The TikTok trend, known as the ’12-3-30’ workout, originated from the social media influencer Lauren Giraldo. It was first shared on YouTube in November 2019 and then again on her TikTok in November 2020. The routine itself is relativity simple. Set your incline to twelve percent, and set speed to three miles per hour, then simply just walk for thirty minutes on the treadmill.
Giraldo explains in her 37-second TikTok video she ‘used to be so intimidated by the gym, and it wasn’t motivating. But now I go, I do this one thing and I can feel good about myself.’ The 12-3-30 workout Giraldo explains also helped her lose thirty pounds!
Growing in the countryside surrounded by idyllic pastoral views, I have always enjoyed running; however, the treadmill has never appealed to me. Yet running around the streets of Lenton, Nottinghamshire, where I currently attend university, has not enticed me either.
The 12-3-30 has been plastered all over my TikTok. Since I have been looking for a way back into running since returning to university for my final year, I decided to try the routine out for a week.
The first thing that struck me was how high the 12% incline actually is and how intense the thirty-minute session is. Power walking at an incline uses different muscles. I could feel my calves working harder than they would be running, especially if I had been running on a treadmill. And as I stepped off the treadmill, I could feel that I had really worked my glutes and hamstrings.
Walking at this height and speed was more challenging than I had anticipated, and despite the low speed, I did break a sweat every time. Although this did get easier as the week progressed.
Indeed, by the final session I could feel improvements in my endurance and begin to see subtle changes in the definition of my lower body. The daily sweat also having a significant improvement to my overall mood, especially if I completed the workout first thing in the morning. I can see the appeal of this workout and will continue to integrate it into my workout routines.
According to the Mayo Clinic, regularly walking at a brisk pace offers a ton of health benefits, including strengthening your bones and muscles, boosting your balance and coordination, and preventing or managing conditions like heart disease, high blood pressure, and type two diabetes.
The benefits of the 12 3 30 workout include: (according to woman & home)
- It builds fitness and stamina
- It aids weight loss
- It helps shred belly fat
- It improves heart health
However, it is essential to note that a good workout program should involve variety even if you really enjoy this workout. It is a good idea to limit this workout to around three times a week, as using the same muscles every day in the same workout will increase your risk of injury.
The bottom line of this workout is that no matter your health and fitness goals, when it comes to trying out a new workout, the most important thing is to find something you enjoy and that works for you.