Looking for a simple way to get fitter? The 12-3-30 workout is a well-known treadmill challenge. Whether you want to lose weight, find more energy or simply get moving, this workout can fit easily into your day. Discover how to get started.
In short
The 12-3-30 workout became popular through TikTok and Instagram. This treadmill challenge is simple: you walk for 30 minutes at a speed of 4.8 km/h with a 12% incline.
- You walk at a higher intensity without having to run.
- Your glutes, legs and core all work during the workout.
- You can do the workout from home.
- You can gradually build up to the full 12-3-30 workout.
What is the 12-3-30 workout?
The name says it all:
12% incline – 3 mph (4.8 km/h) – 30 minutes of walking.
The workout was created by influencer Lauren Giraldo and grew into a social media hit. Simply put, you set your treadmill to a 12% incline, a speed of 4.8 km/h and walk for 30 minutes.
The Moov Walk Plus has automatic incline up to 15%. This allows you to set the 12% incline used in this workout or gradually build up the intensity.
The benefits of the 12-3-30 workout
Accessible
You don’t have to be a runner or go to the gym. You can do this treadmill challenge in your own living room.
More intensity while walking
Walking on an incline requires more effort than walking on a flat surface. This increases the intensity without requiring you to run or jump.
Your lower body and core work too
Your hamstrings, calves and glutes work while walking on an incline. Your core also helps you maintain your posture and balance.
A quieter mind
The rhythmic movement of walking can offer a pleasant moment to step away from the rest of your day.
How do you start with 12-3-30?
What you need
- A treadmill with adjustable incline
- Comfortable sportswear
- A water bottle
Tip: the Moov Walk Plus is compact, quiet and has automatic incline up to 15%.
Build-up for beginners
Start calmly. Build up at your own pace with this example plan:
|
Week |
Incline |
Speed |
Time |
|
1-2 |
4% |
4 km/h |
15 min |
|
3-4 |
6% |
4.5 km/h |
20 min |
|
5-6 |
8% |
4.8 km/h |
25 min |
|
7+ |
12% |
4.8 km/h |
30 min |
How often per week?
How often you do this workout depends on your fitness level, other movement and your goals. Give yourself room to build up and feel free to combine the workout with walking outdoors, strength training, yoga or another form of movement.
Listen to your body
Do you have knee or back complaints? Start with less incline or shorter sessions and speak to a doctor or physiotherapist if the complaints persist. Building up gradually is more important than completing the full plan straight away.
Alternatively, try walking without incline or with short intervals. Everything counts.
