What is the 12 3 30 Workout

12 3 30 Workout

When I heard about the 12 3 30 workout for the very first time, I was really intrigued! I recently learned that it is a unique incline workout anyone can do on an inclined treadmill. Although, I am one of those individuals who prefer walking in a calm and peaceful hilly region since it is a fantastic workout that works exceptionally well for the heart, muscles, and even mental health. But sometimes, such a workout regimen doesn’t work when the weather outside is not normal or suitable for exercising, like when there are strong winds or heavy rains. So, in such cases, the 12-3-30 workout fitness regimen is an incredible indoor workout option for all.

Moreover, undoubtedly starting a new fitness routine can be extremely intimidating, so several individuals search over social media and the internet for getting fitness tips and tricks. Somehow that may involve shopping for new at-home workout equipment, joining a fitness class, or purchasing a gym membership. But all that cost a lot, so people let down the workout idea. In that scenario, the indoor 12 3 30 workout option proves the best for all because, for this workout, all you need is to have an inclined treadmill and an aim to get fit. Due to this very reason, this workout is getting viral on several social media platforms, especially Tiktok, day by day.

Now let’s see the details of this awesome workout. So, let’s get started:

What is the 12 3 30 workout?

The famous 12 3 30 exercising routine is all about working out at a treadmill inclined to 12% incline, set at the pace of three miles per hour, on which you have to walk for almost 30 minutes swiftly. Simple, isn’t it so?

Initially created by the famous Tiktok influencer named Lauren Giraldo, it is a tremendous workout for all to get in a perfect fit and form. Lauren first introduced this 12 3 30 workout in 2019 on Youtube, but it didn’t gain such immense popularity and success until she posted a video of it on Tiktok in the late 2020s. Her video credited how she got lost and kept off her 30 pounds for almost two years.

That is what intrigued many individuals, including me, this workout’s unique weight loss aspect while being at ease. Since my friend and I were trying to lose some of our pounds in the COVID period. We both eventually wanted to see what does 12 3 30 workout does to people’s bodies getting slimmer and leaner in less time without doing strenuous exercises and how it is better than other traditional workouts.

What do the 12 3 30 Indicate?

Unlocking a higher fitness level might come down to this short and simple code: 12 3 30. These three numbers generally set the fundamental ground rules of Lauren’s famous treadmill workout, getting plenty of hype and breathless buzz every day on Tiktok.

Typically, the walking program12 3 30 workout works in the following way:

  1. First of all, raise the incline level of your treadmill up to 12%
  2. Then set the treadmill’s speed up to three miles per hour (3mph)
  3. Once these settings are done, steadily walk on the treadmill for about 30 minutes.  

From where does the viral 12-3-30 workout come from?

This famous treadmill workout hit the internet in 2019 for the very first time. A famous actress, former Vine star, and a great social media influencer named Lauren Giraldo posted a short video with a caption, “My Treadmill Routine + Meal Exampled.” She explained her food choices and her fitness exercising routine in that video.

At that time, the video did very well, and till now has, it has gained more than 1.2 million views. However, this workout video initially didn’t truly take off and spread worldwide until Lauren Giraldo posted it on Tiktok in November 2020.

In this Tiktok video, Giraldo explained in detail that this special fitness training immensely helped her lose 30 pounds in a very short time. In her Tiktok video, her words were:

“I used to be so intimidated by the gym, and it wasn’t motivating. But now I go, I do this one thing, and I can feel good about myself.”

The video went viral soon, and it started becoming on the list of top-featured videos on various social media platforms. Today in a recent interview, Giraldo has explained the origin of his workout in these words:

“I started playing around with the settings, and at the time, my gym’s treadmill had a 12% incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”

Currently, this 12 3 30 workout video has more than 2.7 million views and roughly 12 thousand comments, including many individuals who are making their own videos sharing their opinions and results of this workout they tried.

How to begin Lauren Giraldo’s 12 3 30 workout treadmill program?

If you are new to working out on treadmills and find its speed and gradient daunting, you have o adjust the treadmill’s intensity to get started with this fitness program. According to a famous athletics coach named Tom Craggs, if you are a total beginner, you have to adapt paces and gradients for your exercising level. Also, you have to consider breaking the entire workout time of 30 minutes into several short intervals with intervening resting periods. Ultimately building up the whole workout course up to 30 minutes for over 4-6 weeks.  

Adding to that, a walking coach and an author of the famous Walk off Weight named Michele Stanton states that: As you increase the treadmill’s incline, your muscles tend to work at a faster pace. So, starting to work out at a high inclining angle without even acclimating your entire body feeling sore or even injured. Indeed, a high inclined treadmill workout stretches the calf muscles, which tend to be much tighter for many individuals.

