Trainer Reacts to the Viral 12-3-30 TikTok Workout

Personal Trainer Saralyn reacts to the 12-3-30 workout trend. The viral “12-3-30” workout involves setting a treadmill to 12 percent incline at 3 miles per hour and walking on it for 30 minutes.
Experts say that the workout provides good exercise, but it doesn’t offer unique benefits versus other cardio routines.
Those who haven’t been working out should build up to the workout.
Cardiovascular exercise is associated with better long-term health outcomes.
Walking or running is excellent for cardio health, but resistance training is also recommended in order to get a complete workout.

Lauren Giraldo, a social media personality, first shared her “12-3-30” workout on YouTube in late 2019, and then again on TikTok last November.

The workout is elegant in its simplicity, getting its name from its core concept: set a treadmill to an incline of 12 at a speed of 3 miles per hour, and then walk for 30 minutes.

Giraldo explained in her videos that the workout is a “game changer” for her, saying that it’s a way to stay fit at home for those who aren’t motivated to go to the gym.

Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.

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[Kensingtonhawk]

I did this for 2 months and lost 11kg with healthy diet :D

My endurance has gone up so much that now i can do 6kpm twice a day at 5 incline and 12-3-75 in a single set.

[CozyJJ]

I recommend everyone to start at 10.5 incline and 2.8 speed. It still challenging but much more beginner friendly.

[ekaterinayasukevich]

I’m getting degree in Radiology and while doing 12-3-30 I’m listening lectures lol😂

[drmarctagon]

I wish people would stop saying that muscle weighs more than fat. It doesn't, it's DENSER than fat. 5 pounds of fat and 5 pounds of muscle weight the SAME THING.

[jeanavery]

I recommend habit pairing. For me, I only watch the You Tube influencers I’m subscribed to when I’m on my treadmill. It helps me to stay consistent, and it passes the time when you have something you are excited to watch!!!!

[Mia-ykis]

high intensity cardio has always just made me stressed out and i’ve always loved hiking in summer, so this looks like a great winter workout for when i can’t go out in the cold to keep myself in shape!
i’ve always had a history of being out of shape in winter/spring compared to summer/fall so this might help bridge that gap

[lafee]

This is perfect for me during summer time. I love going outside for a walk but it’s too dangerous to go out in 110+ degree weather and walk for an hour. I also think it’s interesting to see the difference in mindset between the two youtubers you reviewed. Something that works for me is to play with the incline, speed, and duration so I don’t get bored. It’s important for us to modify things to fit our lifestyle and personalities!

[StellaShadowmoon]

I’ve been doing 1 hour of inclined treadmill walking. Going from being bed ridden depressed and eating bad food to 1 hour of treadmill incline a day, and very limited bad foods, avoiding added sugar helps get rid of bellies!
Yes it is hard, yes it hurts, yes it gets kinda boring. But I feel like 30 mins is not enough and I’m not going to go every day for ONLY 30 mins for small results.
My body reacts very well to exercise luckily so I see results quickly. It’s worth it to push through boredom and pain and not make excuses and get the results I want, sooner.

I usually push as hard as I can. Sometimes that can mean a 15 incline for 15 mins and then bumping it down to 11-12 for 10 mins, and then back up. But my speed only goes up to 2.8 mph at the highest because otherwise I can’t last the whole hour.
I’m building myself up by pushing hard and I’m sure I’ll speed up once I get used to it.

[yehleenphotography]

This workout is amazing. I always do this after my strength training workout.

[KM-nqhz]

I did 10-3-45 for 30 days and I lost 11 lbs.

[Gromobran]

Beginer friendly at 12 incline??? You must be joking, right?

[Slothisticated]

I hate running and walking on the treadmill, i just get bored so quick. Now my gym has WiFi (it’s super new) I can just watch my favourite shows while working out, no more bored!
Also, I can’t really go out to hike uphill, I live in the Netherlands and we literally are the flattest country on earth

[oOMusicbabii]

I started thia week changing what i was eating and started this as well. Currently at 5-45-2.8 today i went to 5.5 and for an hour. I watch a movie and the time flies by. Cant wait to see where i am in a month

[leahbrigeman]

I really don't like walking outside so 12 3 30 is my favorite. I do a different body workout after for abour 20 minutes. I do 12 3 30 almost every day and weights are optional some days. I like doing the same thing and trying new things at the gym often makes me not want go. Just wanted to put this out here so everyone knows how different people need different things 💕 ( I wish i could be a hiker girlie but it's just not for me lol)

[cat_loves_curry]

1 pound of cotton is equal to one pound of iron! It’s a pound and it’s a measure.. whereas the density is different for both!😅

[javes]

I’m so happy I watched this before starting. Going to do try this workout modified because I’m sedentary right now and was thinking about adding in the 39 min circuit at planet fitness once I get use to the cardio

[nostalgisity]

How about alternating this with a strength workout over 5 days a week, would that be too much?

[sillylilkoala]

If you're trying to burn fat, it's best to avoid anything too sugary or carb heavy. "When the insulin level rises, it puts the brakes on burning fat for fuel and encourages storage of incoming food, mostly as fat. That's why as long as the diet is high in carbohydrates, the body never has a chance to burn its own fat, making weight loss difficult."

[OhiChicken]

I'm glad it was mentioned that it's beginner friendly because I wanted to try, but I know that due to injuries, I'm like below beginner and was going to half everything and use it as a warm up before strength training but I might just go for the full 12.3.30 but be understanding regarding the 30 if I'm getting pain signals that are too bad to ignore.

[bigglesharrumpher]

I was walking up steep hills an hour a day, then doing weight training. I didn't lose weight until I stopped drinking alcohol and switched to mainly protein (fish, chicken) and non-starchy vegetables in smaller portions than I am used to - 2 meals a day within 6 hours. Worked a treat. Lost 10 kg in 3 months. Had one cheat meal a week. I think do exercise to make you feel good and keep you body in good internal shape, but diet will always be 90% of the weight loss.