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Why Fitness TikTokers are Swearing by the 12-3-30 Workout – A Simple, Effective Weight Loss Routine

 Written by 

Julien Raby

 Last updated on 

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Are you on the hunt for a workout that’s simple, effective, and doesn’t require hours at the gym? Look no further.

Dive into this comprehensive guide on the 12-3-30 workout, a fitness sensation that’s taken the world by storm. From its humble beginnings on TikTok to its widespread acclaim in the fitness community, this routine promises results without the fuss.

12-3-30 workout
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Discover its origins, benefits, safety precautions, and even variations to suit your unique needs. Plus, with embedded videos and insights from experts, you’ll have all the tools you need to kickstart your fitness journey.

Understanding the 12-3-30 Workout

Tik Tok Origins

The 12-3-30 workout is a fitness routine that first gained popularity on TikTok in 2020. It was created by Lauren Giraldo, a social media influencer, who was looking for a way to lose weight and get in shape. She discovered that walking on a treadmill at a 12% incline, with a speed of 3 mph for 30 minutes, was an effective way to burn calories and improve cardiovascular health.

Giraldo shared her workout routine on TikTok, and it quickly went viral. Many people began to try the 12-3-30 workout and found that it was an easy and effective way to get in shape. Since then, the workout has been featured in various media outlets and has become a popular fitness trend.

How to do it

The 12-3-30 workout is a simple routine that can be done on a treadmill. To perform the workout, follow these steps:

  1. Set the incline on the treadmill to 12%
  2. Set the speed to 3 mph
  3. Walk for 30 minutes

The workout is designed to be easy to follow and can be done by people of all fitness levels. The incline and speed of the treadmill provide a challenging workout that can help burn calories and improve cardiovascular health.

While the 12-3-30 workout was originally designed for the treadmill, it can also be done outdoors. Simply find a hill with a 12% incline and walk up it at a pace of 3 mph for 30 minutes.

Does it work?

There are multiple users who report very positive results:

Sky Transforms

@skyetransforms UPDATE! I DID IT!!! One month ago, I posted a video saying that I was going to do 12-3-30 everyday for 30 days. That video ended up with 2.2 MILLION views and hundreds of supportive, encouraging comments. I can’t thank you all enough for following along on my weight loss journey! Let me know what questions you have. I’m happy to answer them! Stay tuned for another video about my results, and my plans for the next 30 days! #12330workout #12330 #12330challenge #fitnessmotivation #workoutroutine ♬ Eyes Open (Taylor's Version) – Taylor Swift

Nathanaelle Galette

@galetna1 A great way to start!! #weightlosstransformation #Gymtok #weightloss #motivation #12330workout ♬ original sound – &lt3

Sonali Prabhu

Sonali shared on Youtube that she sees a slight difference in her appearance, especially in her arms and face. She noticed that her face, particularly around the chin area, looked a bit slimmer compared to when she first started the treadmill workout.

She lost between three to five pounds, though she mentioned the weight fluctuates. Nolly expressed that she feels better about herself after doing the workout and is proud of her progress.

Benefits of the 12-3-30 Workout

Cardiovascular Benefits

The 12-3-30 workout is a moderate-intensity activity that can help improve cardiovascular health. It can help increase endurance and improve fitness levels. According to a study, incline running increases heart rate and oxygen consumption, which can help improve heart health. The workout can also help burn calories and promote weight loss.

Muscle Building and Strength Training

The 12-3-30 workout is a well-rounded exercise that can help build lower body strength. Walking on an incline can help tone and strengthen the glutes, hamstrings, and calves. This workout can also help improve balance and stability.

Mental Health Benefits

In addition to physical health benefits, the 12-3-30 workout can also help improve mental health. Exercise has been shown to release endorphins, which can improve mood and reduce stress. The workout can also help boost self-confidence and self-esteem.

Overall, the 12-3-30 workout is a simple and effective way to improve fitness levels, burn calories, and promote weight loss. It can also help build lower body strength, improve cardiovascular health, and boost mental health.

Safety and Precautions

When it comes to any workout routine, safety should always be a top priority. The 12-3-30 workout is no exception. Before starting this workout, it is important to understand the potential risks and precautions to take to avoid injury.

Avoiding Injuries

Like any other workout, the 12-3-30 workout carries the risk of injury. Common injuries associated with this workout include knee and lower back pain, as well as joint issues. To avoid these injuries, it is important to start slow and gradually increase the intensity of the workout. If you experience any pain or discomfort during the workout, stop immediately and rest.

Proper Form and Posture

Maintaining proper form and posture is essential for maximizing the benefits of the 12-3-30 workout and avoiding injury. When walking on the treadmill, keep your back straight and your shoulders relaxed. Avoid leaning forward or backward, and make sure your feet are landing flat on the treadmill. It is also important to maintain a consistent pace and avoid sudden movements.

Medical Consultation

Before starting any new workout routine, it is important to consult with a medical professional, especially if you have a history of joint issues or other medical conditions. This is especially important if you are over the age of 40 or have not exercised regularly in the past. A doctor can help determine if the 12-3-30 workout is safe for you and provide recommendations for modifications if necessary.

Overall, the 12-3-30 workout is a safe and effective way to improve cardiovascular health and burn calories. By following these safety precautions and consulting with a medical professional, you can minimize the risk of injury and enjoy the benefits of this popular workout routine.

Variations and Alternatives

While the 12-3-30 workout may be a popular choice for some, it may not be suitable for everyone. Luckily, there are plenty of variations and alternatives to this workout that can still provide a great workout without the high impact or treadmill use.

