A new exercise trend is gaining popularity, especially among TikTok users. If you’ve seen the hashtag #12330 appear on the video platform and wondered what it means, it refers to a new cardio routine that involves running on a treadmill for 30 minutes with specific incline and speed settings.
With over 140 million views, the 12-3-30 workout, started by lifestyle influencer Lauren Giraldo, has officially gone viral. Giraldo started this simple walking routine to help her train in a gym. Although this routine doesn’t involve running, it still burns some serious calories.
This is how you do the 12-3-30 workout:
– Get on a treadmill.
– Set the incline to 12.
– Walk at a pace of 3 miles per hour for 30 minutes.
Giraldo told NBC’s “Today” that she’s not a runner and that running on a treadmill didn’t work for her, which led her to create the trendy 12-3-30 workout.
“I started playing around with the settings, and at the time my gym treadmill had a maximum incline of 12,” she told “Today.” “The 3 miles per hour felt good, like walking, and my grandmother always told me that 30 minutes of exercise a day was all you needed. This is how the combination was born. Now I look forward to doing it every morning.”
She told “Today” that she does the workout about five times a week — and that it has helped her lose 30 pounds so far.
Giraldo posted a TikTok video in April 2021 with before-and-after photos of other women who lost weight with her workout routine. Users keep posting amazing results, showing their weightless and toned core and thighs, on the social media platform.
Why the 12-3-30 workout is effective
Fitness experts say the 12-3-30 workout works so well for some people because it combines strength and cardiovascular training.”
If we have to climb a hill, the workout gets more intense — which increases heart rate, breathing rate, and possibly calorie burn,” personal trainer and wellness specialist Julie Floyd-Jones told Eating Well, explaining why the workout is effective. improve cardiovascular health and cardiovascular endurance and strength Because of the incline, you should also improve strength in your lower body.
This low-impact routine is designed to be good for people prone to injury or joint pain. And the benefits of walking are many, such as uplifting mood, contributing to weight loss and increased energy.
Potential problems with the 12-3-30 training
While the 12-3-30 workout has achieved cult status with followers, it’s not the perfect workout for everyone. Experts have noted that walking for 30 minutes on a steep incline can put pressure on your lower back. If your posture isn’t right or you have weak core muscles, this routine can lead to lower back problems.
It is recommended to start slowly by doing the workout once or twice a week in the beginning. Those with joint problems will want to start with a less drastic incline and work their way up. If you already suffer from knee or lower back problems or are just starting to exercise, this workout can still be a good fit if you start it right.
Dr. Dennis Cardone, an osteopathic sports medicine specialist and chief of primary care sports medicine at NYU Langone Health, suggested starting on a flat surface.
“This workout starts with a 12-degree incline, so I’d say 4-degree intervals. So gradually increase it over a three-week period to get to that 12 degrees,” he told “Today.”
At the end of the day, whichever way you train, it’s important to find something you enjoy doing that is safe. The last thing you want is to go too fast and burn yourself out or cause an injury.