I’ve to admit, walking your way to jaw-dropping results while watching Netflix? For only 30 minutes? Color me intrigued. For those who’ve been keeping an eye on fitness trends in recent years, you’ve probably encountered the 12-3-30 workout. In case you haven’t, don’t worry, I’ll fill you in. This 12-3-30 treadmill routine made its debut on YouTube 2019, but it really skyrocketed to popularity when social media sensation, Lauren Giraldo introduced it again in November 2020. Her video explaining the workout notched up nearly 12 million views and garnered over 3 million likes (and still counting). It’s pretty incredible how fitness trends can take the internet by storm!
While there are a lot of walking trends around, Giraldo claims to impressively shed around 30 pounds solely by following this routine (see it for yourself! definitely makes you say, “wow”). If you’re looking for alternatives to running that still qualify as cardio, this might be the one. Read on to dive deeper into the increasingly popular 12-3-30 treadmill workout and whether it should be your weight loss go-to.
In this article
- What is the 12-3-30 workout?
- How effective is the 12-3-30 treadmill routine?
- Burning Q’s
- So… should the 12-3-30 treadmill routine be your weight loss go-to?
What is the 12-3-30 treadmill routine?
Don’t let the numbers scare you off – the name holds all the magic for this routine. To get started, simply:
- Adjust the treadmill to a 12% incline
- Set your speed to a comfortable 3 miles per hour.
- Then, walk your way through 30 minutes.
Yup, that’s all there is to it! Oh and for those of you in the UK, treadmill speed is measured in kilometers per hour, so you’ll want to set your speed to 4.8 kmph
Giraldo shared with The TODAY show “I began experimenting with the settings. My gym’s treadmill had a maximum incline of 12, and the speed of three miles per hour felt just like a comfortable walk. My grandma had always stressed the importance of 30 minutes of daily exercise, and that’s how this combination came to life.”
How effective is the 12-3-30 treadmill routine?
The core of the 12-3-30 workout is walking. As we’ve discussed before, walking, in general, is a wonderful way to stay active and enhance your overall fitness. Nikki Pebbles, a NASM Corrective Exercise Specialist, who has been in this industry for 12+ years, shares that consistent walks can level up your heart health, assist in maintaining a healthy weight and strengthen your bones, muscles, and endurance. It’s a fantastic low-impact exercise that can have a substantial positive impact on your well-being. Plus, according to Mayo Clinic, the perks of walking aren’t limited to your physical health. Regular walks can also boost your mental well-being, providing increased energy and helping to alleviate stress. So, if you’re wondering whether walking alone (without incline or treadmill) can be a worthwhile workout, the resounding answer is a definitive yes.
Now, what sets the 12-3-30 workout apart is the extra intensity it brings to your daily stroll. It’s like taking your walk up a steep hill for a full 30 minutes. With the added resistance of gravity, your muscles, especially those glutes and hamstrings, get a more robust workout compared to walking on a level surface. Here’s where it gets more interesting – the incline makes your heart work harder too, turning this low-impact exercise into an effective cardio session. The best part? It dials down the high-intensity stress that sometimes accompanies running, making it a gentler option for your cardiovascular health.
Burning Q’s
How many calories do you burn during 12-3-30?
Well, an average 150-pound person can burn approximately 125 calories by walking for 30 minutes, and incorporating an incline escalates this calorie expenditure. Therefore, when combined with dietary improvements, the 12-3-30 workout does offer the potential to meet the calorie-burning requirements for gradual and steady weight loss.
But, keep in mind that as you stick with a particular exercise routine, your body becomes accustomed to it. As your fitness levels progress, you might need to amp up the intensity (either speed or incline) or the duration of your 12-3-30 workouts to maintain the same calorie-burning potential.
How much weight can you lose doing the 12-3-30 Treadmill Routine?
Much like how the calories you burn with the 12-3-30 workout can vary, the weight you shed depends on several factors, such as your fitness level, age, current weight, metabolism, and whether you’re maintaining a caloric deficit. In general, losing one pound a week typically necessitates reducing your caloric intake by approximately 3,500 calories over the week (which averages to about 500 calories per day).
PS: Your diet plays a more significant role in your weight management compared to your exercise routine.
How many times a week should I do the 12-3-30 Treadmill Routine?
The U.S. Department of Health and Human Services suggest engaging in a moderate-intensity aerobic exercises for about 150 to 300 minutes weekly. Given that the 12-3-30 workout fits into this category, completing it five times a week will keep you on the lower end of that recommended range. To create a well-balanced fitness routine and reach the target weekly range, most fitness experts will advise on incorporating a mix of resistance and flexibility exercises. This not only helps prevent overuse injuries but also ensures a well-rounded balance with your cardio workouts.
Is the 12-3-30 workout risk-free?
Walking uphill can add stress to your lower back, potentially causing problems related to muscle tension or spinal issues. To protect your lower back, it’s essential to maintain proper posture and employ the right walking techniques. If you’re experiencing lower back pain or any medical concerns, it is always a good idea to consult a physical therapist. Keep in mind, the steeper the incline, the greater the strain on your lower back and hips.
Furthermore, given the higher intensity of this workout, it’s crucial to avoid diving in without warming up your body properly. Otherwise, you might strain these muscles quite easily.
Should the 12-3-30 treadmill routine be your weight loss go-to?
Well, the 12-3-30 workout can be an excellent starting point, especially for those who might feel intimidated by intense runs or unsure about treadmill exercises. In just the time it takes to watch an episode of your favorite show, you can break a sweat and enjoy a satisfying workout.
However, if your main focus is shedding some pounds, the basic rule is burning more calories than you take in. While the 12-3-30 workout can be a valuable part of your fitness routine, it’s essential to blend it with other forms of exercise to pursue a well-rounded path. A successful weight loss plan typically combines both exercise and dietary adjustments.
What’s great about adding the 12-3-30 into your routine is that it offers a more achievable option on days when you’re not up for an intense workout. Thanks to the incline factor, this routine ensures you still fitting in a good burn along with cardio. It’s a friendlier, less intimidating version of workouts that may appear daunting to many. Overall, this routine does, in-fact, prove that fitness isn’t limited to those who spend hours in the gym, love long-distance running, or have an in-depth knowledge of exercises. The 12-3-30 is a testament that anyone, armed with just 30 minutes can break a sweat and feel their best.
