12-3-30: Debunking the Latest Viral Workout Phenomena

Another day, another social media fitness trend. In the ever-evolving world of fitness, new workout trends emerge regularly, promising innovative ways to achieve optimal results. One such trend that has taken the fitness community by storm is the “12-3-30” treadmill workout. 

The workout spread like wildfire through social media feeds and gained popularity as an addition to routines due to its simplicity, effectiveness, and potential to burn calories while improving cardiovascular health. Trends tend to pass, but will this phenomenon stick around?

The 12-3-30 Treadmill Trend: Definition and Origins

The 12-3-30 treadmill trend was popularized by Lauren Giraldo, a social media influencer and fitness enthusiast. The workout routine gained momentum after Giraldo shared her success story, revealing how she transformed her body and improved her cardiovascular fitness using this method. The name “12-3-30” refers to the specific parameters of the workout:

• 12: Indicates the incline level set on the treadmill.
• 3: Represents the speed at which the treadmill is set (3 mph).
• 30: Refers to the duration of the workout (30 minutes).

The concept is simple: participants walk on the treadmill for 30 minutes at a consistent speed of 3 mph and an incline of 12%. Even if that doesn’t suit your fitness level, you can make tweaks to this template, whether that’s in ramping up the speed or adding 5-minute warm-ups and cool downs to the structure.

Benefits of the 12-3-30 Treadmill Trend and its Suitable Audience

Everybody has their own health goals. Making this treadmill workout your main focus may not align with your fitness journey, but this routine allows anyone an accessible entry for their health journey. In any case, there are undeniable benefits in this treadmill setup:

1.  Effective Cardiovascular Workout

The 12-3-30 treadmill workout provides a highly effective cardiovascular workout, raising the heart rate and increasing blood flow throughout the body. The combination of moderate speed and incline creates a challenging yet manageable exercise routine that helps improve heart health, endurance, stamina, and a major boost to your lung health (with life-changing benefits).

2.  Calorie Burning and Weight Management

This workout is an efficient way to burn calories, which is fundamental if your goal is to lose weight or fat. Walking at a brisk pace on an inclined treadmill engages multiple muscle groups, leading to higher energy expenditure compared to walking on a flat surface. The 12-3-30 routine can aid in weight management and complement a balanced diet when seeking to shed pounds.

3.  Low-Impact Exercise

The treadmill’s cushioned surface provides a low-impact alternative to running or jogging on harder surfaces like concrete or pavement. This reduces the risk of joint impact injuries and makes the workout accessible to individuals with joint issues or those recovering from injuries.

4. Time-Efficient and Beginner-Friendly

The 30-minute duration of the 12-3-30 workout makes it a time-efficient option for those with busy schedules. Moreover, its simplicity and low-intensity nature make it accessible to beginners and individuals of various fitness levels. If you ask UFC fighter Bobby Maximus, he thinks that simply starting is the secret, not perfection.

5. Suitable for All Ages

The 12-3-30 treadmill trend is a versatile workout suitable for individuals of all ages. Younger individuals can use it to maintain cardiovascular fitness, while older adults can benefit from its low-impact nature to improve heart health without putting excessive stress on their joints.

Making the 12-3-30 Workout Your Own

Not every fitness trend is truly game changing, but the 12-3-30 introduces a workout template that embraces fitness fundamentals benefitting anyone looking to stay healthy. With its potential to improve cardiovascular health, burn calories, and accommodate various fitness levels, this workout routine has earned its place in the fitness world.
That said, as with any fitness regimen, individual results may vary, and it’s essential to consider personal preferences and physical conditions. To further personalize your fitness journey, CircleDNA’s “Sports and Fitness” report offers insights into the optimal type of training based on your body’s unique genetic profile and response to different types of workouts. Embracing personalization and exploring the 12-3-30 treadmill trend can set you on the path to achieving your fitness goals and experiencing the joy of a healthier, fitter lifestyle.