Why You Should Try The 12-3-30 Workout

It Might Be TikTok, But There Are Real Benefits

It can be tempting to quickly jump on TikTok trends, but when it comes to health and fitness, it’s advisable to do some research before giving anything a go. Happily, the 12-3-30 treadmill workout has been given the green light by the pros. Do it correctly and the evidence suggests there are real benefits. “The 12-3-30 is a treadmill workout that involves walking on a 12% incline at 3mph for 30 minutes,” explains GP and PT Folusha Oluwajana. “It’s a simple workout with a memorable hashtag (#12330challenge), making it an easy go-to when you’re in the gym and you don’t know what to do. The steep workout provides a steady type of cardio and the incline is quite high, so you’ll likely be working at a moderate intensity. Your heart and breathing rate will be increased, so expect to get sweaty. It works the cardiorespiratory system (your heart and lungs) as they work hard to supply your muscles with oxygen, so it’s great for improving your heart health. You’ll also burn lots of calories to generate energy to supply to your muscles to keep you going, which will help with fat loss.” 

If you find yourself becoming out of breath while walking up a hill, this workout could also help improve your overall fitness levels, suggests celebrity PT and barre specialist Aimee Victoria Long. “The higher the intensity of the workout, the more calories you will burn. This is where the incline comes into play – you’ll naturally burn more walking uphill than you will on flat ground or even running at a slow pace.” Great for building stamina, it can also help to strengthen bones and muscles, adds PT Ruth Stone. “Although it’s classed as a low-impact workout, don’t underestimate the power of incline walking which is great for building lower body strength and improving stamina.”

Incline Walking Is Great For Your Legs

If you want to tone your legs and build more strength in the lower body, the 12-3-30 workout can help. “Incline walking is great for your leg muscles, helping to develop muscular endurance and strength, particularly in your glutes, hamstrings and calves,” explains Folusha. “The steep incline means more muscle activation in these areas, so over time, you can see real results. If you’re a beginner, start with one to two sessions a week and increase the number of sessions depending on your preference. For best results, I recommend working it into a weekly routine which could consist of other types of workouts such as HIIT and resistance training.” If you’re new to incline walking, your legs will feel the burn, explains Aimee: “This is a workout for the legs as it works many of the lower body muscles. If you’re using this technique as your main source of cardio, 30 minutes per day will help you achieve your fitness goals if you’re aiming to lose weight.”

Low-Impact Exercise Gets Results

One of the main benefits of low-impact workouts is that they don’t raise your cortisol levels like high-impact exercises. When your body is stressed – either emotionally or physically – it clings onto fat, particularly around the midsection. Higher cortisol levels also drive up insulin production, which can trigger sugar and caffeine cravings, creating a vicious cycle. Plus, additional cortisol in the body can attack muscle mass, wreaking havoc with your metabolism. Lower-impact exercise keeps cortisol levels in check. Studies show it can also improve body composition, protect your joints and help with recovery. Low-impact cardio is a great way to burn fat,” says Catie Miller, founder of Oona Series. “Deep focus on technique, breathing and engaging muscles correctly can increase your own resistance and make these workouts just as challenging and effective as their higher-intensity counterparts.”

Get Your Technique Right

Walking uphill at pace might sound easy, but there are a few things to keep in mind to maximise your workout. “Make sure you’re stood up tall and you aren’t leaning too far forward,” explains Aimee. “Keep your core engaged and simply walk as you would if you were walking along the street.” Try not to hold onto the machine, explains Folusha – “Pump your arms by your side for extra momentum and walk towards the top of the treadmill. You also need to think about your posture. Keep your head and chest up, and your shoulders back for greater balance.” It’s also important to warm up properly. Ruth confirms: “Make sure you’ve warmed up and stretched out your lower body and back to limit the likelihood of injury. I’d recommend a treadmill warm up and cool down on a flat incline to realign the body and work the leg muscles differently. Leg stretches after the workout are also key, and you might even want to try a leg strengthening session (like weights) before your next 12-3-30 to keep injury at bay and improve performance.”

Don’t Underestimate The Workout  

 “Although simple, this is not necessarily an easy workout,” explains Folusha. “Depending on your fitness level and experience, it may be very difficult. If you have a problem with your joints such as your knees or hips, walking at a steep incline may not be recommended as it may exacerbate the problem. While it’s a form of low-impact cardio, you need a decent level of fitness if you’re trying it out for the first time.” The 12-3-30 can burn as many calories as 30 minutes on an exercise bike or rowing machine, suggests Aimee: “It’s completely dependent on the individual but on average, you could burn between 250-350 calories in a 30-minute window. Of course, this will fluctuate from person to person, but that’s a decent amount for half an hour. Another plus is that it’s really accessible, so anyone can try it. If you suffer from lower body joint issues, walking puts very little stress onto your joints. If you’re worried you aren’t fit enough, you can start with a lower incline – or no incline at all – then gradually build up.”

That Said, It Won't Suit Everyone

The repetitive nature of the workout (it’s recommended to aim to do it 3-5 times a week) means you might get bored if you’re doing it every day, says Aimee. “The 12-3-30 doesn’t come with many downsides, other than the fact that walking on the treadmill isn’t exactly exhilarating. Some people love it while others crave more variety. Three times a week is a good balance. That way, you can mix it alongside running, weightlifting and other forms of exercise like barre and Pilates. It’s also worth noting that it won’t accelerate your fitness levels as quickly as running, cycling or rowing. However, if you want to try something new and work up towards those things, it’s a good starting point.”

For more information visit FitDocFolu.com & follow her @FitDocFolu for personal training sessions and programmes. Visit AimeeVictoriaLong.co.uk & follow @AimeeVictoriaLong (virtual sessions costs £85 and in-person sessions £150). Head to OonaSeries.com & follow @CatieMiller (programmes start from £15). You can find Ruth Stone at SweatBand.com. 

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.