Elevate Your Fitness with the 12-3-30 Treadmill Workout
Work Wellness

Elevate Your Fitness with the 12-3-30 Treadmill Workout

|Jul 1, 2024

As a human factors and kinesiology expert, I'm keen on optimizing workspaces for everyone's comfort, productivity, and overall well-being. In this article, I'll share my knowledge about the 12-3-30 treadmill workout, a trending fitness method that's gaining popularity for its simplicity and effectiveness. We'll explore what this workout entails, its benefits, drawbacks, how to get started, and how to ensure you perform it safely.

Understanding the 12-3-30 Treadmill Workout

The 12-3-30 treadmill workout is a fitness routine popularized by social media influencer Lauren Giraldo. This workout involves walking on a treadmill set to a 12% incline at a speed of 3 miles per hour for 30 minutes. It’s a straightforward yet effective routine that has garnered widespread attention due to its simplicity and the impressive results it delivers.

Benefits of the 12-3-30 Treadmill Routine

The 12-3-30 treadmill workout offers numerous benefits that make it an attractive option for many fitness enthusiasts:

  • Calorie Burning: Walking on an incline significantly increases calorie expenditure compared to walking on a flat surface. This makes the 12-3-30 workout an efficient method for burning calories and losing weight.
  • Cardiovascular Health: The consistent pace and incline provide a solid cardiovascular workout, improving heart health and endurance.
  • Lower Impact: Unlike running, walking on an incline is gentler on the joints, reducing the risk of injury while still delivering an effective workout.
  • Muscle Toning: The incline targets different muscle groups, particularly the glutes, hamstrings, and calves, helping to tone and strengthen these areas.

Potential Drawbacks of the 12-3-30 Workout

While the 12-3-30 treadmill workout has many benefits, it also has some drawbacks:

  • Monotony: Walking at the same pace and incline for 30 minutes can become monotonous over time. To keep things interesting, consider mixing in other forms of exercise or varying the incline and speed chart of treadmill.
  • Not Suitable for Everyone: The 12% incline may be too challenging for beginners or individuals with certain health conditions. It's important to adjust the incline and speed to match your fitness level.
  • Limited Upper Body Engagement: This workout primarily targets the lower body. To achieve a full-body workout, incorporate exercises that engage the upper body as well.

Understanding the 12-3-30 Treadmill Workout

Starting the 12-3-30 Treadmill Workout at Work

Incorporating the 12-3-30 treadmill workout into your daily routine is easier than you might think, especially if you have access to an under desk treadmill at work. Here’s how you can get started:

  • Set Up Your Treadmill: Ensure your under desk treadmill is properly set up and calibrated. Make sure it can reach a 12% incline and a speed of 3 miles per hour.
  • Plan Your Schedule: Allocate a specific time during your workday for the workout. Consistency is key to seeing results.
  • Stay Hydrated: Keep a water bottle nearby to stay hydrated throughout the workout.
  • Monitor Your Form: Pay attention to your posture while walking. Keep your back straight, shoulders relaxed, and core engaged.
  • Gradual Progression: If you’re new to this workout, start with a lower incline and shorter duration, gradually increasing as your fitness level improves.

Starting the 12-3-30 Treadmill Workout at Work

Safely Performing the 12-3-30 Workout

Safety should always be a priority when trying a new workout. Here are some tips to ensure you’re doing the 12-3-30 treadmill workout safely:

  • Warm Up and Cool Down: Always start with a 5-10 minute warm-up to prepare your body for exercise and end with a cool-down to help with recovery.
  • Listen to Your Body: If you experience any pain or discomfort, stop the workout and consult with a healthcare professional if necessary.
  • Proper Footwear: Wear supportive shoes designed for walking or running to reduce the risk of injury.
  • Use Handrails if Needed: If you’re new to the workout or feel unsteady, use the handrails for support, but try to rely on them less as you become more comfortable.
  • Consult a Professional: If you have any underlying health conditions or concerns, consult with a fitness professional or healthcare provider before starting the workout.

Choosing the Best Treadmill for the 12-3-30 Workout

Choosing the right treadmill is crucial for successfully performing the 12-3-30 workout. Here are some features to look for:

  • Incline Capability: Ensure the treadmill can reach at least a 12% incline.
  • Speed Settings: The treadmill should be able to maintain a steady speed of 3 miles per hour.
  • Stability: Look for a treadmill with a stable and sturdy frame to support your workouts.
  • Size: Consider the size of the treadmill, especially if you’re using it in a home or office setting. Compact or foldable treadmills can be convenient for smaller spaces.

Finding the right treadmill is crucial for maximizing the effectiveness of the 12-3-30 workout. Here, I review the top three treadmills available in the US market, providing an overview, specifications, pros and cons, and identifying the ideal user for each model.

1. NordicTrack Commercial 1750

The NordicTrack Commercial 1750 is a high-end treadmill known for its robust construction and advanced features. It offers a wide range of incline settings, a powerful motor, and interactive training programs through iFit.


Motor3.75 CHP
Incline Range-3% to 15%
Speed Range0-12 MPH
Running Surface22" x 60"
Display10-inch HD touchscreen
ConnectivityBluetooth, Wi-Fi
Dimensions81.25" x 39.25" x 62.75"
Weight Capacity300 lbs


  • Wide incline range (-3% to 15%) suitable for the 12-3-30 workout.
  • Powerful motor ensures smooth operation.
  • Large running surface provides ample space.
  • Interactive iFit workouts enhance the exercise experience.
  • High-definition touchscreen for an immersive workout.


