A well-rounded weight loss routine emphasizes both diet and exercise. Read emphasizes the importance of eating a nutritious, well-balanced diet full of whole foods. He also notes practicing portion control.
- Pay attention to what your body is telling you. If you’re new to exercise, start small. You may want to start using a lower incline or do this workout for a shorter amount of time and slowly work your way up.
The hype behind this incline treadmill workout is real
In an inspiring transformation videoexplains TikToker Ava Vescovi, “I did 12-3-30 for 30 days to see if it was worth the hype, and I wanted to share my results.” Regarding the “after” photo, Vescovi notes, “I definitely see my stomach a lot more toned and just feel slimmer, like I even noticed that some of my pants are looser around the waist now … overall I definitely noticed it biggest change in my stomach and waist, which is my personal biggest insecurity, so I was really happy about it and I loved it because it was only 30 minutes of my day, so what day I really didn’t feel like doing it, or I . was super busy, I thought I can do anything for 30 minutes.”
IN another clipSpeaking to all the “12-3-30 girls” out there, TikToker @emmafituk_ explains: “If you want to burn more calories and maximize your treadmill workout… stop holding on. Let go of the handrails! It will increase your calorie burn by over 30% will you to activate your core muscles more and you will see better results in the same amount of time.”
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
