{"id":391553,"date":"2022-06-30T06:00:40","date_gmt":"2022-06-30T05:00:40","guid":{"rendered":"https:\/\/formnutrition.com\/us\/?p=391553"},"modified":"2022-06-23T05:42:00","modified_gmt":"2022-06-23T09:42:00","slug":"what-is-12-3-30-workout","status":"publish","type":"post","link":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/","title":{"rendered":"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance"},"content":{"rendered":"

If you\u2019ve downloaded TikTok for fitness inspiration<\/a>, there\u2019s a good chance you\u2019ll have come across the infamous \u201812-3-30\u2019 workout. The trend, which counts the treadmill as its secret weapon, is currently going viral on the social media platform.<\/p>\n

The 12-3-30 workout was first brought to our attention by influencer Lauren Giraldo (@laurengiraldo<\/a>), who credited the treadmill routine for helping her to lose weight in a YouTube video<\/a> back in 2019. Since then, it\u2019s been gathering some serious steam on TikTok, where the hashtag #12330workout<\/a> has now been viewed over 100 million times.<\/p>\n

For the uninitiated, the unique thing about this particular #FitTok trend is it doesn\u2019t actually involve any running, instead utilising the humble benefits of walking. Here we break down what you need to know, with some PT advice on whether it’s actually worth a try.<\/p>\n

What Is The 12-3-30 Workout?<\/h2>\n

Now, don’t worry, the number combination \u201812-3-30\u2019 doesn\u2019t denote the gruelling amount of rounds you\u2019ll need to sweat through. Instead, it means walking on a treadmill for 30 minutes, to an incline of 12 percent, and a speed of three miles per hour (or 4.8km, depending on the type of treadmill you\u2019re using). Essentially, it\u2019s a fast-paced walk up a hill, that spikes your heart rate without the need to break into a run.<\/p>\n

Unlike HIIT treadmill workouts<\/a>, the pace doesn\u2019t change, so you can easily zone out to a podcast or Netflix<\/a> episode while you train.<\/p>\n

\"\"<\/p>\n

 <\/p>\n

What Are The Benefits?<\/h2>\n

Incline walking is a type of LISS activity (Low-Intensity Steady State training) so it doesn\u2019t put undue pressure on your joints, which can be a major concern if you\u2019re returning from injury. As you age, you also naturally lose bone density and are at higher risk of osteoporosis too, so a gentle training method like 12-3-30 is a good way to strengthen muscles and bones without overloading the joints.<\/p>\n

\u201cIt\u2019s basically a way of implementing cardio into your workout without the risk of injury,\u201d says Patrick Dooley, a personal trainer at boutique gym John Reed<\/a>. \u201cPlus, raising your heart rate at a slow steady pace boosts your cardiovascular fitness,\u201d he adds. Not only does cardiovascular fitness enhance the ability of the heart and lungs to supply oxygen-rich blood to the working muscles, but studies<\/a> have found that it also lessens your risk of serious diseases such as heart disease, diabetes and stroke.<\/p>\n

It\u2019s also a serious fat burner. There\u2019s a reason why mountaineers and alpinists often look just as sculpted as Olympic athletes: uphill walking on a steep gradient for extended periods of time chisels the posterior chain muscles and torches calories (some social media users have claimed to burn up to 300 calories per 30-minute session). Add to this the fact it improves balance, swerves workout burnout and uses just one piece of gym equipment, and its growing popularity soon becomes clear.<\/p>\n

Is The 12-3-30 Workout Effective?<\/h2>\n

Dooley says if you\u2019re looking for a low-impact way to lose weight and tone up, the 12-3-30 workout can be pretty effective. That\u2019s not to say it\u2019s not hard work though. Incline walking can get hard, fast, and when your legs are suffering from a previous session, it\u2019s all the more challenging.<\/p>\n

\u201cBecause it\u2019s low impact people assume the 12-3-30 method is easy, but being at such a high incline for a long period of time can be really challenging for a beginner who’s just getting into fitness,\u201d says Dooley. \u201cI\u2019d recommend starting on a flat incline for 30 minutes, then gradually increasing the incline over the weeks as your fitness levels increase.\u201d<\/p>\n

\"\"<\/p>\n

On TikTok, some users are undertaking what\u2019s been dubbed the \u201812-3-30 Challenge\u2019, which involves doing the uphill workout five times per week for a whole month. While many users have seen benefits from doubling down on 12-3-30 training sessions, Dooley recommends taking a multi-disciplinary approach to your training to see the best results: \u201cCardio is great and an important part of keeping fit, but it’s good to remember that strength training is just as vital.\u201d<\/p>\n

He continues: \u201cI\u2019d recommend doing a 12-3-30 session no more than twice a week, and allowing yourself time and energy to take on resistance or weight training classes.\u201d It goes without saying that if you have injuries, are pregnant, or are working towards specific fitness goals, it\u2019s worth speaking to a qualified personal trainer about whether this method is suitable for you. Walking our way to a healthier heart, waistline and mind though? Count us in.<\/p>\n","protected":false},"excerpt":{"rendered":"

