Finding a workout that is both effective in burning calories and enjoyable enough to be done consistently can be difficult. TikTokers’ 12-3-30 treadmill workout may be the solution. Personal trainers love it.

Lauren Giraldo introduced 12-3-30 in 2019 and the trend continues to gain attention, especially after she uploaded a video highlighting its benefits in 2020. The hashtag #12330 has been viewed over 98.9M times on TikTok since then.

Is the 12-3-23-03 workout worth it? And is it really effective? This is what you need to know, and how to adapt the approach to suit your fitness level.

What is the 12-3-30 Workout?

These settings can be applied to your treadmill:

• Inline 12 Percent
• Speed 3 Miles per Hour
• Time 30 Minutes

That’s all!

Giraldo attributes her 30-pound weight loss, to the 12-3-30 program. She says that she has been able to lose weight for the past two years by doing the 12-3-30 exercise five times per week.

Her 2020 video inspired many to take part in the #12330challenge (36.7 million views), which requires gym-goers five times per week to complete this exercise.

What personal trainers have to say about the 12-3-30 Workout

The 12-3-30 exercise is dynamic, according to Heather Hart. She is a Road Runners Club of America certified running coach and American College of Sports Medicine (ACSM-certified exercise physiologist). This workout can be adapted to include an incline component, which will increase the intensity and maintain low impact.

This also puts a strain on multiple parts of the body. Hart says that walking on an inclined surface targets your posterior chain muscles (glutes, low back, and calves) more than walking on a flat surface.

Don’t let the fact that it is a walking exercise fool you. It’s going to be intense for most people, according to Jordan D. Metzl MD, a New York City-based sports medicine physician at Hospital for Special Surgery. This is a high-intensity, moderate-to-high-paced workout that can be done on a brisk walk.

Hart states that the 12-3-30 exercise is safe for all levels of fitness, provided they do not experience pain or have any medical restrictions. However, Dr. Metzl warns that beginners might find it difficult to maintain the pace for the entire 30 minutes due to the steep incline. Hart suggests that you start with a lower incline (8 percent), speed (2 miles per hour), and time (20 minutes).

She suggests that you gradually increase your comfort level to reach the 12-3-30 formula. There is no magic formula behind 12-3-30.

Metzl says that the best way to make this exercise worthwhile is to do it consistently. Metzl says that the best type of workout is one that people can do regularly. “Practicing a workout day after day, every month and every year is the holy grail.”

The U.S. The U.S. Department of Health and Human Services recommends that Americans do 150-300 minutes of moderate-intensity cardio each week, and 75 to 150 minutes of intense intensity activity every other week. Metzl states that depending on your fitness level and whether you are doing a moderate- or high-intensity workout, the 12-3-30 treadmill program can be done 3 to 5 times per session.

Who should try (and who should avoid) the 12-3-30 Workout

Hart and Metzl agree that the 12-3-30 exercise provides the cardiovascular exercise you need to maintain your general health. Metzl states that it is low-impact (if your joints are affected, you will need to pay attention) and can be customized for any fitness level, making it a great workout for everyone. If the 12-3-30 method is too hard for you, adjust it to suit your needs. It is possible to injure yourself by going out too fast or too long.

Hart advises against doing the exercise if you experience joint pain while walking up an incline.

If you have any injuries or health issues that could limit your ability to exercise safely, make sure you consult your doctor about the best workout for you.

This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of group fitness in Tampa, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals!