The 12-3-30 workout has taken social media by storm as a simple yet effective treadmill routine for weight loss. But does it actually work? Let’s break it down.
🔹 What Is the 12-3-30 Workout?
This treadmill routine was created by Lauren Giraldo, a social media influencer, and involves:
1️⃣ Incline: 12%
2️⃣ Speed: 3 mph (4.8 km/h)
3️⃣ Duration: 30 minutes
✅ Why It’s Popular:
✔ Easy to follow (great for beginners)
✔ No running required (low impact but still intense)
✔ Burns calories & builds endurance
🔹 Can It Help You Lose Weight?
Yes! Walking on an incline burns more calories than walking on a flat surface, which can contribute to weight loss when paired with a healthy diet.
🔥 Calorie Burn Estimate:
- 150-300 calories per session (varies by weight & fitness level)
- More challenging than regular walking due to the incline
📌 Weight Loss Potential:
✔ If combined with a calorie deficit, you could lose 1-2 lbs per week
✔ Over a month, that could mean 4-8 lbs of fat loss
🔹 Other Benefits of the 12-3-30 Workout
✅ Strengthens Legs & Glutes 🍑 (works calves, quads, hamstrings)
✅ Low-Impact on Joints 🦵 (good for beginners & those with knee pain)
✅ Boosts Heart Health ❤️ (improves endurance & cardiovascular fitness)
✅ Easy to Stay Consistent 📅 (can be done daily without burnout)
🔹 Possible Downsides
❌ Not a Full-Body Workout (doesn’t target upper body)
❌ May Not Be Challenging Enough Over Time (progressive overload needed)
❌ Incline Can Be Tough on Knees (start lower if needed)
🔹 Tips to Maximize Weight Loss
💡 Pair it with Strength Training (for full-body fat loss)
💡 Combine with a Healthy Diet (calorie deficit is key!)
💡 Increase Difficulty Over Time (adjust incline/speed for progression)
💡 Be Consistent (3-5 sessions per week for best results)
🔹 Final Verdict: Is It Worth Trying?
✔ Yes, if you’re looking for a simple, low-impact way to burn calories
✔ Yes, if you enjoy treadmill workouts & want to improve endurance
❌ No, if you need a high-intensity or full-body workout
Would you like a customized treadmill + strength training routine to maximize your results? 😊
