A personal trainer gives insight on the treadmill workout that went viral and whether you should try it.
This cardio routine requires just 30 minutes and a treadmilland no running.
Its simple formula touts many potential benefits, like building strength, increasing stamina and aiding weight loss.
Photo:Getty Images. EatingWell design.
Almost sounds too good to be true, right?
What Is the 12-3-30 Workout?
The 12-3-30 workout was popularized by 24-year-old social media maven and YouTuberLauren Giraldo.
Well, according to hundreds of commenters, it’s a lot harder than it seems.
In a 37-second TikTok video, she claims this routine helped her lose 30 pounds and overcome gym intimidation.
It’s also more gentle on the joints than some other cardio exercises, like running.
“[The 12-3-30 workout] is an easy formula to remember,” says Jones.
Adding the 12% incline to this treadmill routine drives up heart rate, mimicking an uphill hike.
“You are definitely going to improve cardiovascular health and cardiovascular endurance and strength.
Due to the incline, you should also improve strength in your lower body.”
Working against gravity on an incline gets you winded faster than, say, a walk in a park.
How Do You Do the 12-3-30 Workout?
First things firstfuel up.
Jones recommends beginning with pre-workout stretches to activate your glutes, calves, hamstrings and hips.
Once on the treadmill, ease into the incline.
“Then, I start to adjust the incline, and potentially the speed.”
You’re not off the hook once the 30 minutes are up.
Allotting time to recover after a good sweat optimizes benefits and lowers the risk of potential injuries.
Jones suggests doingbasic foam-rolling exercisesand calf and hamstring stretches to help your body cool down and prevent injury.
No Treadmill?
Don’t Sweat It
The 12-3-30 is difficult to replicate on other machines due to the lack of incline.
Can You Do the 12-3-30 Workout Every Day?
Many fitness fans are going all-in on 12-3-30, with some doing it every day.
Jones warns against this; she recommends sticking to the 12-3-30 workout 2 or 3 days a weekmax.
It’s memorable and requires only one piece of equipment, making it feel achievable for many.
With that said, this workout is no magic solution.
You know your body best, so stay in tune with yourself and go at your own pace.
Academy of Nutrition and Dietetics.How to fuel your workout.
U.S. Department of Health and Human Services.
Office of Disease Prevention and Health Promotion.Physical activity guidelines for Americans.
