Is the ’12-3-30′ Treadmill Routine a Good Workout?

Fitness experts weigh in on the potential benefits, and how to try it safely.

The treadmill, often affectionately referred to as the “dreadmill” due to its notorious reputation, isn’t typically associated with love or enthusiasm. However, occasionally, a viral fitness trend emerges and breathes new life into this piece of exercise equipment. One such trend is the “12-3-30” workout, a simple yet intriguing routine that has captured the attention of fitness enthusiasts worldwide.

The concept of the 12-3-30 workout is refreshingly straightforward: Set your treadmill to an incline of 12 and a speed of 3 miles per hour, then walk for 30 minutes. This trend originated from the creative mind of social media influencer Lauren Giraldo, who introduced it on YouTube in 2019 and later on TikTok in November 2020. Giraldo’s TikTok video explaining the workout quickly went viral, amassing nearly 12 million views and more than 2.7 million likes and counting.

In her 37-second TikTok video, Giraldo shared her motivation for creating this workout. She confessed that she used to feel intimidated by the gym, finding it uninspiring. However, with the 12-3-30 workout, she discovered a simple yet effective routine that helped her shed 30 pounds and feel better about herself.

The genesis of the 12-3-30 routine stems from Giraldo’s creative experimentation with treadmill settings. She noticed that her gym’s treadmill had a maximum incline of 12, and a walking speed of 3 miles per hour felt comfortable, reminiscent of a brisk walk. Additionally, Giraldo recalled her grandmother’s wisdom, suggesting that just 30 minutes of daily exercise could suffice for maintaining good health. This unique combination formed the foundation of the 12-3-30 workout.

However, Lauren Giraldo is not the sole advocate of this regimen. A quick YouTube search for “12-3-30 workout” reveals numerous positive reviews from individuals who have embraced it as an effective method for weight loss, fitness enhancement, and overall enthusiasm for exercise. But does the 12-3-30 workout genuinely live up to the hype? To assess its efficacy, we turn to the insights of three fitness experts.

Is the 12-3-30 Workout Effective?

The 12-3-30 workout primarily revolves around walking, a low-impact exercise that garners significant praise from fitness experts. Exercise physiologist Janet Hamilton, who also serves as a running coach with Running Strong in Atlanta, asserts that brisk walking offers a multitude of health benefits. These include strengthening bones and muscles, enhancing balance and coordination, and reducing the risk of various conditions such as heart disease, high blood pressure, and type 2 diabetes.

While walking is typically classified as a moderate-intensity activity for most individuals, the 12-3-30 workout elevates its intensity significantly. Walking briskly at a steep incline, as the routine requires, can push the boundaries of vigorous exercise for many. According to exercise physiologist DeAnne Davis Brooks, an associate professor in the department of kinesiology at the University of North Carolina Greensboro, walking on an incline introduces more resistance due to gravity, demanding greater effort from muscles—especially those in the buttocks and the back of the legs. Consequently, this workout not only becomes a cardiovascular challenge but also intensifies the muscle engagement.

Research indicates that even a modest 2 to 7 percent incline can boost heart rate by nearly 10 percent compared to running on a flat surface. This suggests that the 12-3-30 routine can serve as an effective way to elevate the intensity of regular walking, making it a viable option for individuals who seek vigorous exercise without the impact of activities like running.

Moreover, the 12-3-30 workout aligns well with the U.S. Department of Health and Human Services Physical Activity Guidelines. By performing this routine five times a week, as Lauren Giraldo herself does, one can meet the recommended weekly physical activity levels. These guidelines advise adults to engage in at least 150 minutes of moderate-intensity activity per week or a minimum of 75 minutes of vigorous-intensity activity weekly.

However, when it comes to the weight loss claims attributed to the 12-3-30 workout, it’s essential to understand that weight management is a multifaceted process. Weight loss hinges on creating a calorie deficit—burning more calories than one consumes. While the 12-3-30 workout may contribute to this deficit, it is only one piece of the puzzle. A comprehensive weight loss program typically combines exercise with dietary modifications.

