Introduction
The 12-3-30 treadmill workout was originally posted to YouTube by the influencer Lauren Giraldo (see video below), but it is only when it started to be shared on TikTok that it really started to go viral.
Since then, many people have tried to perform this particular workout to try to lose weight and get in shape, and many of successfully done so and posted their results on social media.
So I thought it was worth writing an article that tells you a lot more about this treadmill workout.
What is the 12-3-30 Treadmill Workout?
The 12-3-30 workout gets its name because it involves adjusting the incline setting to 12% (mimicking an uphill workout) and walking at 3 miles per hour for 30 minutes.
I think one of the main reasons why it has become so popular is because it doesn’t appear to be the most strenuous of workouts.
While a 30-minute workout may sound like a long time, walking at just 3 miles per hour is obviously a lot easier than running for the same amount of time, even if you are walking on a 12% incline, which is why many people have been eager to give it a try.
Does the 12-3-30 Workout Actually Work?
In terms of weight loss, the 12-3-30 does appear to be effective because Lauren Giraldo, who came up with this workout, said that performing this workout around five times a week helped her lose 30 pounds in weight, and she has managed to keep this weight off ever since.
Other people on TikTok have also had similar results.
For example, @annettem.barbosa reported that she lost 7 pounds in 23 days, @rachyrooandhercrew reported that she lost 6 pounds after doing this workout for 30 days in a row, and @sashawiley performed this workout in conjunction with a healthy eating regime and lost 16 pounds in 17 days.
Another user reported that they did this treadmill routine in isolation and made no changes to their diet, and still managed to lose half an inch from their arms, thighs and waist, and two inches from their waistline.
How Many Calories Does the 12-3-30 Workout Burn?
Jenny Sugar, writing for Popsugar.co.uk, tried doing this workout herself and she reported that she burned an average of 210-230 calories from each of her 12-3-30 workouts, according to her Apple Watch.
So if this is typical of one of these workouts, then it is easy to see why it has been so effective at helping people to lose weight, especially when combined with a clean eating plan and other forms of exercise.
What are the Benefits of the 12-3-30 Treadmill Workout?
In addition to the reported weight loss benefits, the 12-3-30 workout is also said to help strengthen and tone your legs, particularly the glutes and hamstrings, and can help strengthen your core abdominal muscles.
As with any form of cardiovascular exercise, it should help to improve your fitness level over time, and some users have reported increased energy levels and reduced anxiety as well.
It should also be noted that walking is a lower impact form of exercise than running, so there is less chance of injuring your knees, for example.
However walking at a 12% incline can still put a strain on your knees, hips, heels and ankles, so you may want to exercise caution and take rest days sometimes if you start experiencing any pain or discomfort.
What are the Drawbacks of the 12-3-30 Workout?
One of the main drawbacks is that it is a lot harder than it seems.
A lot of people will have rushed into trying this 30-minute workout thinking that it would be easy to perform as you are basically just walking for 30 minutes, only to find that they were gasping for breath and struggling to continue after just 5 or 10 minutes on day 1.
This is normal because the 12% incline really does start to take its toll after a while, and makes this routine a lot more difficult.
Another drawback is that this workout will get tedious and boring very quickly if you are doing it day after day with no other form of exercise.
One final drawback is that you need to find a treadmill that has incline setting that goes as high as 12%. If you have a basic entry-level treadmill at home, for example, you may well find that the adjustable incline doesn’t go as high as this.
Final Thoughts
Overall it is fair to say that the 12-3-30 treadmill workout appears to be very effective at helping people shift a few pounds from their waistline and strengthening and toning their legs and their butt when performed for 5-7 days per week for 30 days.
It is not as easy as it looks, but it has produced results for anyone with the discipline to stick with it, which is why it has become a viral sensation on TikTok.
Of course it is not completely risk-free because walking uphill can still put a strain on your joints and your back, and some people will find it difficult if they are out of shape, but you can always start off slowly, walking on a lower incline or for a shorter period of time, for example, and building up gradually.
Treadmill workouts are notoriously physically demanding, but this walking workout can still burn 200+ calories per day to assist with weight loss, so it may be worth giving it a try if you haven’t already done so.
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