12-3-30 Treadmill Workout: Is It Effective?

As someone who is always looking for new ways to challenge myself and improve my fitness, I was intrigued when I first heard about the 12-3-30 treadmill workout. The concept is simple enough – walk on a treadmill at a 12% incline, at a speed of 3 mph, for 30 minutes – but the results promised by this workout are impressive.

In this article, I’ll share everything you need to know about the workout, including the science behind it, how to get started, and tips for maximizing your results.

Introduction to the 12-3-30 Treadmill Workout

The 12 3 30 treadmill workout was created by fitness influencer Lauren Giraldo, who initially shared the routine on her social media channels. Since then, it has gained popularity among fitness enthusiasts looking for a low-impact way to burn fat and improve their cardiovascular health.

The workout is based on a combination of incline and speed, which work together to create a challenging yet manageable workout. By walking at a 12% incline, you engage more muscles in your lower body. On top of that, walking at a speed of 3 mph is a moderate pace that most people can maintain for 30 minutes, making this workout accessible to beginners and advanced exercisers alike.

Understanding the Science Behind the Workout

The 12-3-30 treadmill workout is based on the principles of high-intensity interval training (HIIT), which has been shown to be an effective way to burn fat and improve cardiovascular health. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.

The incline used in the 12-3-30 treadmill workout helps to activate the glutes, hamstrings, and calves, which are often neglected in traditional cardio workouts. On the other hand, moderately-paced walking allows you to burn fat without putting too much stress on your joints, making this workout a great option for those with knee or ankle issues.

Benefits of the 12-3-30 Treadmill Workout

The 12-3-30 treadmill workout offers a number of benefits, including:

Increased calorie burn

Taking a stroll at a 12% elevation uses more calories compared to walking on a flat elevation. According to Giraldo, the 12-3-30 treadmill workout can burn up to 400 calories in just 30 minutes.

Improved cardiovascular health

The HIIT-style intervals in the workout help to improve your heart health and strengthen your cardiovascular system.

Toned lower body

The incline used in the workout helps to tone your glutes, hamstrings, and calves, giving you a leaner, more defined lower body.

Low-impact workout

Walking is a low-impact exercise that is easy on your joints, making this workout a great option for those with knee or ankle issues.

How to Get Started with the 12-3-30 Treadmill Workout

Before you start the 12-3-30 treadmill workout, it’s important to make sure you have the right equipment. You’ll need a treadmill that can incline to 12%, and a pair of comfortable, supportive sneakers.

Once you have the equipment you need, it’s time to get started. Begin by warming up for 5-10 minutes at a low incline and speed. Once you’re warmed up, increase the incline to 12% and set the speed to 3 mph. Walk at this pace and incline for 30 minutes, making sure to keep good posture and engage your core for the duration of the workout.

Setting Up Your Treadmill for the Workout

To set up your treadmill for the 12-3-30 workout, follow these steps:

Start by warming up for 5-10 minutes at a low incline and speed.
Increase the incline to 12%.
Set the speed to 3 mph.
Walk at this pace and incline for 30 minutes.

It’s important to make sure you have the right form during the workout. Keep your shoulders back and down, engage your core, and make sure your feet are landing flat on the treadmill.

The 12-3-30 Treadmill Workout Routine

The 12-3-30 treadmill workout routine is simple but effective. Here’s what you need to do:

Warm up for 5-10 minutes at a low incline and speed.
Increase the incline to 12%.
Set the speed to 3 mph.
Walk at this pace and incline for 30 minutes.

That’s it! The workout is designed to be challenging, but manageable, so most people should be able to complete it without any issues.

Tips for Maximizing Your Results

To get the most out of the 12-3-30 treadmill workout, try incorporating these tips:

Engage your core

Keeping your core engaged throughout the workout will help you maintain good posture and get the most out of the exercise.

Use proper form

Make sure your feet are landing flat on the treadmill, and keep your shoulders back and down to avoid hunching.

Increase the incline gradually

If you’re new to the workout, start with a lower incline and gradually work your way up to 12%.

Mix things up

To keep the workout challenging, try increasing the speed or incline for short intervals during the workout.

Tracking Your Progress with the 12-3-30 Treadmill Workout

One of the great things about the 12-3-30 treadmill workout is that it’s easy to track your progress. Keep a log of your workouts, noting the incline, speed, and duration of each session. You can also use a fitness tracker or app to monitor your heart rate and calorie burn.

Common Mistakes to Avoid

Getting the right posture and movements when doing a 12-3-30 treadmill workout will help you optimize the results. So, be sure to avoid these common mistakes:

Slouching

Keep your shoulders back and down throughout the workout to avoid hunching.

Overstriding

Make sure your feet are landing flat on the treadmill, and avoid overstriding to prevent injury.

Skipping the warm-up

Be sure to warm up for at least 5-10 minutes before starting the workout to prevent injury.

Frequently Asked Questions About the 12-3-30 Treadmill Workout

Here are some answers to common questions about the 12-3-30 treadmill workout:

Can I run instead of walk for this workout?

The 12-3-30 treadmill workout is designed to be a low-impact workout, so walking is recommended. If you prefer to run, you can try running at a slower pace and lower incline.

Can I do this workout every day?

It’s generally recommended to give your body a break between workouts, so aim to do this treadmill workout 2-3 times per week.

How long does it take to see results from this workout?

Results will vary depending on your fitness level and diet, but you can expect to see improvements in your cardiovascular health and lower body tone in as little as 2-4 weeks.

Conclusion

The 12-3-30 treadmill workout is a simple yet effective way to burn fat and improve your fitness level. By walking at a 12% incline and a speed of 3 mph for 30 minutes, you can activate more muscles in your lower body, burn calories, and improve your cardiovascular health.

To get started with the workout, make sure you have the right equipment and follow the tips outlined in this article. With consistency and dedication, you’ll be on your way to achieving your fitness goals in no time.

Thinking of buying a treadmill? Here’s my favorite, I always recommend it when asked.