Does TikTok’s 12-3-30 Treadmill Routine Work? Here’s what you need to know


While the name may suggest an easy workout, the 12-3-30 is anything but.

The workout, originally created by Lauren Giraldo, first appeared on YouTube in 2019 before going viral on TikTok, per The world of runners. Currently, the video has 12.2 million views and 2.7 million likes.

Giraldo, like many, struggled to follow the fitness tips and workouts she found online, which is why she decided to create her own routine, according to the report. It was by experimenting with different settings that the 12-3-30 was born.

What is 12-3-30 workout?

The workout is simple – Set the treadmill to an incline of 12, a speed of 3.0 and walk with the setting for 30 minutes.

  • According to Runner’s World, Giraldo found the combination easy enough to do every day but difficult enough to feel accomplished afterwards. “It’s what brought me to the gym every day and laid the foundation for my fitness and health journey.”

Walking hardly seems like heavy training, but the speed combined with a steep incline can become an ideal burn for some.

  • “You have to be in pretty good shape to go at this pace and incline for 30 minutes,” exercise physiologist DeAnne Davis Brooks told Health.
  • The muscles in your glutes and the back of your legs will have to work very hard to overcome the gravitational resistance created by the tilt. It will also make your heart work harder, according to the magazine.

Does the 12-3-30 routine work?

If you only do this workout five times a week, you will easily encounter the physical activity guidelines set by the government, which encourage adults to do 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week.

But if the goal is not just to be active but to lose weight, then there are other things to consider.

Selina Shah, a sports and internal medicine physician certified by the Bass Medical Group board of directors, told Health that a healthy weight loss program combines training with a proper diet. Losing weight involves burning more calories than you eat.

Giraldo, the workout innovator, said it helped her lose 30 pounds, per Health.

Shah agrees that 12-3-30 can be incorporated into the weight loss program, but any exercise can fulfill this role. This is by no means a miracle workout.

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