Low-Impact Alternatives

For those who may have joint pain or injuries, low-impact alternatives to the 12-3-30 workout can be a great option. These workouts can still provide a great cardiovascular workout without the high impact on joints. Some low-impact alternatives include:

  • Swimming: Swimming is a great low-impact workout that can still provide a full-body workout. It is also a great option for those looking to get some fresh air and sunlight while exercising.
  • Bicycling: Bicycling is another low-impact workout that can still provide a great cardiovascular workout. It is also a great option for those looking to get outside and enjoy some fresh air.
  • Elliptical: The elliptical machine is a great low-impact alternative to the treadmill. It can still provide a great cardiovascular workout while being easier on the joints.

Cross-Training Options

Cross-training can be a great way to switch up your workout routine and provide a full-body workout. It can also help prevent overuse injuries from doing the same workout repeatedly. Some cross-training options include:

  • Strength Training: Incorporating strength training into your workout routine can help build muscle and improve overall fitness. It can also help prevent injuries and improve bone density.
  • Yoga: Yoga is a great way to improve flexibility, balance, and strength. It can also help reduce stress and improve overall well-being.
  • Pilates: Pilates is another great way to improve core strength and stability. It can also help improve posture and reduce the risk of injury.

Overall, there are plenty of variations and alternatives to the 12-3-30 workout that can still provide a great workout. It is important to find a workout routine that works for you and your fitness goals while also taking into consideration any injuries or limitations.

12-3-30 for Different Fitness Levels

The 12-3-30 workout is a beginner-friendly fitness routine that can be adapted to different fitness levels. Personal trainers recommend it as an effective way to improve cardio fitness and burn calories. Here are some tips on how to adjust the 12-3-30 workout to your fitness level.

For Beginners

If you’re new to exercise, the 12-3-30 workout can be a great way to build confidence and start a fitness routine. Here are some tips for beginners:

  • Start with a lower incline: The 12% incline can be challenging for beginners, so start with a lower incline and gradually increase it as you get fitter.
  • Walk at a comfortable pace: The 3 mph pace is a good starting point, but you can adjust it to your fitness level. The goal is to maintain a steady pace for 30 minutes.
  • Take breaks if needed: If you’re feeling tired or out of breath, take a short break and then resume the workout.

For Advanced Fitness Levels

If you’re already in good shape, the 12-3-30 workout can still be challenging. Here are some tips for advanced fitness levels:

  • Increase the incline: To make the workout more challenging, increase the incline to 15% or higher.
  • Increase the pace: If you’re comfortable with the 3 mph pace, try increasing it to 3.5 or 4 mph.
  • Add intervals: To make the workout more intense, add intervals of higher intensity. For example, you can walk at a faster pace for 1 minute and then return to the 3 mph pace for 2 minutes.

Remember, the 12-3-30 workout is just one way to improve your cardio fitness. Personal trainers recommend combining it with other exercises, such as strength training and stretching, to create a well-rounded fitness routine.

Influence of 12-3-30 Workout in Social Media

Role of Influencers

The 12-3-30 workout gained popularity through social media influencers like Lauren Giraldo, who shared her success story of losing 30 pounds through this workout. As a social media influencer, Giraldo has a significant following on platforms like TikTok, YouTube, and Instagram. Her video on the 12-3-30 workout on YouTube has over 2 million views. Giraldo’s endorsement of the workout has helped it gain traction and become a viral fitness trend.

Influencers play a crucial role in promoting the 12-3-30 workout as they have a significant impact on their followers’ behavior and choices. Their endorsement of the workout has helped it reach a broader audience and gain credibility as a legitimate fitness regimen.

Spread through Social Media Platforms

The 12-3-30 workout has spread through various social media platforms, including TikTok, Instagram, and YouTube. The workout’s popularity on TikTok is particularly noteworthy, with over 50 million views on the platform. The hashtag #12330 has over 4.9 million views on TikTok, indicating the workout’s widespread adoption.

Social media has played a significant role in the 12-3-30 workout’s success, with users sharing their before-and-after pictures and success stories. The workout has also been featured in several fitness newsletters and blogs, further amplifying its reach.

The 12-3-30 workout’s success on social media is attributed to its simplicity and effectiveness. The workout’s low-impact nature and focus on larger muscle groups make it accessible to people of all fitness levels. Its popularity on social media has helped make it a household name and a go-to workout for people looking to improve their fitness levels.

In conclusion, social media and influencers have played a crucial role in the 12-3-30 workout’s success. The workout’s simplicity, effectiveness, and accessibility have made it a viral fitness trend that has helped many people achieve their fitness goals.

Scientific Research on 12-3-30 Workout

The 12-3-30 workout has gained popularity due to its simplicity and effectiveness in weight loss. While there is limited scientific research on the workout specifically, there are studies on the benefits of walking at an incline and the importance of moderate-intensity exercise.

According to exercise physiologist at Cleveland Clinic Katie Lawton, MEd, the 12-3-30 workout can be an effective way to burn calories and improve cardiovascular health. Walking at an incline increases the intensity of the workout, leading to more calorie burn and muscle activation. Additionally, walking at a moderate pace for 30 minutes can help meet the recommended 150 minutes of moderate-intensity exercise per week by the Centers for Disease Control and Prevention (CDC) and the U.S. Department of Health and Human Services (HHS).

Research has shown that walking at an incline can be an effective way to increase calorie burn and improve cardiovascular health. A study published in the Journal of Sports Science and Medicine found that walking at a 10% incline can increase calorie burn by up to 50% compared to walking on a flat surface. Another study published in the Journal of Strength and Conditioning Research found that walking at a 15% incline can improve cardiovascular fitness and lower blood pressure in overweight and obese individuals.

While the 12-3-30 workout may not be suitable for everyone, it can be a simple and effective way to incorporate moderate-intensity exercise into a daily routine. As with any exercise program, it is important to consult with a healthcare professional before starting and to listen to your body to prevent injury.


Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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