What is the 12-3-30 workout?

The latest viral TikTok workout, 12-3-30, is a treadmill-based exercise that thousands swear by. But does it work?

In recent months, a new workout has taken the internet by storm. It’s called the 12-3-30 workout, and it has sparked the creation of thousands of videos, blog posts, and news articles created by regular gym-goers and exercise experts alike who have tested the workout themselves. The concept seems simple enough, but many people have questions about whether this workout is actually legitimate. Is this just another internet fad, or are there benefits to a workout like this?

What is the 12-3-30 workout?

Just as the name suggests, the 12-3-30 workout involves walking on a treadmill at a 12-degree incline, at a speed of 3 miles per hour, for 30 minutes.

Where did this workout come from?

The 12-3-30 workout was created by TikTokker Lauren Giraldo, who originally posted it to her YouTube channel in 2019, claiming that it helped her lose 30 pounds. Though Giraldo invented this workout based on adjusting the treadmill settings to what felt right to her, thousands of people have tried it since and claimed to love it.

How often should I do 12-3-30?

12-3-30 isn’t meant to be an everyday exercise. Even though Lauren Giraldo did this workout five days per week to see her results, there are some drawbacks to doing the same workout every day, including injury from repeating the same motion too often and boredom. Performing this workout as your only form of exercise can get repetitive and decrease your overall desire to work out. Instead, try to incorporate variety into your gym routine with strength training, biking, or other workouts. To summarize: everything in moderation.

So… Does it work?

The 12-3-30 workout is, ultimately, a challenging workout that can reap some positive health benefits. To start, the benefits of brisk walking are well-established: it can help increase muscle and bone endurance, improve your balance and coordination, and prevent or manage conditions like heart disease and type 2 diabetes. The fact that this workout is a simple walking routine can also make it the push that some people need to go to the gym and begin working out (like a gateway drug to exercise!).

Pros:

• It’s not running. It’s no secret that the treadmill is one of the most dreaded pieces of equipment in the gym. But it doesn’t have to be that way! The 12-3-30 workout removes some of the pressure and fear by placing the emphasis on walking, not running. With a defined pace, incline, and duration, this workout doesn’t force you to think too hard about questions like “am I going fast enough?”  or “how long should I run for?”
• It’s a relatively quick workout. Weight-lifting, swimming, and most class-based workouts like pilates or yoga take about an hour from start to finish, not to mention the time it takes to warm up and cool down. By design, the 12-3-30 workout is much faster than most others, which makes it a great choice when you’re in a rush but still want to exercise. Even better? Doing this exercise three days per week will result in a weekly exercise time of 90 minutes, which is already half the recommended amount of exercise for American adults, according to the CDC.
• It’s low-impact. Many workouts aren’t an option for people who suffer from arthritis or other issues with their joints due to the high-impact nature of running and weight lifting. Because this workout is all walking, it’s much more accessible for people with mobility concerns.

Cons:

• It is intense. Despite the fact that this workout only technically requires walking, don’t be fooled: 12-3-30 will still be tough, and experts recommend easing yourself into it instead of trying the full incline and duration on your first attempt. Sports medicine expert Dr. Dennis Cardone told TODAY News that jumping right in could lead to injury, especially if you’re new to fitness and cardio.
• You should still do other workouts. 12-3-30 boasts many benefits, but that doesn’t mean this workout should be done every day or used as a person’s only form of exercise. Another way to prevent injury is to supplement this workout with other exercises, such as weight-lifting, pilates, or swimming. Doing so will also keep your body accustomed to moving in different ways.
  • Pro tip: be sure to stretch your legs, hips, back, and feet after attempting this workout, as 12-3-30 places a fair amount of strain on those muscle groups.
• It can’t guarantee weight loss or visible muscle gain. Weight loss is an incredibly complex topic; the loss or gain of weight depends on several different factors such as genetics, diet, and sleep. While the 12-3-30 workout is a simple, invigorating exercise that has multiple benefits, there’s no way to guarantee weight loss. Remember, any diet or workout that claims to accomplish that for everyone is a red flag and is probably not the one-size-fits-all solution it claims to be.

What to consider before trying 12-3-30

Just like any workout, trying a new exercise for the first time will require some mental preparation before you start. Here’s a quick checklist to run through as you’re preparing to exercise:

• Do you have any mobility issues, like lower back pain, ankle pain, or any previous injuries? If so, the 12-3-30 workout might not be the workout for you. Even though it’s a walking workout, 30 minutes is a long time, and even seasoned exercisers have reported ankle discomfort and other soreness that they don’t typically experience during other exercises. Knee and ankle injuries can flare up with this workout, so it’s important to proceed with caution.
• How often do you exercise? The answer to this question will determine your starting point. If you’re a habitual exerciser, you may feel comfortable jumping right in with the full incline and duration of 12-3-30. If you don’t routinely work out and are new to exercising or cardio-based workouts, you’ll likely need to start at a much milder incline – such as 4 degrees instead of 12 – and work your way up to 12 (the same is true for the time and pace). Over-exerting yourself on your first attempt at 12-3-30 could backfire by causing an injury or discouraging you from trying it again. Don’t overdo it – there’s nothing wrong with taking it slow the first few times!
• Do you have comfortable walking shoes? Again, 30 minutes is a long time – be sure you have shoes that can sustain that type of exercise.

According to both experts and habitual 12-3-30 exercisers alike, the 12-3-30 workout is a great way to exercise, but it does come with some caveats. While it is a great way to get over your fear of the treadmill, just like with any workout, it doesn’t come without risk of injury. As always, be sure to listen to your body and stop if you feel any pain. Remember that results vary from person to person, and the only way to know if a particular workout or exercise works for you is to give it a try.

Next time you’re at the gym, consider jumping on the treadmill for a 12-3-30 workout!