People Swear by the ’12-3-30′ Workout to Lose Weight

If you're a fan of using the treadmill for cardio workouts, chances are you've come across the popular "12-3-30" workout. This trending incline walking routine has taken TikTok by storm with millions of views under the #12330workout hashtag. Users are loving the effectiveness of this workout in their weight-loss journeys, with many sharing impressive before and after photos.

Credit goes to TikTok user Lauren Giraldo for introducing the 12-3-30 workout, which has gained massive popularity since she posted a video of the routine in November 2020. With over 658K followers on TikTok, Giraldo's video garnered 2.8M likes, propelling the treadmill trend to new heights.

If you're interested in learning more about the 12-3-30 workout and how it can help with weight loss, let's dive into the details.

What Is the 12-3-30 Workout?

The "mother of 12 (incline) 3 (mph) 30 (minutes)"—as Giraldo refers to herself on TikTok—has made this workout simple and accessible. All you need is a treadmill. Set the incline to 12, the speed to 3, and walk for 30 minutes.

Giraldo recommends doing this routine as frequently as possible each week, with her personal preference being five times a week. Consistency is key to seeing and maintaining results.

The Benefits of the 12-3-30 Workout

We spoke with Tyler Read, a personal trainer and founder of PTPioneer.com, to uncover the benefits of this viral workout.

First and foremost, the 12-3-30 workout is a great calorie burner, making it a valuable addition to any weight-loss plan. "Walking at a 12% incline, at a speed of 3 mph, for 30 minutes can lead to a significant caloric burn," says Read.

In addition, the incline aspect of this workout engages multiple muscle groups, including the legs, glutes, and core, more intensely than flat walking. This comprehensive muscle engagement can help tone and strengthen your body.

Furthermore, consistent cardiovascular exercise like the 12-3-30 routine can improve heart health, increase lung capacity, and enhance overall endurance.

For optimal results with the 12-3-30 workout for weight loss, Read emphasizes the following:

• Consistency: Aim to perform the 12-3-30 treadmill workout at least three to five times a week.


• Incorporate strength training: Combine this cardio workout with strength training to build lean muscle and boost your metabolism.


• Focus on nutrition: Maintain a healthy, balanced diet with proper portion control to support your weight-loss goals.


• Listen to your body: Start at a comfortable level and gradually increase the intensity of the workout as you build endurance.

The Hype Behind This Incline Treadmill Workout Is Real

Many TikTok users have shared their success stories with the 12-3-30 workout, praising its effectiveness and convenience. Whether it's toning the stomach, slimming down, or boosting overall fitness, the results speak for themselves.

If you're looking to maximize your treadmill workout, consider letting go of the handrails for increased calorie burn and core engagement, as suggested by fitness enthusiasts on TikTok.

Alexa Mellardo