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12-3-30 Workout: All You Need To Know About It

The classic adage "slow and steady wins the race" also applies to the 12-3-30 workout.

Sambhav Kumar
Written by: Sambhav KumarUpdated at: Dec 08, 2022 19:02 IST
12-3-30 Workout:  All You Need To Know About It

The 12-3-30 workout has been trending on social media for quite some time. Lauren Giraldo (a health and beauty blogger) first shared the workout on her YouTube channel in 2019 when she was looking for an easy and approachable way to get in shape.

What Exactly Is The 12-3-30 Workout?

Lauren Giraldo, a 24-year-old social media maven and YouTuber, came up with the 12-3-30 routine. It entails inclining a treadmill to 12% and walking at 3 miles per hour for 30 minutes. Sounds simple enough. According to hundreds of commentators, it's "a lot harder than it appears". Giraldo first published the treadmill exercise in a 2019 YouTube video, but it didn't gain traction until she uploaded it on Instagram and TikTok in 2020. She claims in a 37-second TikTok video that this exercise helped her shed 30 pounds and overcome gym apprehension.

Walking has several benefits on its own, such as controlling blood sugar, strengthening the heart, improving mood, aiding in weight loss, and even lowering the chance of dementia. Furthermore, it is gentler on the joints than other cardio workouts such as running. 

Also read: 5 Common Workout Mistakes To Avoid

This formula only takes 30 minutes, and while it is difficult due to the incline and time, it is simple  walking—which appeals to those who do not enjoy or are unable to run.

How To Perform 12-3-30 Workout?

First and foremost, refuel. A typical rule of thumb is to eat 45 minutes to an hour before beginning an exercise, especially if you are doing cardio. If your body chooses, you can wait till afterwards.  In either case, choosing a snack that has both carbohydrates and protein is the best option.

The classic adage "slow and steady wins the race" also applies to the 12-3-30 workout. Resist the impulse to dive in too quickly and instead take your time. Start your training with pre-workout stretches to engage your glutes, calves, hamstrings, and hips. Then, gradually progress to the treadmill.

Do You Have the Ability To Perform The 12-3-30 Workout Every Day?

Adults should get at least 150 minutes of cardiovascular activity per week, so doing this 30-minute uphill workout five days a week fulfils that need.

Although the 12-3-30 workout has its advantages, it is vital to supplement it with other forms of physical activity for a more well-rounded programme. Many fitness enthusiasts are going all-in on 12-3-30—some even do it every day.

Also read: Home Workout: Top 5 Bodyweight Exercises To Burn Calories

Conclusion

The 12-3-30 treadmill workout is an effective aerobic regimen that raises your heart rate, increases strength and endurance, and may even help you lose weight when combined with a healthy diet. It's memorable and only requires one piece of equipment, making it feel accessible to a wide range of people. However, it is not a panacea. Stick to 12-3-30 a couple of days a week for optimal results, and utilise the other days to stimulate other muscles through strength and mobility training, a fitness class you enjoy, or a walk around the block. You are the master ofyour own body, so listen to it and go at your own pace.

 Image credit: FreepIK

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