I first found the 12-3-30 workout the way most of us find anything these days: scrolling on TikTok at 10 p.m. The girl in the video had her Stanley cup, matching set, slicked-back hair—I usually disregard wellness trends (and recommend disregarding wellness trends to others), especially when they come from uncertified strangers on the internet. But a workout that only required a treadmill, 30 minutes, and promised insane benefits? It’s kind of genius.
The workout was doable and attainable (walking for 30 minutes) but reaped both strength and cardiovascular benefits, meaning it was an amazing option for the girls with limited time or motivation or who were just starting their fitness journey—but it was still challenging enough to be a good workout for even the most advanced fitness queens. So after trying it myself, doing my research, asking the experts, and incorporating it into my routine, I can confidently say: If hot girl walks had a big sister, it’d be the 12-3-30 workout. The 12-3-30 has gone viral for good reason—let’s get into why this treadmill workout became the new face of fitness.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
SAMANTHA CUBBINS
With over 20 years of experience in the fitness and sport industries, Samantha Cubbins brings elite-level coaching expertise to her role as a personal trainer and lifting club manager at Gymshark. She has coached clients across all fitness levels, specializing in biomechanics, performance management, injury recovery, and pre/postnatal training.
What is the 12-3-30 workout?
While the combination of numbers might seem intimidating, the name is all you need to know to do the workout: Set the treadmill to an incline of 12 and a speed of 3 miles per hour, and then walk for 30 minutes. Yep, that’s it. So, why this combo, and where did it come from? Social media influencer Lauren Giraldo first shared the routine on YouTube in 2019, but it went viral when she posted it on TikTok a year later. “I’m not a runner, and running on the treadmill was not working for me,” Giraldo told The TODAY show. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The 3 miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”
Is it worth the hype?
While Giraldo thanks the routine for her 30-pound weight loss, many other people love it for a variety of benefits and results (just Google the workout, and you’ll see pages of TikToks, YouTube videos, and blog posts alike singing its praises). So, what’s the deal? Since the workout centers on walking, you can already count it as a great low-impact option for keeping you healthy. According to Mayo Clinic, daily walking may help your general physical health because it can improve cardiovascular fitness, assist in maintaining a healthy weight, and strengthen your bones, muscles, and endurance. Samantha Cubbins, a strength and conditioning coach and lifting club manager at Gymshark, sums it up: “The 12-3-30 walking treadmill workout is considered a low-impact workout as you have one foot on the ground at all times, which minimizes stress on your joints while still enabling you to work up a sweat. The 12% incline acts as a virtual hill, raising your heart rate and helping you burn more calories, all the while strengthening your lower body muscles.” Regular walking has numerous mental health benefits as well, from improved energy to stress relief.
So if you’re wondering if walking is enough to get in a good workout, the answer is undoubtedly yes (no incline or treadmill required). The 12-3-30 workout takes your daily walk up a notch by adding an intense amount of incline for added benefits (think of it like walking up a very steep hill for 30 minutes straight). Since there’s more gravity resistance, your muscles (particularly glutes and hamstrings) are working harder than when you’re on a flat surface. However, the most notable difference is that your heart works harder when walking on an incline, so the low-impact workout fits in cardio without the high intensity or strain that often comes with running.
The verdict:
Undoubtedly, the 12-3-30 routine is a great workout that many people love and feel great doing. What I love most about it is that it’s not about the “no pain, no gain” mentality that plagued the fitness world for years. It’s doable and quick, and you can do it while catching up on Real Housewives. In other words: It’s sustainable movement that doesn’t burn you out.
When you don’t feel like exercising, it’s easy to talk yourself into a 30-minute walk over an intense run, but the incline ensures that you’re fitting in a good burn and some cardio for those who are looking for a challenge. It’s a lower-impact, less intimidating, and friendlier version of those workouts that seem scary or challenging to most of us. In other words, #fitspo is no longer for the girls who spend two hours a day exercising, love to run for miles, or know exactly what to do at the gym. The 12-3-30 routine is really just proof that anyone can break a sweat and feel their best, even if all they have is 30 minutes and a TikTok account.
Interested in trying for yourself?
What I personally loved about trying the 12-3-30 routine is that it is incredibly straightforward. You don’t need an app, fancy equipment, or to keep track of time (like interval training). So to try it for yourself, you know what to do: Hop on that treadmill, crank up your favorite playlist (or Netflix show), set the incline to 12, and get walking for 30 minutes. However, there are some things to keep in mind before trying. Just like any new workout or wellness routine, it’s important to check with your doctor or trainer. Incline at level 12 is no joke, and you could strain your lower back, hamstrings, or calves if you don’t have proper form or don’t warm up your body properly ahead of time.
Don’t dive immediately into 12-3-30. Instead, try an incline at a four to seven range, go at a slower pace if needed, and see how long you can comfortably walk. From there, gradually build up the incline, speed, and time until you reach 12-3-30 without strain. “The beauty of this workout is its accessibility, and that you can adapt the formula to suit your fitness level,” Cubbins said. If you can walk at 12 incline for 30 minutes with proper form and feel the good burn (muscle burn, working the cardiovascular system, etc.) without the bad (joints hurting or negative muscle strain), it can be a great practice to add to your workout routine.
Don’t have access to a treadmill? Cubbins said you can easily replicate the workout outside by walking at a steady pace for 30 minutes, preferably up a steep hill. “The workout can also be replicated on a bike or stairmill, just make sure to maintain a resistance level and pace that is moderately challenging, but doesn’t leave you running out of breath,” she added. If you want to make the 12-3-30 more challenging, Cubbins suggested adjusting it to 14-4-40: a 14 percent incline at 4 mph for 40 minutes. There’s also Hilary Duff’s hack of leveling up the routine: donning a weighted vest (AKA habit stacking strength training and cardio).
The 12-3-30 regimen should not be your only workout routine. Thirty minutes of walking outdoors can also reap a wide range of benefits, like stabilization when walking on uneven terrain or the health benefits that come from getting outside. Plus, you should be working multiple muscle groups and fitting in a variety of workouts to be your healthiest self. Talk to your doctor, try it out for yourself, and add it into your routine if it feels good for you.
Josie Santi, Senior Wellness Editor & Podcast Host
Josie has been an editor and writer for The Everygirl since 2017 and became a certified Holistic Health Coach in 2020. As the Senior Wellness Editor, she oversees, writes, and edits wellness content, as well as reports on wellness trends and interviews the industry’s leading experts. Listen to Josie on The Everygirl Podcast.
Feature graphic images credited to: Livia Kirasic | Dupe, Ula Kaniuch | Dupe, Ariana Nieves | Dupe, Fernanda Costa | Dupe, Jessica | Adobe Stock
