Heard of 12-3-30? If not, get ready to meet the treadmill workout that’s taking over fitness feeds everywhere—for good reason.
Originally made popular by social media influencer Lauren Giraldo, the 12-3-30 workout is as simple as it sounds:
Set your treadmill to an incline of 12, a speed of 3 miles per hour, and walk for 30 minutes. That’s it.
No complicated programming. No running required. Just you, a steady incline, and a serious sweat session.
So why is everyone obsessed about this 12.3.30 treadmill workout? Because this low-impact workout torches calories, strengthens your lower body, improves cardiovascular health, and is actually sustainable—no sprinting, no jumping, no burnout.
Let’s explore more about this: what actually is 12-3-30 treadmill exercise, and can it really help you get fit? Let’s find out.
What is the 12-3-30 Treadmill Workout?
The name 12-3-30 is easy to remember. It stands for three simple steps on a treadmill exercise:
- Set the incline to 12% (this makes it feel like you’re walking uphill)
- Set the speed to 3 miles per hour
- Walk for 30 minutes
That’s it. No running. No jumping. Just uphill or incline walking at a steady pace. This treadmill exercise became famous on social media when Lauren Giraldo, a content creator, shared how it helped her lose weight and feel better. Since then, many people have tried it and loved it.
It sounds almost too simple. But sometimes, simple things work the best.
How Does 12-3-30 Help You Lose Weight?
You might think walking isn’t enough to lose weight. But a 12 3 30 workout changes everything. When you walk on a 12% incline, your body works harder. Your heart beats faster, your legs push more, and your body burns more calories.
Even though it’s just walking, this workout feels intense after a few minutes. Incline treadmill benefits help our legs and glutes (the muscles in your bottom) get stronger. Your breathing becomes deeper. You even sweat like you would in a tough gym session.
And here’s something interesting.
A study showed that the net normalised metabolic cost of level walking was 3.3±0.6W/kg which increased 52±17% above level walking at 5% incline and 113±32% above level walking at 10% incline.
Is It Good for Everyone?
Yes, fat burning treadmill workout is safe and suitable for most people. You don’t need to be an athlete or very fit to start. Research indicates that if you’re a beginner, it’s okay to begin with a lower incline like 5% or 10% as it uses more muscles then walking on a level surface. This helps your legs get stronger.
It’s also a good choice if you don’t enjoy running. Running can be hard on the knees and joints. But treadmill workout for fat loss, even on an incline, is gentler. It helps build strength without harming your body.
Of course, if you have any health problems or feel pain while doing the workout, it’s always best to ask your doctor first.
Read More: Treadmill: One of the Best Running Machine for Your Fitness Journey
What Makes This Workout So Popular?
The 12.3.30 treadmill exercise is popular because it is simple, short, and effective. Many people say they enjoy it more than other types of exercise. You can listen to music, watch a show, or even think through your day while doing it. It doesn’t feel like a boring gym session.
People are more likely to keep doing an exercise they enjoy. That’s why 12-3-30 treadmill exercise is helping so many people lose weight and stay active. Another great thing is that it becomes part of your daily life easily. It’s just 30 minutes. You don’t need to learn new moves or use heavy weights. Just turn on the treadmill, walk, and go.
What Do Fitness Experts Say?
Now that how to lose weight on treadmill is clear let’s take a look at what fitness trainers and health coaches have to say about walking on an incline level.
Fitness trainers and health coaches say incline walking on a treadmill to lose weight is a great way to build strength and burn fat. It also improves your heart health and helps you stay in shape. Because your body works harder on an incline, you get better results in less time.
There have also been studies that show benefits of incline walking includes reduced health risks, like heart disease and type 2 diabetes. When you walk uphill, your body uses more energy, and that helps you burn fat faster. One health study found that walking uphill for just 30 minutes a day can lower the risk of heart problems and help control weight.
Some Tips for Better Results
There are a lot of important tips that can help you make the most of your inclined walking. Take a look:
- Wear proper walking shoes to support your feet
- Drink water before and after your walk
- Stretch your legs gently before starting
- Start slow if needed, and build up to the full 12-3-30
- Stick to a regular schedule like 4 to 5 times a week works best
You can also keep a journal of your progress. Write down how you feel, your weight changes, or how long you walk each time. Seeing your progress helps you stay motivated.
Final Thoughts
So, is the 12-3-30 treadmill exercise workout really worthy for weight loss? Yes, it is. It’s one of the simplest ways to start getting healthy. You don’t need fancy gym equipment or hours of time. Just 30 minutes of walking on incline levels can help you lose weight, feel stronger, and improve your mood.
It’s easy, fun, and powerful and the perfect mix for anyone looking to get fit without stress. If you’re ready to begin your weight loss journey, the 12-3-30 treadmill exercise might be your best first step.
