Does The 12-3-30 Treadmill Workout Actually Work?

Social media platforms, like Youtube and TikTok, have brought new life and interest to treadmills for working toward your fitness and weight loss goals. One of the most popular posts related to this craze is from Lauren Giraldo, a young woman who started doing the 12-3-30 workout five times per week. She reports to have lost 30 pounds and that she absolutely loves her workouts.

Today we’ll dive into what it is and the potential benefits and drawbacks it presents with all the hype around this simple workout. That way, you can decide if this workout might be a good fit for you.

What is the 12-3-30 treadmill workout?

The 12-3-30 workout involves simply setting three easy parameters on your treadmill and then walking until your time is up. The 12 stands for the incline level you will be walking at for the entire workout, so be ready for a good sweat, leg burn, and increased heart rate.

The three stands for the speed to set the treadmill (3 miles per hour, to be exact). This is a speed that most people can walk briskly yet comfortably at. Lastly, 30 stands for the amount of time. Simple enough, right?

The Benefits

Consistent exercise is a vital component of any healthy lifestyle. The CDC recommends a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity each week. Depending on your fitness level, the 12-3-30 treadmill workout will most likely fall in the moderate to vigorous range. Thus, if you are doing this workout five times per week, you’re technically getting enough physical activity a week- putting you ahead of the general population.

Regular walking has many potential benefits for your body. These include boosting bone and muscle strength, promoting better balance and coordination, and preventing or better managing chronic health conditions. Additionally, the sharp incline in this workout will help boost, and even shape, your butt and core muscles. Lastly, it is a straightforward way to get in a workout while removing the ambiguity of what to do each day at the gym or in your home.

The Drawbacks

No good workout comes without some drawbacks. Firstly, a 12% incline can be quite drastic for some fitness enthusiasts. It can put a lot of strain on the low back, hips, knees, and ankles, primarily if your body isn’t used to such as extreme incline. Additionally, walking in the same settings indoors over and over again can get plain monotonous. If you love to walk and a treadmill is your only choice, it may be best to switch up your parameters from time to time. However, it’s important to remember that getting outside to walk also offers excellent benefits when possible as well.

How to Get Started

If the 12-3-30 sounds intriguing, it is a great option to try. After all, walking is a great form of exercise. It’s easy to start and puts little strain on the joints compared to other popular forms of exercise like running. To make sure you get started safely, here are a few recommendations.

  • First, always ease into it by starting at comfortable parameters for you, adjusting or taking breaks as needed based on your level of effort.
  • Then, gradually increase the intensity each week until you reach the appropriate parameters, never increasing more than 10% in a week.
  • Lastly, don’t forget to mix up your weekly workouts with other low-impact health-boosting options like weight lifting, bicycling, and swimming and take rest days as needed to minimize your risk of injury.

Walking is a time-tested form of exercise for fitness. While the hyped-up 12-3-30 treadmill workout isn’t a magic answer for all your health-related goals, it can undoubtedly help you move in a forward direction. Ultimately, be open to trying this workout and any other activities that fit your fitness needs. It’s healthiest to stay consistent and mix it up to feel motivated, inspired, and get the best possible results.

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