Therefore, in order to get started with this 12 3 30 workout, you could reduce the incline to 3-4% according to your difficulty level and then challenge yourself to hold the entire exercising pace for as much time as possible. Then after that, as you get stronger and fitter over time, start building up your gradient and time gradually. 

Nevertheless, the treadmill’s speed at which your body progress will indeed be different for everyone. So never compare the workout routine and its results with others; Workout at a suitable level that is right for you. It should be challenging enough to give some hard time to your body, but initially, don’t try too hard that you don’t even want to do it again. Start at a low pace and gradually increase it with each passing week or day.

Additionally, everyone must maintain an excellent form and health as they walk. Try to engage your core and keep your head up and both shoulders back as much as you can. Also, look straight ahead instead of looking down at your feet on the running treadmill.

What do you need to do for a Lauren Giraldo 12 3 30 workout?

In order to do this viral 12 3 30 workout for extraordinary fitness, you have to take the following steps:

  1. Warm-up your entire body beforehand with a brisk walk of almost 5-10 minutes.
  2. Then you need to turn on the treadmill’s gradient and incline it at 12%.
  3. After that, set the speed of the treadmill at three mph.
  4. Swiftly walk on the treadmill for 30 minutes with small resting gaps in between.
  5. Lastly, let your body cool down again by walking slowly on the treadmill at a 0% gradient or inclination.

Moreover, unlike the traditional HIIT treadmill workouts, there are no changes of pace and intervals in between Lauren’s training. All you need is just an inclined treadmill and nearly half an hour of your entire day to work out. Undoubtedly walking on a flat surface with an average pace of 3miles per hour is an achievable goal for all.

Although, obviously, your speed and time primarily depend on what fitness level you start this fitness regimen. Lauren Giraldo herself started with a short period, including taking frequent breaks and then gradually raised her workout time to 30 minutes.

Significant Tips and Tricks for Booting 12 3 30 Workout Results

If you are going to try and start following Lauren’s treadmill workout, then keep the following tips and tricks in your mind beforehand:

  1. First of all, try to invest in a good and comfortable pair of shoes that exceptionally support your feet and equally balance your body weight during exercising.
  2. Always avoid continuous holding of the treadmill during the entire workout walking as much as you can. That is crucial as it reduces the 12 3 30 workout results and benefits. However, if you feel like you need a little support and are easy while hanging on the treadmill, you should probably consider changing the treadmill’s speed or incline to some extent.
  3. Use good form as fit, along with a bit of a leaning position as you stride. In addition to that, if you need an incredible arm swing too. Then try to use maximum momentum of both your arms to help your body correctly in the forward direction.

What does the 12 3 30 Workout do?

As discussed, this famous workout introduced to the entire world by Lauren Giraldo is advantageous for all, regardless of age and gender. So almost anyone can get the health and fitness advantages from this exceptional exercising routine. After all, who does not want to get fit and healthy in this world? Given below are some of the benefits of this viral treadmill workout regimen:

  1. Exceptionally Assists Weight Loss

For individuals who will start walking to lose their body weight, the 12-3-30 workout will incredibly help you with your simple walking everyday routine. Ultimately, you will burn more calories than the number of calories you lose by merely walking on a flat surface.

But, always remember that all must combine almost all weight loss programs with healthy eating and frequent exercising, typically including some of the most nutritious and best food items for healthy living and sustainable weight loss results.

  1. Increases Body’s Stamina and Enhances Fitness

Indeed, a 12 3 30 workout is one of the best workouts for building an individual’s body fitness. The primary reason behind it is that the treadmill is not entirely about just running at a steady pace. Instead, power walking on even or flat hills can undoubtedly provide you with an excellent workout regimen that usually has significantly less impact on joints and bones.

Indeed a 30 minutes brisk walk with a treadmill’s high incline gradient of 12%, working hard at a steady and robust intensity will surely

  1. increase your heart rate
  2. work for increasing the strength of your core muscles
  3. be excellent for defining your body posture
  4. prove an incredible workout for your healthy body and mind.

However, to take advantage of all these benefits, you will have to drive and engage all of your glute muscles to maintain your perfect position on the treadmill’s belt for an extended period.

  1. Helps Shed Extra Body Fat

If you have been searching how to lose belly fat in a short time all over the internet, then the good news here for you is Lauren Giraldo’s 12 3 30 workout is an excellent option for all. By doing this treadmill workout three times a week, you can really

  1. improve your cardiovascular fitness
  2. burn extra calories and fat from the body
  3. work your glutes and core simultaneously, and many more.