Scientific research from 2020 indicates that engaging in approximately 300 minutes of exercise per week can lead to weight loss and a reduction in body fat. Although the 12-3-30 workout can be a part of a holistic weight loss strategy, it may not fully meet this standard, even if practiced daily (which experts do not recommend, as we’ll explore shortly).

Potential Risks and Drawbacks of the 12-3-30 Workout

While the 12-3-30 workout boasts several advantages, it is not without its limitations and potential risks. Fitness experts caution against viewing it as a miraculous solution. There are alternative workouts that offer similar metabolic demands, such as moderate-effort bicycling, singles tennis, or moderate-pace swimming.

Moreover, this workout carries inherent risks. Walking at a steep incline, as required by the 12-3-30 routine, places significant strain on the lower back, and the hamstrings and calves must work diligently to counteract the added gravitational force. Individuals with knee issues may find the 12 percent incline challenging, and those lacking sufficient muscle strength in the hips, thighs, and core may be at risk of exacerbating joint problems in the knees or ankles.

It’s essential to recognize that walking on a treadmill with a fixed incline cannot replicate the benefits of outdoor walking on diverse terrain. Walking on uneven surfaces, like trails with rocks and roots, challenges balance and engages the lower leg muscles more than treadmill walking. Outdoor walks also provide fresh air, exposure to sunlight, and ever-changing scenery, offering a holistic experience that cannot be replicated indoors.

Additionally, the 12-3-30 workout should not be your exclusive form of exercise. To reduce the risk of overuse injuries and enhance overall fitness, it’s vital to engage various muscle groups through different exercises. Diversifying your fitness routine not only safeguards against monotony but also promotes motivation and reduces the risk of overuse injuries.

How to Safely Incorporate the 12-3-30 Workout

For those intrigued by the 12-3-30 workout, fitness experts emphasize the importance of a gradual and cautious approach. Rushing into this routine without proper preparation can increase the risk of injury.

To commence, ensure that you can comfortably walk for 30 minutes on flat terrain without experiencing muscle or joint pain. After achieving this baseline, progressively introduce inclines into your treadmill workouts, initially at a moderate level. Gradually increase the incline and duration as your body adapts. Experts recommend increasing the intensity of your workouts by approximately 10 percent each week, with a focus on consistency and sustainability.

If you encounter soreness or pain at any point during your training, it is crucial to refrain from progressing to the next level. Allow your body sufficient time to recover, and consult a healthcare provider if discomfort persists.

Furthermore, maintain proper form during the 12-3-30 workout. Walk with your arms swinging in opposition to your legs, and attempt to refrain from holding onto the treadmill’s rails or front display. While it is acceptable to hover your arms over the rails or lightly rest your fingertips on them for balance, avoid relying on the rails to support your body weight. The more closely you mimic natural walking, the greater the fitness benefits you will derive.

Finally, listen to your body’s signals. If you find it challenging to catch your breath or sustain good form, consider dialing down the intensity. If the 30-minute duration feels excessive, you can divide your workout into three 10-minute sessions throughout the day, as recommended by experts.

In Conclusion: Balancing Expectations and Exploration

The 12-3-30 treadmill workout offers genuine benefits but should not be regarded as a panacea for weight loss or overall fitness. It is essential to approach this routine with realistic expectations and implement it gradually to mitigate the risk of injury.

Furthermore, the 12-3-30 workout may not resonate with everyone emotionally, as fitness is a deeply personal experience. Fortunately, a diverse array of exercises is available for exploration. The key to long-term fitness success is discovering activities that you enjoy and are willing to consistently incorporate into your routine. Fitness expert Janet Hamilton succinctly captures this sentiment: “Find something you enjoy and do it.” Ultimately, the best exercise routine is the one that becomes an integral part of your life, contributing to your overall well-being and health.