Decoding the ’12-3-30 workout’ that fitness enthusiasts seem to be obsessed with

The workout's time-friendly nature ensures that people with the busiest schedules can accommodate it

New Delhi | June 2, 2023 09:10 AM IST

4 min read

Social media personality Lauren Giraldo originally came up with 12-3-30 workout, which helped her lose 30 pounds. (Source: Freepik)

In the ever-evolving world of fitness, we see new trends emerging on a regular basis. Now, a new exercise routine seems to have captured the attention of fitness enthusiasts globally — the ’12-3-30 workout’, touted as being extremely effective for weight loss.

Originally shared by Lauren Giraldo, a social media influencer, on Instagram, she said that it helped her lose over 30 pounds. “I’m not a runner and running on the treadmill was not working for me,” she told TODAY. “So, I started playing around with the settings, and at the time, my gym’s treadmill had 12 inclines as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started,” she added.

Now, proponents of the ’12-3-30- a treadmill-based cardio workout’ swear by it to be a simple regimen to burn calories and lose weight, all while boosting your fitness and cardiovascular health.

What is the 12-3-30 workout?

The name may seem confusing, but the 12-3-30 workout is straightforward. “Each number represents a part of the workout: increase your treadmill incline level to 12%, set the speed to 3 miles per hour (mph), and walk for 30 minutes,” Jiggyasa Gupta, a nutrition and fitness coach, FITTR told indianexpress.com.

She added that one needs to start with a five-to-10-minute warm-up by walking at a leisurely pace on a small incline of less than three. “It should be slowly progressed for a walk at a pace of 3 miles per hour for 30 minutes,” she continued.

It activates your hamstrings, quads, glutes, hip, knee and ankle flexors. (Source: Freepik)

Here are some benefits of the workout, according to the expert:

*Reduces risk of cardiovascular disease: Walking on an incline not only burns more calories than flat-level walking but can also raise your heart rate and help maintain healthy blood pressure.

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*Tones lower body muscles: It activates your hamstrings, quads, glutes, hip, knee and ankle flexors. It builds stability in your leg muscles, improving your joint health and daily functioning.

*Workout simplicity: The workout’s time-friendly nature ensures that people with the busiest schedules can accommodate it. It is fast, efficient and only requires access to a treadmill, whether in the gym or at home.

ALSO READ | Working out on a treadmill? Keep these expert dos and don’ts in mind

*Low-impact workout: If you have joint pain or issues that prevent you from higher impact cardiovascular work, this workout is gentler on the joints, such as the hips and knees. It can also help reduce your chance of injury.

Concluding, the expert said that since the 12-3-30 workout requires setting the treadmill to a 12 per cent incline and 3 mph speed and walking for 30 minutes, people with knee problems should avoid. “Moreover, beginners should not start with the 12-3-30 because it would be difficult and could lead to stress and injury,” she suggested.

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