top of page

What Is The 12-3-30 Workout? Does It Really Work?

12-3-30 workout

The infamous 12-3-30 workout, a phenomenon that has taken the virtual world by storm since health and beauty influencer Lauren Giraldo first showcased it on YouTube in 2019. Deceptively straightforward yet remarkably effective, this treadmill routine has captured the attention of fitness enthusiasts seeking a practical, no-frills approach to exercise.

As someone who once felt daunted by the gym scene but yearned for a structured workout regimen, I found myself intrigued by the promise of the 12-3-30. Could this seemingly modest routine truly deliver on its claims of improved endurance and fat loss?

With skepticism tempered by curiosity, I embarked on a journey to explore the merits of this viral fitness trend.


The Benefits of 12-3-30

The allure of the 12-3-30 lies in its fusion of cardiovascular exertion and muscle engagement. By setting the treadmill to an incline of 12% and maintaining a speed of 3 miles per hour, participants embark on a 30-minute walking session that targets multiple muscle groups while elevating heart rate into the fat-burning zone. This dual-action approach promises not only calorie burn but also enhanced cardiovascular health and muscle development.

Moreover, the beauty of the 12-3-30 lies in its accessibility. Unlike high-impact activities such as running, power walking at an incline offers a gentler yet equally effective alternative, making it suitable for individuals of varying fitness levels. However, it's imperative to start gradually, allowing the body to acclimate to the intensity of the workout and minimize the risk of injury.

Navigating the Workout

For those curious to embark on the 12-3-30 journey, fear not—it's far simpler than it sounds. Begin with a 5-minute warm-up, either walking on flat terrain or at a slight incline, to prepare the body for the forthcoming exertion. Then, adjust the treadmill settings to a 12% incline and a speed of 3 miles per hour, and commence the 30-minute walking session.

One common query among beginners is whether to hold onto the treadmill bars. While some opt for occasional support, others prefer a hands-free approach to maximize engagement of core and upper body muscles. Experimentation is key, allowing participants to find their preferred balance between stability and challenge.


Personal Experience and Takeaway

As a novice to the 12-3-30 regimen, I initially found myself taken aback by the steep incline. What began as a leisurely stroll quickly transformed into a demanding uphill trek, testing both physical endurance and mental fortitude. Yet, with each session, I discovered a newfound sense of resilience, gradually adapting to the rigors of the workout.

One of the most appealing aspects of the 12-3-30 is its adaptability. Whether scaling back the incline on off-days or incorporating resistance with handheld weights, there's ample room for customization to suit individual preferences and fitness goals. While the routine may initially feel monotonous, exploring variations and incorporating supplementary exercises can inject novelty and excitement into the workout regimen.

Over time, I observed tangible improvements in both stamina and physique, with noticeable reductions in waist measurements and enhanced muscular definition. However, it's essential to view the 12-3-30 as a component of a holistic fitness routine rather than a standalone solution. Pairing it with strength training, stretching, and diverse forms of cardio ensures comprehensive muscle engagement and prevents monotony.

Its blend of cardiovascular intensity and muscle engagement offers a potent recipe for improved endurance, fat loss, and overall fitness.


While it may not be the sole answer to one's fitness journey, it serves as a valuable addition to a diverse repertoire of exercises, providing a fast, efficient, and accessible means of achieving health and wellness goals.

Lace up your sneakers, adjust that incline, and embark on a journey toward a fitter, stronger, and more resilient self with the 12-3-30 workout.



6 views0 comments


Don’t miss out! 

You are now subscribed!

pexels-lanyjade-mondou-13211054 (1).jpg


bottom of page