Why the 12-3-30 workout is more than just a weight-loss trend

Since the 12-3-30 workout focuses on “sustained, moderate-intensity movement”, it helps burn fat more efficiently without placing excessive stress on the joints, making it a “joint-friendly option for regular exercise”, said Dr Surender Pal Singh, HOD – physiotherapy department, CK Birla Hospital, Delhi.

Beyond physical benefits, any consistent workout, including 12-3-30, enhances blood circulation, which, in turn, supports better brain function and helps reduce mental stress. “This makes it a great tool not only for weight management but also for boosting mental well-being,” said Dr Singh.

Physiologically, the incline significantly increases heart rate, which improves cardiovascular endurance, strengthens lower body muscles, and aids calorie burning, making it a helpful tool for weight management. “It is especially beneficial for people who may not tolerate high-intensity workouts due to joint issues or underlying conditions,” said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals, Hyderabad.

From a mental health perspective, the workout acts as a natural stress reliever. Like other forms of aerobic activity, it triggers the release of endorphins and serotonin, which are known to improve mood, reduce anxiety, and combat symptoms of depression, Dr Gude said.

How does the workout help improve your mood? (Photo: Getty Images/Thinkstock)

In terms of endurance, the 12-3-30 workout contributes to building cardiovascular stamina over time, Dr Singh apprised. However, for individuals looking to significantly improve endurance, especially at higher levels, “it’s advisable to incorporate a mix of other exercise forms, such as interval training, strength workouts, or aerobic activities, into their routine”.

The 12-3-30 workout is more than a weight-loss trend, said it offers sustainable physical and emotional health benefits, especially when practiced regularly and supported with balanced nutrition and rest. “However, individuals with pre-existing health conditions should consult a physician before starting any new exercise routine,” said Dr Gude.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.