Walking uphill also naturally possesses a strength training element that helps people build a muscular body. In addition to that, you will also be utilizing most of your back muscles and joints even more than you might expect, which can resultantly help you build strength in this most neglected body region. However, anyone suffering from upper and lower back pain issues must be cautious for the same reason, especially when walking at a 12% inclined treadmill at a steady pace for almost 30 minutes.

  1. Significantly Improves Health of Heart and Body

Expert doctors from all over the world usually credit and suggest aerobic exercises to help you keep a healthy heart and mind in a healthy body. Aerobic exercises typically not only lower heart rate and blood pressure, reducing the most significant risk of various heart diseases but also greatly help pump more blood efficiently all around the body.

The famous 12 3 30 workout is a great exercise and workout regimen; it will elevate your heart rate up and let you freely breathe as you walk at a brisk pace on an inclined treadmill. Also, it will be amazingly kind to the joints and bones of an individual because of its low-impact nature.


Question. no. 1: What is the 12 3 30 workout? Is it worth the hype and practice?

Ans: We all know very well that walking always proves good for the overall health and fitness of the body. And by doing Lauren’s 12-3-30 workout and adding a slight incline on the treadmill, you will activate a lot of overall muscles in your entire body, including your arms and core. Indeed, that incline pace will increase your heart’s pumping and breathing rate, along with breaking you out in a sweat, leading to fat burning.

However, a reliable exercising program must involve a bit of variety every day because utilizing the same muscles every single day in the same repetitive workout will significantly increase the risk of an injury. Still, if you are a fan of Lauren Giraldo and enjoy following her treadmill workout, it is an excellent idea to limit this exercise routine to two to three times per week. On the other hand, you can also mix it up with frequent strength training and several different kinds of cardio exercises such as exercising on the elliptical machine, doing HIIT workouts, and taking spinning classes.

Question. no. 2: Does Lauren Giraldo’s treadmill routine help people lose weight? 

Ans: Yes, without any doubt, you will lose weight and all your extra belly fat with this tremendous workout regimen.

Walking uphill definitely makes your entire body muscles work harder every single day, elevating up the cardio intensity. In fact, at 12% inclines treadmill, the calorie burn is nearly double the rate at which extra fats burn while walking on a flat surface.

Moreover, incorporating 12 3 30 workouts into your routine almost five days a week will surely add up to more than 150 minutes of heart-pounding activity. However, Lauren cautions about entirely basing a fitness and weight loss plan on her taught treadmill workout. She generally recommends balancing this workout with other cardio and strength training exercises to involve all body muscles simultaneously. Additionally, if you are looking to shed your extra pound extremely fast, eating healthy food is the ultimate key to success, as no one can exercise out on a bad diet.

Question. no. 3: How many calories can one burn out by doing a 12 3 30 workout daily for 30 minutes?

Ans: While doing this walking workout on a 12% inclined treadmill at a pace of 3mph, many fan followers of Lauren Giraldo concluded that it is a fantastic indoor workout for both health and fitness goals. According to a rough estimation and people reviews and results, the amount of caloric burn through this exceptional 12 3 30 workout is in the following way:

  1. 30 minutes rowing workout typically at a modern speed – usually burns around 205 calories
  2. 30 minutes fast outdoor run – burns almost 240 calories
  3. 30 minutes chill-paced outdoor walk around a block – typically burns approximately 140 calories.

Bottom Line

The Lauren Giraldo Treadmill 12 3 30 workout regimen is the rage right now; everyone is looking on Tiktok, and indeed there are some legit advantages to it. However, it is not a magic pill for general fitness and weight loss in reality, but just a healthy exercising routine indoors. Therefore, if you are thinking of giving it a go, you need to ease into it safely first and keep practicing it every day while keeping your expectations grounded.

Also, another most crucial thing regarding Lauren Giraldo’s treadmill routine and many of her fan followers usually seems to love her introduced 12-3-30 workout. Still, it might not be a cup of tea for all. And that is perfectly Ok. Not everyone is going to get exceptional results from this activity. The good thing here is that nowadays there are plenty of fitness exercises out there that anyone can easily try out to get a perfect figure and healthy body.

Pretty much whenever someone questions me about what is the best exercise for being a perfect fit and form. Undoubtedly, my answer is always: the best exercise for you is what you can do regularly without any leaves, especially when you find something to enjoy in it. 

Leave a Comment

Your email address will not be published.