If you've had a fraction of an eye on the world of online fitness, you'll have seen the hyper-popular 12-3-30 workout walk its way across TikTok and various other social media. First brought to the internet's attention in 2019 by US influencer Lauren Giraldo, her easy, seemingly effective workout spread like wildfire – on TikTok, the hashtag #12330 has clocked up more than 374 million views.
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Any fitness trend or tips found on the internet should be approached with a critical eye and a handful of salt. However, 12-3-30 uses some basic fitness foundations and sound physical and mental reasoning as the basis for something seemingly achievable for many of us. As a sofa apologist and gym avoider, is the 12-3-30 workout something that I could – and, more importantly, should – incorporate into my fitness routine? We asked experts from across the industry to help find the answer.
What is the 12-3-30 workout?
Like any good viral trend, the 12-3-30 workout is refreshingly straightforward: jump on the treadmill, set the incline at 12 per cent, speed at 3 mph and walk for 30 minutes. It's a low(ish)-intensity, cardio-focused workout that anyone with access to a treadmill can give a go without feeling too intimidated.
“One thing to bear in mind is that this workout idea was created in the US, where treadmills use miles as their speed metric,” says Lewis Moses, running advisor for compression brand CEP and founder of New Levels Coaching. “If you're doing this workout in the UK, treadmill speed is usually measured in kmph, so you'll need to set your speed to approx 4.8.”
Basically, it's a short, simple exercise routine that takes advantage of the underrated benefits of a good walk.
How good is walking for your health?
Humans were designed to move on two legs, so it stands to reason that going for a walk is good for you – but its benefits might be more substantial than you expect.
“30 minutes of walking a day has been shown to improve cardiovascular fitness, strengthen your bones, reduce excess body fat and boost muscle strength and endurance,” says Helen O'Leary, physiotherapist and clinical director at Complete Pilates. “Walking is often overlooked as a form of exercise but is accessible to most and you can be any fitness level to participate.”
It's not just a physical benefit that you'll feel from a daily walk. “It is a great entry to exercise and will also get you outdoors, which means you get the added mental health benefits of this,” continues O'Leary. For Tim Harris, personal trainer at Goldster, this positive effect on mental health is a prime reason for stepping out of your front door: “It is proven that simply moving and getting outside for a period of time can help reduce anxiety and symptoms related to depression. Walking is a great way to keep your body and mind connected and in sync.”
Bear in mind, however, that you probably won't see a complete fitness transformation from your daily walk. “Low-impact physical activity is good for your health and is much better than just sitting down,” says Moses. “Personally, I would like to see some other activity in a training plan, that is of higher intensity, but walking is always a good starting point especially if you're starting from scratch.”
What are the benefits of the 12-3-30 workout?
On top of the positive effects of walking, it's the incline involved in 12-3-30, with its heightened cardiovascular benefits, that makes it a useful workout option. “Walking on an incline engages the muscles of the lower body, including the calves, thighs, and glutes, while also providing a moderate-intensity cardiovascular workout,” says personal trainer Jacqui Ward. “It can be an effective form of exercise, particularly for those who are new to fitness or have joint issues.”
Jamie Boudreaux, founder of Golfer Geeks, agrees, especially from a sporting perspective. “As a fitness instructor, I've seen my clients get some amazing results from the 12-3-30 workout. It's a solid choice for improving cardio and melting fat because of the incline and how long you do it.
“As a golfer, I like that it's easy on your joints, so there's less chance of getting hurt. However, keep in mind what's effective for one person might not be the best fit for someone else.”
12-3-30's secret weapon is the ease at which you can start the routine, and how this can encourage consistency in your approach to fitness. “It gets you active and moving and it's a very simple workout to follow,” says Moses. “It's also a very safe workout and you're not playing around with too many speeds on the treadmill, so people might find it easier and safer.”
“The 12-3-30 is beneficial for anybody that is new to exercise and hates running,” adds Harris. “You can jump on the treadmill, put the settings in, put your headphones in and off you go. The 12-3-30 could also be customised to suit the individual – for example, you don’t have to walk for 30 minutes, adjust the time to 15 minutes instead.”
Like with any one-stop-shop routine, however, what you do away from the workout counts just as much. “The benefits of this workout are the same as any other,” says Harris. “You may experience weight loss, some muscle density increases over time, some VO2 max increase (how much oxygen an individual can use during specific exercise before fatiguing), some stamina increase and other positive effects too.
“The key, like with all exercise, is what you do off that treadmill. The 12-3-30, in principle, can aid in weight loss, some strength increase in the legs and gluteal muscles. You can’t however, expect to lose weight if your diet and sleep patterns are not also part of your fitness plan.”
Are there risks to the 12-3-30 workout?
You'll be pleased to hear that there are – pretty evidently – very few risks with 12-3-30. As a low-intensity workout, it's designed to be a little lower octane than other routines that feel like they could take you to that grey area between life and death.
The main aspect to be aware of is issues that could arise from walking on an incline, such as stress on particular joints like the ankles and knees. “Those with joint issues or injuries should consult with a doctor before beginning the workout,” says Ward. “Additionally, those who have high blood pressure or heart issues should also consult with a doctor before beginning any new exercise routine.”
While 12-3-30 is seen as low-impact exercise, it is still exercise, so don't be surprised to find yourself huffing and puffing in a short time. “If you are new to the activity you may find the gradient quite steep so want to start at a lower degree incline. This will help you build confidence as the idea is not to hold onto the rails of the treadmill. Once you are comfortable with the incline and how it feels, you can gradually increase it towards 12,” says O'Leary.
Even with fairly innocuous exercise, it pays to be aware of any difficulties you might face and prepare accordingly. “Walking up a gradient continuously can put strain through places such as the lower back, so you have to be really careful not to overdo it,” concludes Moses. “Remember to work on your core and glute muscles, as they will help support the lower back.”
What’s a good 12-3-30 workout regime?
When it comes to a productive fitness plan, think of 12-3-30 as both a jumping-off point and complementary routine for a wider fitness programme. “If this is a good option for you for cardio, then try to do it a couple of times a week," says O'Leary. “Split up the days so they are not consecutive, and in between, try adding a resistance-based workout which will mean you benefit most from exercise. Using it on a Monday and Thursday whilst you do other training Tuesday and Friday can be a nice mix.”
As always, make sure you keep tabs on how your body is coping. “If you want to give the 12-3-30 workout a go, I'd say start with three to four times a week and then add more as you get comfortable,” says Boudreaux. “Always listen to your body and change things up as needed.”
Should you be careful getting fitness tips from viral social media posts?
While the 12-3-30 workout is as risk-free and simple as you could hope for from an exercise trend, the advent of social media fitness communities like #FitTok, where today's new core workout is tomorrow's hernia-causer, can be a tricky place to navigate. “Social media is a cool way to share fitness tips, but be careful when taking advice from viral posts,” advises Boudreaux. “Talk to a professional or do some research to make sure the information you're following is safe and right for you.”
One major drawback of fitness trends is that the generic advice given could very much not be for you. “What works for one person won't necessarily work for you,” warns Moses. There is nothing wrong with trying new fitness tips, but don't just do one thing that works for other people, as you don't know what else they are doing to get health and fitness benefits – you are only seeing one part of the puzzle.”
Even for those who have been out of action with illness or injury, and who might be more clued up on fitness, social media shouldn't be the first port of call. “Get back into movement via a medical professional, rather than social media,” says O'Leary. “This means that you can have a tailored approach which will benefit you the most and consider any limitations or modifications that need to be made. Not all trends are backed by science and doing the same thing all the time is unlikely to benefit you.”
