If you’ve been looking for a straightforward way to get fit, you might be wondering what is the 12 3 30 walking treadmill routine. It’s a popular workout created by social media influencer Lauren Giraldo that’s praised for its simplicity and effectiveness.
The idea is easy to remember and requires no complex equipment. All you need is access to a treadmill and about 30 minutes of your time. It’s become a favorite for people who want a consistent, low-impact exercise.
What Is The 12 3 30 Walking Treadmill Routine
This routine has a very specific set of parameters. The numbers 12, 3, and 30 each stand for a key part of the workout setup. It’s designed to be challenging but achievable for many fitness levels.
Here’s exactly what each number means:
- 12: This is the incline level, set to 12%.
- 3: This is the speed, set to 3 miles per hour.
- 30: This is the duration of the workout, 30 minutes.
So, you walk on a treadmill at a 12% incline, at a speed of 3 mph, for 30 minutes. There’s no running or sprinting involved—just a steady, brisk walk on a steep hill setting.
Where Did The 12-3-30 Workout Come From?
Lauren Giraldo shared this treadmill routine on YouTube in 2019 and later on TikTok. She created it as a sustainable alternative to workouts she didn’t enjoy. Her video went viral, amassing millions of views.
People were drawn to it’s clear instructions and the visible results many reported. It filled a gap for a structured, no-fuss cardio session that felt manageable. The trend continues to grow in gyms and home workouts everywhere.
Why This Routine Became So Popular
There are several reasons the 12-3-30 treadmill workout resonates with so many. First, it removes the guesswork from exercise—you know exactly what to do when you step on the machine. This can really help with consistency.
Second, it’s low-impact, making it gentler on your joints compared to running. Finally, the steep incline provides a serious cardio and strength challenge, leading to noticeable fitness gains for many who try it.
How to Do the 12-3-30 Workout Correctly
To get the most out of this routine and avoid injury, following the proper steps is key. It’s more than just jumping on and setting the numbers.
Step-by-Step Guide
- Warm Up: Always start with a 5-minute walk on the treadmill with no incline. A pace of 2 to 2.5 mph is good. This gets your blood flowing.
- Set the Treadmill: Stop the treadmill. Manually set the incline to 12% and the speed to 3.0 mph. Wait for the machine to adjust completely.
- Start Your Walk: Begin walking. Focus on maintaining good posture: stand tall, shoulders back, core engaged. Look forward, not down at your feet.
- Use Proper Form: Let your arms swing naturally. Take full strides without holding onto the handrails, as this reduces the workout’s effectiveness.
- Cool Down: After 30 minutes, slowly reduce the speed and incline over 5 minutes. Finish with some gentle leg stretches.
Common Mistakes to Avoid
Even with a simple workout, errors can happen. Being aware of them helps you stay safe.
- Holding the Handrails: Leaning on the rails takes weight off your legs and lowers your heart rate. If you need to hold on for balance, your settings might be to high to start.
- Poor Posture: Hunching over is common on steep inclines. This can strain your back and neck. Consciously check your posture every few minutes.
- Skipping the Warm-Up/Cool-Down: Jumping straight into a 12% incline is a shock to your muscles. The cool-down is equally important for recovery.
- Going Too Fast Too Soon: If you’re new to exercise, the full 12-3-30 might be to intense. It’s okay to modify the numbers (see below).
Potential Benefits of the 12-3-30 Routine
When done consistently, this workout offers several advantages. It’s a efficient way to improve your overall health.
Cardiovascular Health
Walking at a steep incline significantly raises your heart rate. This strengthens your heart and improves lung capacity. Regular cardio exercise is one of the best things you can do for your long-term health.
Muscle Toning and Strength
The 12% incline turns a simple walk into a strength session for your lower body. It primarily targets your glutes, hamstrings, calves, and quadriceps. Over time, this can lead to improved muscle definition and endurance in these areas.
