A Closer Look at the Fitness Trend That’s Captivated Millions

The 12-3-30 workout has taken the internet by storm, with millions of people worldwide incorporating it into their fitness routines. But is this treadmill protocol really all it’s cracked up to be? We spoke to fitness experts to separate hype from reality and explore whether this trend is worth your time and effort.

The 12-3-30 workout was popularized by lifestyle influencer Lauren Giraldo, who credits her 30-pound weight loss to doing the workout five times a week. The protocol involves walking on a treadmill set to an incline of 12.0, at a speed of 3.0 miles per hour, for 30 minutes. This unique combination of speed and incline is designed to challenge the user’s cardiovascular system and burn calories efficiently.

But is it effective? The answer depends largely on your fitness goals. For those looking to get off the couch and get some steps in, the 12-3-30 workout might be just the thing to get you started. “The secret is just in front of you,” says Bobby Maximus, former UFC fighter and fitness personality. “Put the treadmill on an incline and just walk.” Maximus notes that walking, particularly at an incline, will ramp up your heart rate to burn off calories, depending on your fitness level.

However, if you’re looking to build muscle mass and strength, a treadmill alone won’t get you there. You’ll need to add in resistance training to accomplish those goals. “You can feature cardio like 12-3-30 into your routine to help with heart health and recovery,” says Eric Sung, C.S.C.S. “But you won’t build strength if you’re spending most of your time in the cardio section of the gym.”

Sung explains that the 12-3-30 workout is primarily a cardiovascular exercise, designed to improve heart health and burn calories. While it can be an effective way to get your heart rate up and improve cardiovascular fitness, it won’t provide the same level of muscle growth and strength as resistance training.

Despite its limitations, the 12-3-30 workout does offer some undeniable health benefits. Any form of cardio can be good for your heart, and incorporating cardio into your routine betters “heart health, lower risks of heart disease, and helps aid with fat loss,” Sung says. The workout is also low-impact, meaning it’s easier on your joints compared to running or jumping.

One of the biggest advantages of the 12-3-30 workout is its accessibility. “The thing that I like about this is everyone can do it,” says Maximus. “It’s completely 100 percent inclusive. Fitness should be for everybody.” The workout can be tailored to change up intensity, making it suitable for people of all fitness levels.

For beginners, the 12-3-30 workout can be a great way to ease into a fitness routine. By starting with a low-intensity workout and gradually increasing the difficulty, users can build up their endurance and confidence.

But what about for those who are more advanced? “If you’re looking to take your fitness to the next level, you’ll need to mix it up,” says Percell Duggar, Nike Run coach and fitness trainer. “Consistently repeating high-effort cardio sessions can limit the frequency of training, and increase your likelihood of injury.”

Duggar recommends incorporating a variety of cardio exercises into your routine, including high-intensity interval training (HIIT), steady-state cardio, and strength training. By mixing it up, users can avoid plateaus and prevent overuse injuries.

In conclusion, the 12-3-30 workout is a great way to get moving and improve heart health, but it’s not a one-size-fits-all solution. If you’re looking to build muscle mass or strength, you’ll need to incorporate resistance training into your routine. Ultimately, the 12-3-30 workout can be a useful tool in your fitness arsenal, but it’s up to you to tailor it to your individual needs and goals.

Tips for Getting the Most Out of the 12-3-30 Workout

• Start slow: Begin with a low-intensity workout and gradually increase the difficulty as you build up your endurance.
• Mix it up: Incorporate a variety of cardio exercises into your routine, including HIIT, steady-state cardio, and strength training.
• Listen to your body: Pay attention to your body and take rest days as needed.
• Stay consistent: Aim to do the 12-3-30 workout 2-3 times per week, and mix it up with other cardio exercises.
• Incorporate strength training: Add resistance training to your routine to build muscle mass and strength.

By following these tips and tailoring the 12-3-30 workout to your individual needs and goals, you can get the most out of this popular fitness trend and achieve your desired results.