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The 12-3-30 Workout for Beginners and Runners

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If you are into social media, you probably have heard about a 12-3-30 treadmill workout. This 12-3-30 workout was introduced to us by the 24 years old social media influencer and a YouTube named Laurence Giraldo through a YouTube video in 2019. But then, it did not gain attention until she posted it on TikTok and Instagram in 2020.

All it needs is 30 minutes and a treadmill to be carried out. And most surprisingly, it requires no running. TikTok has over 145 million views on the hashtag #12330 and still going up every day. Many workout freaks, fitness fans, and influencers are going in on this 12-3-30 workout. Laurence claimed that this routine 12-3-30 treadmill workout helped her to lose 30 pounds of weight. She is not the only one who has discussed this 12-3-30 workout; other influencers also gave their opinion.

What is a 12-3-30 treadmill workout?

The 12-3-30 workout stated that you better have a moderate amount of meals 45 minutes before carrying out this workout. This rule follows for most cardiovascular exercises. You might wait for a bit longer if you feel like you are not yet comfortable with starting.

Food picking is preferable to a combination of a moderate amount of carbohydrates along with some protein. Just resist yourself from straightaway going harsh in the beginning and let yourself slowly ease down the process. Initially, go with what your body allows and then master the following settings mentioned below.

How to do the 12-3-30 treadmill workout?


The viral ’12-3-30 treadmill incline workout is not that much easy to do as it sounds but not even that harsh yet.

Initially, you need to set your treadmill at 12 % incline, set up the speed to 3mph (mile per hour) and walk on it for 30 minutes.

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It is a very simple routine or formula that one can try out and claims to have many benefits. It helps to gain strength, promotes weight loss, and increases stamina. Although it might sound simple to you, according to the comments on the related posts, it’s a lot harder to carry out than it seems to most of us.

Although it takes only 30 minutes to carry out the 12-3-30 workout, the challenge comes in the inclination part combined with the duration. This format is preferable for those people who do enjoy running but find it hard to cope with and build a tendency to cut down their consistency.

Although there is no proper guidance on whether to hold the bars of the treadmill or not, there are different people who have their own opinion. Still, according to TikTok viral influencer Giraldo, she holds the bar about 30% of the time and goes hands-free the other 70% of the time.

benefits of the 12-3-30 workout

What are the benefits of the 12-3-30 workout?

Regular walking at a steep inclination (which is a 12-3-30 walkout) has its benefits:

When you walk at an inclination, you will face more gravitational resistance, which tries to pull you back down, compared to walking on flat ground. You need to do more workouts which help in increasing your heart rate and calorie expenditure and improve your respiratory rate. Thus it helps in strengthening the heart.

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Carrying out the 12-3-30 workout has also been claimed to have mood-lifting benefits.

The 12-3-30 workout also helps in boosting your body balance and coordination.

It helps in strengthening your bones and muscles. The 12-3-30 workout is more gentle to your joints than other cardiovascular exercises like running, skipping and jogging.

Of course, the 12-3-30 workout helps in weight loss. It helps prevent type-2 diabetes, heart disease and high blood pressure. It also reduces the risk of dementia.

Drawbacks of the 12-3-30 workout-

No workout is guaranteed to be injury-proof. But this 12-3-30 workout has certain drawbacks. According to experts, this 12-3-30 treadmill incline workout is good exercise but doesn’t provide any unique benefits to other cardio routines.

12-3-30 workout

Setting up the treadmill at 12 % inclination is pretty high, and it’s like hiking up the hill for 30 mins-

Walking at inclination may use more different muscles than running on a flat surface but walking at inclination can put more pressure on your lower back, hamstring and calves.

Though this workout format has certain benefits, this shouldn’t be the only physical activity you consider a workout.

Precautions to be taken while doing the 12-3-30 treadmill workout –

For those who haven’t been working out or are on the way to start the workout, then you should build up a bit before you are ready to start this ’12-3-30′ workout. Or, if you want, you may start this workout by lowering the inclination as Laurance herself said it was difficult for her to break the 30 mins limit at first, and she had to take breaks in between as she started doing.

This workout puts more pressure on your lower back, so it is advised to do some back-strengthening exercises together with this workout.

Before you jump on the treadmill, it will be better to start doing at least 5 minutes of warm-up. Like all other exercises, it’s a good idea to do.


The recommendation for the period for aerobic activities for an adult, according to PAGA (Physical Activity Guidelines for Americans), is 150 minutes per week. And it is recommended by experts that you can do this 12-3-30 workout two to three days a week at maximum level.

The remaining days should be filled with workouts that focus on muscle building. The newly trending 12-3-30 workout is a convenient yet straightforward workout mode that more or less will positively impact your overall health and appearance if engaged with proper diet and other exercises. All you need to do is to keep up your consistency and continue at your own pace.

Also Read: Natalia Dyer and Her Secret Workout Routine

Also Read: How to Lose Belly Fat Without Losing Weight?

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