Weight Management
A 30-minute session can burn a substantial number of calories. Combined with a balanced diet, it can support weight loss or maintenance goals. The afterburn effect from intense incline work may also give your metabolism a slight boost.
Mental Health and Consistency
The simplicity of the workout removes a major barrier to exercise. Knowing what you’re going to do makes it easier to show up. Furthermore, the rhythmic nature of walking can be a great stress reliever and mood enhancer.
Important Considerations and Safety
While the 12-3-30 is accessible, it’s not without its demands. Listening to your body is the most important rule.
Who Should Be Cautious?
If you have any pre-existing health conditions, especially related to your heart, joints, or balance, consult a doctor before trying this. The high incline places stress on the knees, ankles, and hips, so those with past injuries in these areas should proceed carefully.
Beginners or those returning to exercise after a long break should also start slowly. The full version is quite challenging.
How to Modify the Workout
You can absolutely adjust the routine to fit your current fitness level. The goal is to challenge yourself without risking injury. Here are some ways to scale it:
- Reduce the incline (start at 5% or 8%).
- Lower the speed (2.5 mph is still effective).
- Shorten the time (start with 15 or 20 minutes).
- Use the handrails lightly for support if needed initially.
You can gradually increase one variable each week as you get stronger. For example, you might hold at 8% incline for a week, then move to 10% the next.
What You’ll Need to Get Started
Preparation is simple. Wear supportive athletic shoes with good cushioning to absorb impact. Choose comfortable, breathable clothing. Have a water bottle nearby to stay hydrated during your walk. That’s really all there is to it.
Making the 12-3-30 Part of Your Routine
For best results, think about how this workout fits into your weekly schedule. Balance is key to any successful fitness plan.
Recommended Frequency
Most sources suggest doing the 12-3-30 workout 3 to 5 times per week. This allows for adequate recovery between sessions, especially when your muscles are new to the stimulus. Avoid doing it every single day, as your body needs time to repair and adapt.
Complementary Exercises
To build a well-rounded fitness routine, consider adding other types of exercise. Strength training for your upper body and core is a great complement. You might also include some flexibility work, like yoga or stretching, on your off days.
This approach helps prevent muscle imbalances and keeps your workouts interesting. It also contributes to overall functional fitness.
Tracking Your Progress
Notice how the workout feels over time. Does it become easier? Can you let go of the handrails? Maybe you feel ready to try the full 12-3-30 after starting with modifications. These are all signs of progress.
You might also track non-scale victories, like having more energy throughout the day or feeling stronger on stairs. Consistency is more important than perfection.
Frequently Asked Questions (FAQ)
How many calories does the 12-3-30 burn?
Calorie burn varies based on your weight, age, and gender. On average, a person may burn between 200-400 calories in the 30-minute session. Remember, the number on the treadmill display is often an estimate.
Can I do 12-3-30 every day?
It’s not generally recommended. Your muscles need recovery time, especially from a high-incline workout. Aim for 3-5 times a week with rest or other low-impact activities in between to prevent overuse injuries.
Is the 12 3 30 workout good for weight loss?
It can be an effective part of a weight loss plan when combined with a healthy, calorie-conscious diet. It creates a calorie deficit and builds lean muscle, which can support metabolism. However, no single workout is a magic solution.
What if my treadmill doesn’t go to a 12% incline?
Use the maximum incline your machine offers and work at that level. The principle remains the same: a sustained, brisk walk on a steep incline. You can also try to find a gym with treadmills that have higher settings.
Can I do this workout outside?
Yes, you can simulate it by finding a very steep hill and walking briskly up it for 30 minutes. However, maintaining a consistent incline and speed is much harder outdoors, so a treadmill is ideal for the specific 12-3-30 structure.
I’m a beginner. Is this too hard?
It might be challenging at first. That’s perfectly normal. Use the modifications listed earlier—start with a lower incline, slower speed, or shorter time. Build up gradually as your fitness improves. Listening to your body is the most important thing.