We Did The Viral 12-3-30 Workout

An uphill battle, a 30-minute sweat session, an exercise in pushing through. Whatever you want to call it, the 12-3-30 treadmill challenge has a reputation that precedes it. Popularized by social media influencer, Lauren Giraldo, the workout has taken TikTok (and the internet at large) by storm and left an impression that makes fitness fans and less-active viewers alike think “Maybe I could do that.” With praise such as “This completely changed my workout routine” and “FINALLY something I can stick to,” we decided it was in our best interest to give it a try.

It’s just a half hour of walking after all, right?

The 12-3-30 workout involves a very simple walking routine on a treadmill. Designed to build strength and endurance, the routine became popular because of its low impact, high intensity, and well…simplicity. In short, you hop on the treadmill and navigate your settings to the below:

Incline: 12% Speed: 3.0 mph Time: 30 minutes

Seems easy, right? We thought so too. And while starting the routine is incredibly easy, seeing it through for the full thirty minutes was surprisingly difficult (especially when this was your attempt at a January fitness reset, but more on that later).

With the workout itself being so simplistic, it begs the question…why did it become so popular? Giraldo posted the workout to her socials in 2020 with a 37-second TikTok video where she claimed the 12-3-30 workout helped her lose 30 pounds. Results aside (as those will always vary from person to person), the efficiency and straightforward nature of the routine is likely the basis of its success.

No navigating complex or unfamiliar gym equipment, no multi-step routine that requires you to consult your phone half-way through to make sure you’re doing it right, and best of all, no extreme strain on your muscles or joints. An approachable workout that still offers lower body strengthening, a calorie burn, and an opportunity to break a sweat – it almost seems too good to be true.

A few of us decided to take the challenge head on and start off the new year by incorporating the 12-3-30 challenge into our weekly routine. With a goal of hopping on the treadmill a minimum of 3 days per week (to both commit ourselves to movement and have a chance at seeing actual results), team FP Movement successfully did the 12-3-30 workout for the month of January and lived to tell the tale. Our takes (positive and not-so-positive) below:

“It was definitely difficult at first! I was pretty out of breath quickly and my legs were feeling sore about half way in, but by my second week of doing it, it definitely got easier. I gained endurance during it so I feel like my cardio is way better now than when I started! Also just feel way more accomplished and motivated once I completed it for the day. I definitely think I will incorporate it into my routine 2-3x per week along with Pilates so I get a mix of strength and cardio in!”
-Tori

“The thing about the 12-3-30 workout is that you come away feeling so rewarded. It’s only 30 minutes but it’s so hard and intense that it’s impossible not to be proud of yourself for finishing it out. If you do it once, you know that you can do it again, and that’s incredibly motivating.”
-Maddi

“Here’s the thing - I love walking. It’s my favorite way to move because it doesn’t feel like a workout, so this challenge was very much up my alley. I found the overall activity to be super straightforward and it was really easy to just hop on the treadmill and go. It’s a hard workout, but very straightforward. I did find myself getting a little bored and starting to count down the seconds. I decided to bring a book along or have a good podcast at the ready to make sure I wasn’t so laser focused on the time ticking by and that really helped! I definitely see this becoming a staple part of my routine.”
-Elizabeth

Think the 12-3-30 workout is something you’d be interested in? Here are our best tips, not just for getting started, but for seeing it through from start to finish.

Instead of starting off at the full incline and speed, give yourself a 3-5 minute warm up at 0% incline to get your blood flowing and acclimate your body to the exercise. You can even start at what feels like your standard walking speed and build up to 3 mph. The best thing about this workout is how approachable it feels (even if you haven’t hit the gym in a while)! Finishing off with a nice cooldown walk is also a great way to unwind while getting a little more movement in.

While it’s very tempting to hold onto the hand rails (especially as you get tired), do your best to avoid it so you’re getting the full experience. Gripping the rails actually takes the weight off your legs and reduces the overall effectiveness of the workout, so it’s best to avoid whenever possible! If that feels a little too hard, it’s better to decrease the incline for a few minutes than to start hanging onto the treadmill.

When you’re tired, the minutes will tick by more slowly than you can imagine. Bring a book onto the treadmill, cue up your favorite podcast, or have your go-to pump up songs at the ready. For an extra challenge: try the 12-3-30 workout alongside a friend and chat your way through it.