If you follow fitness trends, you may have seen the 12-3-30 workout on social media. The treadmill workout already has over 70 million views on TikTok, and the hashtag #12330challenge has over 18 million. Many TikTok users claim that the workout encourages them to exercise every day. It also reportedly burns hundreds of calories in less than an hour and has even helped some people lose weight.
What is 12-3-30 training?
While there are many fat-burning workout routines out there, the beauty of the 12-3-30 workout lies in its simplicity. Set the treadmill to an incline of 12 and a speed of 3 miles per hour (about 5 kilometers per hour), then walk for 30 minutes. However, if you want to shorten some of the intervals, that’s up to you. Once your body adjusts to the intensity of the exercise, you can increase the speed or incline.
Who is the inventor of this fitness trend?
Lauren Giraldo made a name for herself as an actress in her youth. However, the vlogger started making a name for herself in the fitness world after sharing exercise videos online. The 12-3-30 star’s TikTok video became a viral hit, shared by millions of people who marveled at the result. Speaking of online training, Lauren says: “I used to be so intimidated by the gym that it didn’t motivate me. But now I go and do this and I feel good about it.”
Giraldo developed treadmill training when he was looking for an easy way to get fit. Her training has helped her lose 30 kg without changing her diet.
This is how the training program works
If you are curious now, we will explain more about the training below.
Who is the 12-3-30 workout suitable for?
12-3-30 is ideal for anyone looking to get in a solid cardio workout. Whether you’re a beginner or a seasoned runner, incline running strengthens your glutes and hamstrings and can serve as an introduction to strength training.
Although exercise is also commonly prescribed for people recovering from injury or living with joint pain, we recommend exercising with caution and listening to your body.
How does treadmill training affect your body?
Many people have a love-hate relationship with the treadmill, and the 12-3-30 workout is about everything you’re likely to hate about cardio training. It has a constant rhythm, it takes a while and repeating the same movement can even bore you.
Instead of getting bored, you can also use the workout to take some time for yourself. Listen to your favorite podcast or music without being distracted. It sure is good for your mental health. The emotional benefits of aerobic exercise are well known: reduced stress, better sleep, more happiness, better cognitive function, more energy, less anxiety, etc.
Also, treadmill training is good for fat loss and your own condition. An extra incline has also been shown to increase your heart rate, burn calories, and strengthen your hamstrings, glutes, and calves.
How does 12-3-30 training start safely?
Make sure you can walk 30 minutes a day on normal ground without experiencing muscle or joint pain. Once you’ve been able to do this safely for three weeks, add inclines several times a week, gradually increasing the level. However, according to experts, it’s best not to increase exercise intensity by more than 10 percent per week. On the other hand, if at any time you are tired or in pain, you should not go to the next stage. Instead, wait for the pain to subside, and if it doesn’t, see a doctor.
How many times a week should the exercise routine be done?
Since the 12-3-30 workout became famous, dozens of users have copied it on social media and achieved amazing results, from significant weight loss to firm, toned abs. However, to be effective, experts advise that you initially do it twice a week until you get used to doing it at least 5 days a week.
How many calories do you burn per treadmill workout?
Although exact results will vary based on weight, fitness level, and overall health, this exercise program is extremely effective for anyone looking to burn more calories. But to be more precise, if a person weighing 150 kg, for example, runs on a flat treadmill at a speed of 3 miles per hour, he burns about 140 calories. However, with the 12-3-30 workout done at an incline of 12, the number of calories burned is at least doubled.