The 12-3-30 method was invented by... a TikToker. Her grandmother always said that 30 minutes of exercise a day was enough to maintain health and well-being. These words became the motivation to do a specific kind of workout. It involves setting the incline of the treadmill to 12 degrees, followed by a half-hour walk at a speed of 3 miles (about 4.8 km) per hour.
Where did the 12-3-30 method come from?
The 12-3-30 training method was developed by US influencer Lauren Giraldo. In 2019, the then 23-year-old published a YouTube video showcasing this form of physical activity. However, the video did not get much publicity. That all changed at the end of 2020, when Lauren posted the video on TikTok, the platform that was gaining tremendous popularity. At the time, the video was viewed as many as 12 million times, sparking a real boom in the 12-3-30 training.
Lauren Giraldo focused on physical activity on a treadmill, taking into account the aforementioned appropriate angle of incline, speed and training time.
The creator of this method claims that by exercising this way for five days a week, she managed to lose as much as 13 kg and maintain this weight for two years. Where did the idea for this kind of training come from? Lauren never liked running but wanted to do effective cardio workouts. So she set the maximum incline on her treadmill (12-degree angle) and opted for an average walking speed that is friendly to any healthy adult (3 miles per hour).
The 12-3-30 training method – step by step
- Warm-up – start your workout with a brisk 5-minute walk to prepare your body for the activity.
- Change the incline – after the warm-up, set the incline of the treadmill to 12 degrees.
- Speed setting – now set your speed at 3 mph (or about 4.8 km/h).
- Intense walking – do a 30-minute intense walk. Don’t stop. While doing it, you can listen to audiobooks or podcasts.
Remember that the most effective workout will be one without holding onto the treadmill with your hands. At the gym, people walking uphill on the treadmill can often be seen supporting themselves with their arms against the treadmill parts while leaning backwards. This causes their figure to be perpendicular to the treadmill and they don’t actually walk uphill, as both the treadmill and the figure are at the same angle.
- Slow down – at the end do a 5-minute walk with no incline – this will allow you to calm down and relax.
Benefits of the 12-3-30 method
The 12-3-30 treadmill-based training method has numerous health and fitness benefits. Below are some of the key benefits:
- improved cardiovascular health – a proper angle of incline and constant speed during this treadmill workout increase your heart rate and stimulate blood circulation. This, in turn, contributes to reducing the risk of heart disease and other cardiovascular conditions;
- efficient calorie burn – if your training goal is to lose weight, the 12-3-30 method can be a great option. It will help you burn more calories compared to a traditional treadmill workout. This results in faster weight loss and improved body composition;
- strengthening of the lower body muscles – thanks to the maximum incline of the treadmill, various muscle groups in the lower body are engaged, including the gluteal muscles, biceps femoris muscles and calves. Regular training according to this method helps strengthen and firm these regions, resulting in a more slender figure.
Also check out this: “Effective Exercises for Brazilian Buttocks”.
Is 12-3-30 a good method for everyone?
This training method is designed to be accessible to any fit person, regardless of the starting fitness level. Based on walking rather than running, it has a limited impact on the joints, making it gentler on the body. Even if you can’t initially maintain a pace of 3 miles per hour and a treadmill incline of 12 degrees for the full 30 minutes, you can gradually work towards that particular level.
The 12-3-30 activity should not be used by obese or severely overweight people. For them, a 30-minute walk on flat terrain is recommended to start with, and only later can you consider increasing the difficulty of the workout.
Adapting the intensity to the individual’s ability is key to avoid excessive strain on the body and possible injury. Before starting a new training programme, especially if you are a beginner or have certain health limitations, it is always advisable to consult a professional to tailor the exercises to your needs and goals.
Is the 12-3-30 method worth trying?
The 12-3-30 training method has numerous health and fitness benefits. By improving cardiovascular function, burning calories efficiently, strengthening lower body muscles, increasing endurance and being comfortable and flexible, this form of activity can be a valuable part of your exercise routine. However, remember to consult a personal trainer or your doctor before starting a new form of training if you have any doubts about whether it will be suitable for you.
Finally, it is worth noting that training based on the 12-3-30 method can be enjoyed at any time, including when conditions outside are not conducive to sport. You can head to your favourite gym, or get a treadmill and do workouts at home if you have the option.