Get Started With the Popular 12-3-30 Treadmill Workout

Are you looking for a new workout routine to try? One trend that’s been making waves lately is the 12-3-30 treadmill workout. This plan has gained popularity for its promise of being both straightforward, challenging, and incredibly effective.

History of the Workout

The 12-3-30 treadmill workout was popularized by health and beauty social media influencer Lauren Giraldo who posted about it on YouTube in 2019 and then again on TikTok in 2020, which made the trend explode. Lauren states the workout helped her lose and keep off about 30 pounds.

It is known for its straightforward approach: incline 12%, speed 3 mph, duration 30 minutes. The incline and speed combo is intended to elevate your heart rate, in turn providing cardiovascular benefits, muscle toning, and even weight loss.

Here’s the Breakdown

Incline: 12%

The uphill walking helps activate, tone, and strengthen the muscles in your lower body – think glutes, hamstrings, and calves. Walking at an incline also helps to burn more calories than walking on a flat surface. This can be a valuable component of weight management and fat loss when integrated with a balanced diet.

Speed: 3mph

The 3 mph pace may seem slow, but a comfortable pace can still be challenging to your cardiovascular system. I always tell my clients that a workout can be challenging but doable at the same time. Bonus: Walking is low impact and much gentler on the joints.

Duration: 30 minutes

The US Department of Health and Human Services suggests a minimum of 20 minutes a day of moderate-intensity aerobic activity. This routine ticks that box and then some. Just remember to warm up and cool down for at least 5 minutes on both ends, making it a 40-minute session in total.

A Word of Caution

Holding on to the treadmill while walking reduces the benefits of the workout. If you feel like you need to hold on, try switching up the incline or speed to match your comfort level.

Modifications

This workout is for intermediate to advanced skill levels. So if you’re a beginner or have knee problems, try starting with a 1-2% incline. Each week, or as you feel comfortable, increase the incline by 1% until you hit the goal of a 12% incline.

Pro Tip

If you’re into strength training, try doing your resistance exercises before this treadmill workout. It makes for a fantastic finisher!

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. This workout is merely a suggestion and should be adjusted to fit your individual needs and goals.