TIPS FOR THE 12 3 30 WORKOUT
Young muscular build man is making an effort while exercising on exercise equipment at outdoor gym.

TIPS FOR THE 12 3 30 WORKOUT

What is the 12 3 30 workout?        

This exercise entails working out or treadmill walking on a 12% incline for 30 minutes while maintaining an average speed of 3mph.

Why has it gone viral on TikTok?

The 12 3 30 workouts first went viral after being posted by social media influencer Lauren Giraldo. The workout went viral mainly due to its efficiency in weight reduction and can be done at a location of one’s choice.

What are the pros and benefits?

Expect an increase in stamina, reduction in belly fat or total body fat, improved heart health, and overall body fitness from this exercise.

What muscles does it work?

It majorly involves the core, arm, and leg muscles.

What are the benefits of incline walking

Boosts bones strength, lowers muscle pain, and improves body stamina.

And the cons?

The intensity of the exercise can trigger muscle soreness and shin splints, especially to beginners.

Is it for everyone? Do you need a good level of fitness first?

The exercise is highly intense hence might not be suitable for older adults but can be done individually, no matter their fitness level.

How many calories can you burn?

Approximately one can burn up to 280 calories in a single 12 3 30 workout.

Can you recreate it without a treadmill?

Yes, you can try the 12 3 30 without a treadmill, but you must engage in body movements that involve the legs and arms while increasing the heart rate.

How should you prepare for it? Any warm-up tips?

I recommend taking a short brisk walk for around 5 minutes as a warm-up activity.

Realistically, how many times a week can you do this?

For effective results without straining your body, I recommend you engage in these exercises 3 to 4 times a week.

Can you do this alone, or should you incorporate other workouts into your routine?

I advise you to incorporate HIIT, cardio exercise, and interval training with the 12 3 30 workouts to promote uniform muscle and bone strength or development.

Ieva Kubiliute
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Ieva Kubiliute is a psychologist and a sex and relationships advisor and a freelance writer. She's also a consultant to several health and wellness brands. While Ieva specialises in covering wellness topics ranging from fitness and nutrition, to mental wellbeing, sex and relationships and health conditions, she has written across a diverse range of lifestyle topics, including beauty and travel. Career highlights so far include: luxury spa-hopping in Spain and joining an £18k-a-year London gym. Someone’s got to do it! When she’s not typing away at her desk—or interviewing experts and case studies, Ieva winds down with yoga, a good movie and great skincare (affordable of course, there’s little she doesn’t know about budget beauty). Things that bring her endless joy: digital detoxes, oat milk lattes and long country walks (and sometimes jogs).

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