12-3-30 is a challenging and rewarding workout that will help you get in shape, burn calories, and get rid of fat. It’s designed for a beginner or intermediate athlete looking to work out at home on a treadmill.
24-year-old social media influencer Lauren Giraldo developed the 12-3-30 workout.
It involved creating a treadmill with a 12% incline and walking at 3 miles an hour for only 30 minutes.
This workout is equally effective for runners or walkers and can be adapted to just about any fitness level.
Warm-up and recovery time are built in, along with extra incline work.
It’s recommended for those looking for something challenging but not too intense.
The 12-3-30 workout was designed by influencer Lauren Giraldo in 2019 and gained recognition after she shared how the fitness plan has helped her lose 30 pounds.
So she set out to change that by creating a new workout that would give her results quickly—without having to go through the hassle of not-so-fun cardio or lifting weights.
Her 12, 3, and 30 workouts are designed for those who want to lose weight rapidly but want to maintain their exercise routine.
Also, it’s perfect for anyone who wants to get into shape. Still, it only has time for something relaxed and relaxed (like running outside or lifting heavy weights).
The workout gained recognition in 2020 and has since become one of the popular fitness plans with the hashtag #12330workout resulting in over 130 million views on social media.
The 12.3.30 treadmill workout is based on the idea that you’ll burn more calories if you walk 3 miles per hour for 30 minutes or more at an increasingly faster pace than your average speed.
The theory is that if you walk for 30 minutes faster than usual, your body will have to work harder to keep up with your speed and burn additional calories.
While there isn’t any scientific evidence that proves this method of weight loss works for everyone (it does seem like many people have had success with it), there are many studies out there that show this type of routine has been proven effective to help people lose more weight as well as improve their fitness levels overall.
However, one thing is sure; this workout plan alone can’t do it all if you don’t want to feel sore muscles, heavy limbs, exhaustion, or depression.
You’ll need to maintain a healthy nutritional plan, a customized diet plan, and enough sleep to lose a sustainable weight.
So while we can’t say whether or not the 12.3.30 treadmill workout will work for you specifically, we suggest you first check and understand your genetic makeup and whether this type of workout plan will fit your lifestyle.
Let assuming 12–3–30 is about 12 degrees incline, 03 mph incline, and 30 mins on a treadmill. Depending on your leg length, this is most likely a fairly casual pace.
It’s a great warm-up before strength training and is more calories than flat walking but has less impact than trying to jog or run.
On a treadmill, one can ignore the wind. The incline adds about 30% because you’re hoisting your legs but not hoisting your body nearly as much as if you were hiking up a hill. With all of that, most of the calories are based on your weight.
Thus, for 100 pounds, a gradient of 12% is roughly 190 calories in 30 mins, and then we can multiply that by whatever fraction gets you to your actual weight. (E.g., If you weigh 200 pounds, then 2x, which is about 380 calories).
Based on 0 inclines, some said 133 calories, but another chart implied it was more like 80 calories.
The bottom line is that we’re not the same in age, body weight, genetic factors, etc. Hence, we can burn different amounts of calories.
It’s like asking how many calories I burn running 30 minutes vs. how many calories a professional distance runner burns in 30 mins.
Above all, each person is different, and individual body size will need to be considered here. You should confirm with a quality fitness tracker to know the accurate calories you can lose on 12, 3, and 30 workouts.
For beginners, the 12/3/30 method is a complete lower-body workout, says a certified personal trainer.
“It’s a great way to activate multiple muscle groups in your legs,” she adds, including your quads, hamstrings, glutes, and calves.
However, Patience and consistency are Pivotal when it comes to growing your glutes! Building muscle is a slow process, but with a healthy diet and well-planned regular workout, you can see results typically around 6 to 8 weeks or even longer in some cases.
Genetic testing provides results regarding different genotypes and how specific genes influence a client’s fat-burning capability.
Everyone can lose weight—it is more about how quickly you can access fat fuel sources during a cardio workout.
Knowing your genetic makeup, you will know your ability score to lose fat from 12, 3, and 30 treadmill workouts. The results will help you determine the action required for results.
How individual body composition responds to strength training is another scoring that can help determine if this workout suits your body type.
You must know your muscular strength, Primary muscle fiber types, Muscle mass, shape & Height, Flexibility, Intellectual ability, and other aspects.
Systemic inflammation is another essential score component that will help prescribe recovery schedules.
An individual has a unique training limit or capacity. The amount of inflammation response they have helps you confirm the amount of rest and recovery you’ll need throughout this workout program.
– Consult your doctor if you have joint or back pain and other ailment challenges before you start this workout plan
– Get some comfortable running shoes with thick socks. Use crew socks instead of ankle socks to avoid blisters.
– Drink 10 to 15 fluid oz. Before starting, since this treadmill workout is over 30 minutes, one can sweat heavily and suffer from dehydration later.
– Swing your arms as you perform the workout: One may be drawn to hold onto the treadmill’s handles to gain balance.
However, this will hinder one chance of burning calories with good posture.
– Pay attention to the treadmill settings. Notice the incline and speed section where you can accelerate or lower the settings.
– Ensure you use the safety clip if you need an emergency shut-off. This will keep you safe from falling or seriously injured if you lose balance.
Experts warn against this and suggest doing the 12-3-30 workout only two or at most three days a week.
On intermediate days, it is best to build other muscles, such as core and back muscles, by doing resistance and flexibility exercises or at-home bodyweight fitness.
For absolute beginners, it is best to perform this workout only twice a week.
Add one day a week until you reach five or more days, and ensure your body gets used to the workout to avoid injury.
This 12 3 30 treadmill workout has no scientific basis. Repeating the same movement for a long time will help you lose calories and get in shape has never been scientifically proven.
However, if getting in shape or losing more fat is the primary concern, this treadmill workout might be the perfect way to accomplish these objectives.
In a recent study posted by Milwaukee VA Hospital comparing workouts and fitness, users who felt that they had exercised equally strenuously on bikes and treadmills spent 25% more calories on the treadmill.
So, which is better — go faster vs. longer?
There are no over-arching replies to this one — it mostly depends on age, body size, and how much time and energy you have to devote to this workout plan.
If you prefer a daily outing, low and slow is best for you, but if you’d instead limit your time running and still reap the weight loss benefits, speedy runs might be your best option.
Either way, the best idea is to switch things up regularly and understand what best fits your lifestyle.
Heredity plays a vital role in determining weight. But it is not the only factor. Environment, lifestyle, and healthy choices still significantly impact weight.
It is no secret that genes determine eye color, teeth, height, talent, and even individual mood.
However, we curiously underestimate the influence of genetics when it comes to fat loss.
For most people, weight gain is a personal shortcoming, a punishment for lack of willpower, overeating, and laziness to work out and burn calories.
Fortunately, science has revealed the many ways in which genes affect our weight gain.
Thus choosing and deciding on the proper weight loss method for your lifestyle also involves your genetic makeup.
One study has shown that genetic influences on body mass index are reduced to varying degrees by the type of exercise one does.
The effects of 12 3 30 workouts are particularly pronounced in those who tend to be obese.
Do you want to transform your body shape and get a great cardio workout?
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HealthCodes DNA provides users with practical advice and personalized exercise plans based on their unique genetic makeup.
Click here for an accurate analysis of your genetic code, access our expert best advice, and transform your body with specialized treadmill workouts based on your specific DNA.
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