The 12-3-30 workout has become a viral fitness trend on TikTok. The hashtag #12330 has gained over 374 million views. But as with any online fitness trend, it’s wise to approach it cautiously. Experts say this workout is based on solid fitness principles and is easy for many people to try. So, should you add it to your routine? Here’s what professionals have to say.
What is the 12-3-30 Workout?
The 12-3-30 workout is simple. You get on a treadmill, set the incline to 12%, speed to 3 miles per hour, and walk for 30 minutes. It is a low- to moderate-intensity cardio workout. Anyone with a treadmill can try it without feeling overwhelmed. It is a short, easy routine that highlights the benefits of walking.
How Good is Walking for Your Health?
Walking is a natural movement for humans and has many health benefits. Helen O’Leary, a physiotherapist and clinical director at Complete Pilates, explains: “Walking 30 minutes a day can improve your heart health, strengthen bones, reduce excess fat, and build muscle strength and endurance.” Walking is often underestimated but is accessible to most people at any fitness level.
However, walking alone may not lead to dramatic fitness changes. Lewis Moses, a running advisor and coach, adds: “Low-impact activities like walking are better than sitting, but for full fitness, it’s good to include higher-intensity exercises. Still, walking is a great starting point for beginners.”
Benefits of the 12-3-30 Workout
Adding the treadmill incline increases the workout’s benefits. Jacqui Ward, a personal trainer, says: “Walking uphill works your lower body muscles—calves, thighs, and glutes—and provides a moderate cardiovascular workout.” This makes it especially good for beginners or those with joint problems.
The workout also encourages consistency. Moses says, “It’s simple, safe, and easy to follow. The steady pace and incline mean fewer risks compared to more complex treadmill workouts.”
Still, exercise alone is not enough. Tim Harris, personal trainer at Goldster, warns: “You can lose weight and build some muscle with 12-3-30, but your diet and sleep are just as important for results.”
Are There Risks to the 12-3-30 Workout?
The workout is generally safe, but walking on a steep incline can strain joints like ankles and knees. Ward advises people with joint issues or heart conditions to consult a doctor before starting.
Even though it is low-impact, the workout can be challenging. O’Leary recommends starting with a lower incline if you’re new and avoiding holding onto the treadmill rails. Increase the incline gradually as you get comfortable.
Moses adds that walking uphill can put pressure on your lower back. “It’s important to strengthen your core and glutes to support your back and avoid injury.”
How to Include 12-3-30 in Your Fitness Plan
Experts suggest using 12-3-30 as part of a broader exercise routine. O’Leary recommends doing it two or three times a week, with rest days in between. On other days, try strength training to get the best benefits.
Listen to your body and adjust your workouts as needed.
Final Advice on Trying Fitness Trends
While 12-3-30 is simple and safe, always research before trying new exercises you see online. Jamie Boudreaux, founder of Golfer Geeks, says, “Social media can spread good tips, but verify them and consult professionals to make sure exercises are safe for you.”
O’Leary adds, “If you are recovering from illness or injury, work with a medical professional to create a safe, personalized plan. Not all trends have scientific support.”