As the buzzy workout method continues to do the rounds on social media, Liz Connor asks a personal trainer to give their verdict on how effective it really is.<\/p>\n","protected":false},"author":20503,"featured_media":391578,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40],"tags":[],"class_list":["post-391553","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body"],"acf":[],"yoast_head":"\nWhat Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance - Form - US<\/title>\n<meta name=\"description\" content=\"As the buzzy workout method continues to light up social media, we look at how effective the 12-3-30 treadmill workout really is.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance\" \/>\n<meta property=\"og:description\" content=\"As the buzzy workout method continues to light up social media, we look at how effective the 12-3-30 treadmill workout really is.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Form - US\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-30T05:00:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Liz Connor\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Liz Connor\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\"},\"author\":{\"name\":\"Liz Connor\",\"@id\":\"https:\/\/formnutrition.com\/us\/#\/schema\/person\/0d670afd0c881103df09a95afd2fe6d2\"},\"headline\":\"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance\",\"datePublished\":\"2022-06-30T05:00:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\"},\"wordCount\":793,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/formnutrition.com\/us\/#organization\"},\"image\":{\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg\",\"articleSection\":[\"Body\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\",\"url\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\",\"name\":\"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance - Form - US\",\"isPartOf\":{\"@id\":\"https:\/\/formnutrition.com\/us\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg\",\"datePublished\":\"2022-06-30T05:00:40+00:00\",\"description\":\"As the buzzy workout method continues to light up social media, we look at how effective the 12-3-30 treadmill workout really is.\",\"breadcrumb\":{\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage\",\"url\":\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg\",\"contentUrl\":\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg\",\"width\":1200,\"height\":800},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/formnutrition.com\/us\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/formnutrition.com\/us\/#website\",\"url\":\"https:\/\/formnutrition.com\/us\/\",\"name\":\"Form - US\",\"description\":\"Plant Based Nutrition for Body and Mind\",\"publisher\":{\"@id\":\"https:\/\/formnutrition.com\/us\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/formnutrition.com\/us\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/formnutrition.com\/us\/#organization\",\"name\":\"Form\",\"url\":\"https:\/\/formnutrition.com\/us\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/formnutrition.com\/us\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2016\/11\/form_logo.png\",\"contentUrl\":\"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2016\/11\/form_logo.png\",\"width\":158,\"height\":52,\"caption\":\"Form\"},\"image\":{\"@id\":\"https:\/\/formnutrition.com\/us\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/formnutrition.com\/us\/#\/schema\/person\/0d670afd0c881103df09a95afd2fe6d2\",\"name\":\"Liz Connor\",\"description\":\"Liz is currently the health and wellness editor at the Press Association, and has been published in the Evening Standard, GQ, ELLE, The Independent, Metro, and Business Insider. She writes mainly on the topics of health, fitness and sustainability.\",\"url\":\"https:\/\/formnutrition.com\/us\/inform\/author\/lizconnor\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance - Form - US","description":"As the buzzy workout method continues to light up social media, we look at how effective the 12-3-30 treadmill workout really is.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/","og_locale":"en_US","og_type":"article","og_title":"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance","og_description":"As the buzzy workout method continues to light up social media, we look at how effective the 12-3-30 treadmill workout really is.","og_url":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/","og_site_name":"Form - US","article_published_time":"2022-06-30T05:00:40+00:00","og_image":[{"width":1200,"height":800,"url":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg","type":"image\/jpeg"}],"author":"Liz Connor","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Liz Connor","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#article","isPartOf":{"@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/"},"author":{"name":"Liz Connor","@id":"https:\/\/formnutrition.com\/us\/#\/schema\/person\/0d670afd0c881103df09a95afd2fe6d2"},"headline":"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance","datePublished":"2022-06-30T05:00:40+00:00","mainEntityOfPage":{"@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/"},"wordCount":793,"commentCount":0,"publisher":{"@id":"https:\/\/formnutrition.com\/us\/#organization"},"image":{"@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg","articleSection":["Body"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/","url":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/","name":"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance - Form - US","isPartOf":{"@id":"https:\/\/formnutrition.com\/us\/#website"},"primaryImageOfPage":{"@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage"},"image":{"@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg","datePublished":"2022-06-30T05:00:40+00:00","description":"As the buzzy workout method continues to light up social media, we look at how effective the 12-3-30 treadmill workout really is.","breadcrumb":{"@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#primaryimage","url":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg","contentUrl":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2022\/06\/AdobeStock_479621338.jpeg","width":1200,"height":800},{"@type":"BreadcrumbList","@id":"https:\/\/formnutrition.com\/us\/inform\/what-is-12-3-30-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/formnutrition.com\/us\/"},{"@type":"ListItem","position":2,"name":"What Is the 12-3-30 Workout? The TikTok Fitness Trend Leading the Treadmill Renaissance"}]},{"@type":"WebSite","@id":"https:\/\/formnutrition.com\/us\/#website","url":"https:\/\/formnutrition.com\/us\/","name":"Form - US","description":"Plant Based Nutrition for Body and Mind","publisher":{"@id":"https:\/\/formnutrition.com\/us\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/formnutrition.com\/us\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/formnutrition.com\/us\/#organization","name":"Form","url":"https:\/\/formnutrition.com\/us\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/formnutrition.com\/us\/#\/schema\/logo\/image\/","url":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2016\/11\/form_logo.png","contentUrl":"https:\/\/formnutrition.com\/us\/wp-content\/uploads\/sites\/4\/2016\/11\/form_logo.png","width":158,"height":52,"caption":"Form"},"image":{"@id":"https:\/\/formnutrition.com\/us\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/formnutrition.com\/us\/#\/schema\/person\/0d670afd0c881103df09a95afd2fe6d2","name":"Liz Connor","description":"Liz is currently the health and wellness editor at the Press Association, and has been published in the Evening Standard, GQ, ELLE, The Independent, Metro, and Business Insider. She writes mainly on the topics of health, fitness and sustainability.","url":"https:\/\/formnutrition.com\/us\/inform\/author\/lizconnor\/"}]}},"_links":{"self":[{"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/posts\/391553","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/users\/20503"}],"replies":[{"embeddable":true,"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/comments?post=391553"}],"version-history":[{"count":0,"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/posts\/391553\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/media\/391578"}],"wp:attachment":[{"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/media?parent=391553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/categories?post=391553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/formnutrition.com\/us\/wp-json\/wp\/v2\/tags?post=391553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}