If the treadmill is your workout method of choice for cardio, you’ve probably heard of the “12-3-30” workout. This invigorating incline walking trend has received millions of views on TikTok under the hashtag #12330workout — and for good reason. People are obsessed with it and rave about how effective this product is in their weight loss program. TikTokers even share before and after photos where viewers can see the impressive and breathtaking results.
We have TikTok user Lauren Giraldo to thank for the 12-3-30 workout that’s making major waves on social media. Giraldo, who has more than 658,000 followers on TikTok, posted a video of the treadmill routine in November 2020 and captioned it: “Honestly this is a game changer.” The video garnered 2.8 million likes, and it’s safe to say that the treadmill trend has only grown in popularity.
If you’re curious about the 12-3-30 workout for weight loss, let’s explore how it works and its benefits.
What is 12-3-30 training?
According to the “mother of 12 (incline) 3 (mph) 30 (minutes)” – that is, the slogan that Giraldo dubbed herself on his TikTok profile— all you need to start this exercise is a treadmill. Then set the incline to 12 and the speed to 3. Then just walk for 30 minutes.
In her video, Giraldo suggests doing this routine as many times as possible each week, although she explains that she does the 12-3-30 workout five times a week. Consistency is the key to achieving and maintaining results.
The Benefits of 12-3-30 Training

We bonded with Tyler Readthe founder of PTPioneer.com and personal trainer involved in the health and fitness world for 15 years, and he reveals some of the benefits of this viral workout.
First of all, 12-3-30 is a great calorie burner, making it a productive addition to any weight loss routine. “The 12-3-30 workout involves walking at a 12% incline, at a speed of 3 mph, for 30 minutes,” Read tells us. “This combination of incline and speed can result in a significant calorie burn.”
Additionally, since you are walking on an incline, you increase your muscular engagement. “The incline aspect of this workout engages not only the leg muscles, but also the glutes and core more intensely than flat walking,” Read tells us. “This means you’re working a wider range of muscles, which can help [tone and strengthen]”.
Finally, you will benefit from cardiovascular benefits. “Consistent cardiovascular exercise, like this workout, can help improve heart health, increase lung capacity, and increase overall endurance,” adds Read.
If you’re using 12-3-30 with a focus on weight loss, Read highlights a few key points:
- Be consistent. Consistency is key to any fitness program. Read suggests performing the 12-3-30 treadmill workout at least three to five times per week for optimal benefits.
- Incorporate strength training. While this viral workout is a great way to check your cardio box, you can’t forget about strength training to sculpt lean muscle mass. More muscle will increase your metabolic rate, helping you make further progress in your weight loss efforts.
- Also focus on your diet/nutrition. A well-rounded weight loss routine emphasizes both diet and exercise. Read emphasizes the importance of eating a nutritious, balanced diet made up of whole foods. He also notes to practice portion control.
- Be aware of what your body is telling you. If you’re new to exercise, start small. You may want to start using a lower incline or do this workout for a shorter duration and progress slowly.
The hype behind this incline treadmill workout is real
In an inspiring atmosphere transformation videoExplains TikToker Ava Vescovi: “I did 12-3-30 for 30 days to see if it was worth it, and I wanted to share my results.” Regarding the “after” photo, Vescovi notes, “I definitely see my stomach a lot more toned and I just feel slimmer, like I even noticed that some of my pants were looser in the waist now…in overall, I definitely noticed the biggest change in my body my stomach and my waist, which is my biggest personal insecurity, so I was really happy with that and I loved it because it was. only 30 minutes of my day, so any day I really didn’t feel like doing it, or I was really busy, I was like, I can do anything for 30 minutes.”
In another excerptTikToker @emmafituk_ addresses all “12-3-30 girls” and explains: “If you want to burn more calories and maximize your treadmill workout… stop holding on. Let go of the ramps! This will increase your body burn. calories by more than 30%, you will activate your core muscles more and you will obtain better results for the same amount of time.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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