A few months ago, my TikTok feed was flooded with sweaty selfies, treadmill screens, and hashtags like 12330challenge. From those who decided to go to the gym for the first time to fitness influencers, who were all over the place about the “12-3-30 workout” for weight loss. As someone who loathes running but loves exercise that only causes low sweat, I was interested. Could walking on a treadmill like this really help you shed pounds of weight?
So, I decided to put it to the test myself. For 21 days, which is the generally accepted number of days to acquire a habit, I followed the 12-3-30 routine almost religiously. In this post, I will break down my outcome, whether it actually works, and the science behind why this simple workout has gone viral. Actually, I was surprised by the result!
What Is the 12-3-30 Workout All About? And Why Is Everyone Obsessed With It?
Let us start with the basics. The 12-3-30 workout is straightforward:
– 12% incline: You will set your treadmill to a steep hill that looks like a hill setting.
– 3 mph speed: A brisk walking pace (no running!).
– 30 minutes: The 30 minutes duration is for the duration of the workout.
This popular scheme was created by fitness influencer Lauren Giraldo and it blew up on social media because it is very simple to do. It does not require any fancy equipment to spend your money on and no need for any complicated moves; it only requires you and a treadmill. This is the reason why you must be purposeful when you choose this method.
Many people fall in love with this method due to the low impact it has on their bodies. It gives you the liberty to say goodbye to knee pain by being easy on your joints. Moreover, it is time efficient. You can schedule 30 minutes if you are someone who is usually busy. Take it from me: if you can walk you can do this.
But considering the fact that it is simple, does that equal being effective? Come with me to know more.
The Deep Science Behind Weight Loss and the 12-3-30 Method
The basics of weight loss boil down to you burning out more calories than you eat. Cardio helps create that calorie deficit, but not all cardio is created equal.
Incline walking vs. running:
Over time, it has been proven that running burns more calories in your body per minute, but most people who are just starting out cannot sustain a 30 minutes run so performing incline walking keeps your heart rate in a burning zone where fats can burn out. (about 60-70% of max heart rate). This helps torch fat over time.
A 154-pound person burns roughly 210-240 calories during 30 minutes of incline walking (12%, 3 mph) versus 295-360 calories that will be burned while running at 5 mph. But here is the thing that you need to understand: Being consistent matters more than the intensity. If you dread running but you enjoy walking, you will stick with it longer and that is where real results happen.
- Why the 12% incline?
The steeper inclines make sure that your glutes, your hamstrings, and also your calves are engaged more than flat walking. It also boosts your heart rate without needing to sprint, making it ideal for steady state cardio.
My 21-Day 12-3-30 Experiment: The Good, The Bad, and The Sweaty
I committed to doing the 12-3-30 workout 5 days a week for 3 weeks. Here’s how it went:
Week 1: “Why Am I So Out of Shape?!”
– Day 1: I started the exercise with full force and eagerness but the enthusiasm lasted only for 5-7 minutes. After the whole exercise for the day, I was surprised to find out that I crossed 15 minutes with 35 seconds. My legs felt like jelly, and I was huffing like I’d run a marathon.
– Day 3: Two days after, one serious soreness kicked in (hello, neglected glutes!). I added a 5-minute warmup to ease into the incline.
– Day 7: At the end of the 5 days, I finally hit 30 minutes without stopping! For once I felt like a winner, but the disappointing thing was that the scale had not really budged.
Week 2: “Okay, I’m Getting the Hang of This”
In my second week, I have gained a higher energy level. The exercise now seems more pleasurable than burdensome, but by that time I stopped dreading the workouts! After some time, I noticed a better posture, all thanks to engaging my core on the incline. At the end of the week, I was at first sceptical about using the scale, but I did it all the same. And Oops!! 1 pound down; this is small but yet motivating.
Week 3: “Wait, Is This Actually Working?”
With consistency for the past 2 weeks, I can now walk faster at the same incline. I have built more endurance and stamina to last longer in it. Checking out the result, I noticed another 1.5 pounds gone, which totals up to 2.5 lbs, and that is 1 inch off my waist. I felt stronger, healthier and even happier. I could literally feel less winded during my daily activities. Sometimes I do think chasing my dog counts as cardio, right?
So, to bring it all home, does the 12-3-30 workout really work for weight loss? Well, based on my experiment and research, yes, but with caveats.
The Pros of the 12-3-30 Workout:
– Sustainable: It is easy to stick with for a very long time; you would see great improvement on a long term basis.
– Builds endurance: If you are just starting out, the exercise is great for you. Cardio newbies will find it more interesting.
– Low injury risk: Unlike other weight loss exercises, this incurs low to no injury; it is gentle on your joints.
The Cons of the 12-3-30 Workout:
– Repetitive: I almost quit in Week 2 out of boredom; it requires repetition of the same thing over and over again.
– Not a magic fix: The exercise is great and efficient, but sadly, you still need a calorie deficit. During the exercise, I tracked my food loosely and cut back on eating late at night.
– Limited muscle building: There is a need to pair it with strength training for toned results.
My conclusion on the 12-3-30 workout is that it is very effective for weight loss, undoubtedly a solid tool for fat loss, especially if you are starting from zero. But don’t have the belief or mentality that you would have six-pack abs from just walking, you would definitely need more than that. Combine it with strength workouts and mind how you eat.
Tips to get better results out of 12-3-30 workout
These are the methods that worked for me, that I wish I had known sooner
– Add resistance training 3x/week: When you add bodyweight squats and lunges to build muscle, it will boost up your metabolism!
– Prioritise protein: In your eating, aim and plan for 20-30g per meal to stay full and preserve muscle.
– Hydrate!: Take water regularly. Dehydration can mask fat loss on the scale.
– Mix it up: On days that you decide not to do the exercise, you can engage in yoga or dance to keep things fun.
Conclusion:
Should You Try the 12-3-30 Workout? If you are really looking for a straightforward and low impact routine to kickstart your fitness journey, I would absolutely recommend this exercise for you. However, it won’t replace a well rounded programme, as it has been proven by Harvard, but it is a fantastic way to build consistency and torch calories without feeling miserable.
What do you think about the exercise? What was your outcome when you tried it out?? Let’s discuss that in the comment section.