What is the 12-3-30 Treadmill Workout? Breakdown of the Routine

Understanding the 12-3-30 Treadmill Workout Routine

The 12-3-30 treadmill workout gained popularity on TikTok for its claims of helping people lose weight and get fit. This unique interval training routine was created by Lauren Giraldo as a way to burn calories and build endurance entirely through walking on a treadmill.

In this article, we’ll break down exactly what the 12-3-30 workout is, who came up with it, how it works, its benefits, and tips for beginners interested in trying it out.

What is the 12-3-30 Treadmill Workout?

The 12-3-30 treadmill routine consists of:

• 12 - Walking at an incline of 12% for 30 seconds
• 3 - Walking at 3 mph (a brisk pace) for 1 minute
• 30 - Walking at an incline of 0% at 3 mph for 90 seconds

You repeat this sequence 5 times, for a total workout time of 30 minutes. The varying intervals make for an effective cardio and muscle workout just by walking on a treadmill.

Who Created the 12-3-30 Workout?

The 12-3-30 treadmill routine was created several years ago by Lauren Giraldo, an American social media influencer. She turned to this structured cardio workout as a way to lose weight and get in shape.

Giraldo had struggled with her weight most of her life. After reaching her highest weight of 240 pounds in 2019 at age 24, she committed to transforming her lifestyle.

She started doing the 12-3-30 treadmill routine 2-3 times per week along with eating healthier. In about a year, she lost around 30 pounds and continues to maintain her weight loss.

Giraldo posted about her 12-3-30 workout on TikTok, where it went viral. The simple but challenging interval routine resonated with people wanting an effective at-home cardio workout using just a treadmill.

How Does the 12-3-30 Treadmill Workout Burn Calories?

The 12-3-30 treadmill workout torches calories through:

• Incline training - Walking at a 12% incline significantly increases the intensity and calories burned versus walking at 0% incline.
• Interval training - Alternating between higher and lower intensity intervals keeps your body working hard.
• Constant movement - Walking for 30 continuous minutes elevates your heart rate for an extended cardio workout.

Whereas just walking leisurely on a flat treadmill burns minimal calories, the 12-3-30 workout keeps your body in fat burning mode through varying intensity. The incline portions also build leg and glute strength.

Benefits of the 12-3-30 Treadmill Workout

Along with the potential weight loss benefits, other advantages of the 12-3-30 treadmill routine include:

• Convenience - Easy to complete at home with minimal equipment needed.
• Low impact - Walking is gentler on joints than running while still providing cardio benefits.
• Time efficient - Burns more calories in 30 minutes than steady-state cardio.
• Builds endurance - The incline walking strengthens your leg and lung capacity.
• Easy to modify - Can adjust paces and inclines to fit your fitness level.
• Works major muscle groups - Targets glutes, legs, core, shoulders and arms.

It checks a lot of boxes for an effective workout - torching calories, building strength, not requiring equipment, and working your whole body in a short amount of time.

Is the 12-3-30 Workout Effective for Weight Loss?

For Lauren Giraldo, the originator of the 12-3-30 treadmill routine, it was an effective part of her successful weight loss journey. But results can vary based on the individual and other lifestyle factors.

In general, interval training workouts like 12-3-30 do burn more calories per session compared to steady pace cardio. The elevation changes also engage more muscles. This leads to greater calorie expenditure which can contribute to weight loss over time when paired with a calorie deficit diet.

However, weight loss comes down to expending more calories than you consume on a consistent basis. No single workout can produce substantial weight loss on its own. A combination of regular cardio exercise, strength training, and healthy eating habits is best for sustainable results.

Who is the 12-3-30 Workout Best Suited For?

This treadmill walking routine is appropriate for most relatively healthy adults. Here are some factors that indicate you’re a good candidate for the 12-3-30 workout:

• Currently inactive and looking to increase your activity level
• Looking to lose weight and burn calories
• Have access to a treadmill
• Don’t currently follow a structured workout program
• Want to improve your cardiovascular endurance
• Are able to walk briskly for periods of time without pain
• Seeking a low impact workout to reduce strain on joints

Due to the intensity changes, it may not be suitable for complete beginners. But it can serve as an entry point into interval training for those with a basic fitness base who want an accessible home cardio workout.

Is the 12-3-30 Workout Challenging?

While walking doesn’t seem like the most strenuous exercise, this treadmill routine can definitely provide a challenging workout, especially for those new to intense intervals.

Factors that increase the intensity and difficulty include:

• Walking at an incline, which acts like hiking uphill
• Maintaining a brisk consistent pace for the duration
• Having short rest periods between intense incline portions
• Keeping heart rate elevated for a sustained period

Completing multiple intervals of incline walking can lead to a serious burn in your leg muscles. Supporting your body weight against gravity also engages your core muscles.

The level of difficulty can be customized by adjusting the paces and inclines based on your fitness. But overall, it provides a challenging cardio and strength training effect without the high impact of running.

How to Get Started with the 12-3-30 Workout

These tips will help you get started with the 12-3-30 treadmill routine:

• Get physician clearance if you have health conditions.
• Warm up for 5-10 mins at an easy pace.
• Set treadmill incline to 12% and speeds to 3 mph for intervals.
• Start with 1-2 interval cycles and build up to 5 over time.
• Focus on maintaining good walking posture throughout.
• Cool down for 5-10 mins at a slower pace after.
• Stay well hydrated before, during, and after your workout.
• Listen to music or watch videos to distract from the intensity.

Starting out slowly and gradually increasing duration will help you adapt to this challenging workout. Allow your body rest days between sessions.

12-3-30 Workout Tips and Modifications

Here are some additional pointers to get the most out of the 12-3-30 treadmill routine:

• Wear comfortable workout shoes with cushioning to support feet and joints.
• Hold handrails during incline portions if needed for balance and stability when first starting out.
• Increase speeds and inclines over time as you build endurance for greater intensity.
• Adjust paces and inclines to find your optimal intensity based on current fitness.
• Focus on maintaining good posture - avoid leaning on handrails excessively.
• Do dynamic warm up and static stretches before and after to prepare muscles and increase flexibility.

Listen to your body and don't push too hard if you need to take breaks. As you adapt, you can play with different variations to maximize benefits.

Alternative Exercise Options

While a treadmill makes performing the 12-3-30 workout easiest, there are alternatives if you don't have access to a treadmill:

• Stair stepper machine - Mimics the incline walking motion.
• Elliptical trainer - Provides low impact cardio conditioning.
• Climbing stairs - Use a flight of stairs for your incline portions.
• Sprinting - Substitute 30-60s sprints for the incline intervals.
• Shadow boxing - Throw punches during intense intervals to engage upper body.

Any form of interval training combining short intense bursts with lower intensity active recovery will provide benefits. Try different options to find what you enjoy and have access to.

The Bottom Line on the 12-3-30 Workout

The 12-3-30 treadmill routine popularized on TikTok is a challenging interval workout that provides an effective cardio burn and strength training stimulus through walking on inclines. It can jumpstart weight loss efforts when combined with proper nutrition.

This simple but tiring workout takes advantage of elevations and pacing to maximize calorie burn in a short time. While results will depend on the individual and other lifestyle factors, it can be a beneficial addition to an exercise program for improved cardiovascular fitness.

Listen to your body, start gradually, and modify intensities to make the 12-3-30 workout suit your current fitness level. Focus on maintaining proper form and pairing it with other healthy habits for well-rounded fitness.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.