  • Expensive compared to other models.
  • Requires iFit subscription for full features.
  • Large footprint may not be ideal for small spaces.

Ideal For: Fitness enthusiasts looking for a high-performance treadmill with advanced features and interactive training programs.

2. Sole F85 Folding Treadmill

The Sole F85 Folding Treadmill is a premium model designed for serious runners and walkers. It offers a solid build, excellent performance, and the convenience of a folding design, making it suitable for home use.


Motor4.0 CHP
Incline Range0% to 15%
Speed Range0-12 MPH
Running Surface22" x 60"
Display10.1-inch TFT LCD
ConnectivityBluetooth, USB port
Dimensions80" x 35" x 58"
Weight Capacity375 lbs


  • Powerful motor suitable for intense workouts.
  • Sturdy construction with high weight capacity.
  • Folding design for easy storage.
  • User-friendly display and controls.
  • High incline range suitable for the 12-3-30 workout.


  • Heavier and bulkier than some other models.
  • Basic display compared to competitors.
  • No interactive workout programs included.

Ideal For: Home users who need a durable, high-capacity treadmill that can be easily folded and stored.

3. ProForm SMART Pro 2000

The ProForm SMART Pro 2000 is an affordable mini treadmill that doesn’t skimp on features. It offers a good incline range, robust motor, and interactive training options through iFit.


Motor3.5 CHP
Incline Range-3% to 15%
Speed Range0-12 MPH
Running Surface20" x 60"
Display10-inch HD touchscreen
ConnectivityBluetooth, Wi-Fi
Dimensions77.3" x 39.15" x 70"
Weight Capacity300 lbs


  • Affordable compared to high-end models.
  • Good incline range and speed settings.
  • Interactive iFit workouts available.
  • Space-saving design with easy lift assist.
  • HD touchscreen for enhanced user experience.


  • Less powerful motor compared to top-tier models.
  • Requires iFit subscription for full features.
  • Slightly narrower running surface.

Ideal For: Budget-conscious users seeking a feature-rich treadmill with interactive training options.

My Real Routine and Lessons Learned

As someone deeply involved in human factors and kinesiology, my own fitness routine incorporates the principles of the 12-3-30 workout but is tailored to fit my specific needs and schedule. Here's a look at my typical routine and the lessons I've learned along the way:

My Routine:

  • Morning Warm-Up: I start my day with a 10-minute dynamic warm-up, focusing on mobility and light stretching.
  • 12-3-30 Workout: I perform the 12-3-30 treadmill workout three times a week. On other days, I mix in strength training and flexibility exercises to ensure a balanced fitness regimen.
  • Under Desk Treadmill: On busy workdays, I use an under desk treadmill to stay active while handling administrative tasks. This helps me maintain my activity levels without compromising productivity.
  • Evening Cool Down: My day ends with a 10-minute cool-down, including static stretches to aid in recovery and relaxation.

Lessons Learned:

  • Consistency is Key: Maintaining a regular workout schedule has been crucial for seeing results. Even on busy days, finding time for at least a short session helps keep the momentum going.
  • Listen to Your Body: Over the years, I’ve learned to pay close attention to my body’s signals. Rest and recovery are just as important as the workouts themselves to prevent injuries and burnout.
  • Variety Prevents Monotony: While the 12-3-30 workout is effective, incorporating different types of exercises keeps things interesting and engages different muscle groups.
  • Stay Hydrated and Eat Well: Proper hydration and nutrition are foundational to any fitness regimen. They fuel your workouts and aid in recovery, making a significant difference in performance and results.
  • Set Realistic Goals: Setting achievable, incremental goals has helped me stay motivated and track my progress. Celebrate the small wins along the way to maintain enthusiasm.

FAQs About the 12-3-30 Treadmill Workout

What is the treadmill 12-3-30 method?

The treadmill 12-3-30 method involves setting the treadmill to a 12% incline, a speed of 3 miles per hour, and walking for 30 minutes.

Is 12-3-30 a Good Workout?

Yes, the 12-3-30 workout is effective for burning calories, improving cardiovascular health, and toning muscles. It’s also lower impact compared to running.

What is the 12 3 30 treadmill routine?

The routine consists of walking on a treadmill at a 12% incline and a speed of 3 miles per hour for 30 minutes.

How to Do 12 3 30 Without a Treadmill?

If you don’t have access to a treadmill, you can simulate the workout by walking uphill outdoors or using a stairmaster.

How to Set 12 3 30 on a Treadmill?

To set the 12-3-30 workout on a treadmill, adjust the incline to 12%, set the speed to 3 miles per hour, and walk for 30 minutes.

Can You Lose Weight with the 12-3-30 Workout?

Yes, the 12-3-30 workout can help with weight loss by increasing calorie burn and promoting fat loss when combined with a healthy diet.

>>> What Is a Good Speed to Walk on a Treadmill to Lose Weight?

>>> How Many Steps a Day to Lose Weight?

How Many Times a Week Should I Do the 12-3-30 Workout?

For best results, aim to do the 12-3-30 workout 3-5 times per week, allowing for rest days in between to recover.

FAQs About the 12-3-30 Treadmill Workout

Conclusion: The 12-3-30 Treadmill Workout as a Path to Better Health

The 12-3-30 treadmill workout is a fantastic way to enhance your fitness routine, offering significant benefits in terms of calorie burning, cardiovascular health, and muscle toning. While it may have its challenges, such as monotony and suitability for all fitness levels, these can be mitigated with variety and adjustments. Integrating this workout into your daily routine, whether at home or work, can lead to substantial health improvements. Remember to prioritize safety, listen to your body, and stay consistent to achieve the best results.

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