Training 3-12-30: What’s behind the new fitness craze?

All about the new training 12-3-30

Classical training has changed over the past year. We have learned to train more and more at home and make a virtue of necessity. Exercising at home has become the norm for many people. They have discovered that an exercise routine is a good habit to be maintained even when gyms, swimming pools and sports centers reopen. In this new context, social networks have played a crucial role. From yoga to fitness: Many athletes and influencers take up home workouts, give training advice, or show what they do to stay in shape, often creating new trends in the process.

12-3-30 Training: What’s behind it?

Such is the case of the 12-3-30 method, a cardiovascular exercise that has become popular on social media. The workout was first shared on YouTube by actress Lauren Giraldo, who then reposted it to TikTok and Instagram a few months ago, where she garnered nearly 12 million views and more than 2.7 million likes. Training is really easy – all you need is a treadmill.

Training gets its name from the numbers that are crucial during training. You must first set the incline of the treadmill to 12% and the speed to 3 miles per hour (4.8 km/h), and finally run for 30 minutes. Lauren Giraldo explained in her post that she has lost about 30 pounds in two years by consistently doing this exercise 5 times a week (in addition to eating right).

The benefits of training 12-3-30

Running is an effective stress reliever, develops endorphins that improve your mood, and is also good for your brain. As if that were not enough, it is a physical activity and it burns calories. In this sense, the umpteenth confirmation comes from the University of Queensland in Australia, published in the European Heart Journal. According to them, walking reduces the body mass index by 11%, blood sugar by the same percentage and slims the waist by 7.5 cm, a factor that significantly reduces cardiovascular risk. According to the World Health Organization, it is necessary to walk 10,000 steps a day, that is about 7 km, twice the distance that a person normally walks in their daily activities.

how to walk correctly

Walking is a true sporting activity and very effective if done correctly. To implement the 12-3-30 method, it is important to have proper running technique. This is the only way you can feel all the benefits of training. These are our tips:


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