12-2-30 treadmill workout Australia

Requirements: Treadmill

Duration: 30 Mins

Level: Low-Impact

If your social media feeds have been buzzing lately, it's likely due to the viral 12-3-30 workout craze that's taken the online fitness world by storm. This workout has rapidly gained traction on social platforms, with fitness enthusiasts singing its praises as a deceptively simple yet highly effective cardio routine.

You've probably seen countless posts and stories about the 12-3-30 workout flooding your social media timelines recently, as this treadmill-based regimen captivates the attention of the digital fitness community.


Amid the constant chatter on social media, one workout routine seems to be generating significant buzz: the 12-3-30, a cardio-focused treadmill workout that promises numerous benefits in just 30 minutes. Coined by social media maven and YouTuber Lauren Giraldo, this workout has become a favorite among fitness enthusiasts seeking a sweat-inducing, calorie-torching experience from the comfort of their homes or gym.

The 12-3-30 workout is deceptively simple: set your treadmill to a 12% incline and walk at a pace of 3 miles per hour for 30 minutes. While it may seem easy on paper, hundreds of commentators have attested to its surprising difficulty, making it a challenging yet rewarding workout for individuals of all fitness levels.

Benefits of the 12-3-30 Treadmill Workout

  1. Cardio Boost: This workout is an excellent way to strengthen your heart and improve overall cardiovascular health. Regular cardio exercises like the 12-3-30 can help lower blood pressure, reduce the risk of heart disease, and aid in fat loss when combined with a balanced diet.

  1. Low-Impact: Despite of HIIT exercises such as running or jumping, the 12-3-30 workout is gentle on your joints, making it an ideal choice for those recovering from injuries or seeking a low-impact workout option.

  1. Weight Loss Potential: When paired with a calorie-controlled diet, this workout can contribute to weight loss goals. The incline and steady pace increase calorie burn, helping you create the necessary calorie deficit for fat loss.

  1. Mood Booster: Regular exercise has been shown to improve mood and reduce symptoms of depression and anxiety. The endorphin rush and sense of accomplishment after completing the 12-3-30 workout can leave you feeling energized and uplifted.

  1. Reduced Dementia Risk: Studies have suggested that regular aerobic exercise like walking can help reduce the risk of dementia and cognitive decline, making the 12-3-30 workout a valuable addition to a brain-healthy lifestyle.

How to Perform the 12-3-30 Workout?

  1. Warm-up: Begin by walking at a leisurely pace on a small incline of less than 3% for 5–10 minutes to prepare your body for the workout.

  1. Set the Incline: Adjust your treadmill to a 12% incline, which will simulate an uphill walk and increase the intensity of the workout.

  1. Maintain Pace: Walk at a steady pace of 3 miles per hour for 30 minutes, focusing on maintaining proper form and breathing throughout the workout.

  1. Cool Down: After the 30-minute session, gradually reduce the incline and pace for a cool-down period of 5–10 minutes to help your body recover.

If you don't have access to a treadmill, you can try replicating the workout on a StairMaster, elliptical, or stationary bike, adjusting the resistance and pace to achieve a similar level of intensity.

Potential Drawbacks of the 12-3-30 Workout

While the 12-3-30 workout offers numerous benefits, it's important to be aware of some potential drawbacks:

  1. Lower Back Strain: The incline walking motion can put additional pressure on your lower back, potentially leading to discomfort or injury if not performed with proper form.

  1. Monotony: Some individuals may find the 30-minute incline walk monotonous or boring, which could lead to a lack of motivation or consistency.

  1. Indoor Environment: While the treadmill offers convenience, you miss out on the benefits of fresh air and natural surroundings that come with outdoor walking or running.

To mitigate these potential drawbacks, it's crucial to maintain proper form, listen to your body, and consider incorporating other forms of exercise into your routine for variety and overall fitness.

Frequently Asked Questions (FAQs):

  • How many calories does the 12-3-30 workout burn?
  • The number of calories burned during the 12-3-30 workout can vary based on factors such as your weight, age, and intensity level. However, on average, a person weighing 150 pounds can expect to burn approximately 300-400 calories during a 30-minute workout.

  • How to burn 500 calories on a treadmill?
  • To burn 500 calories on a treadmill, you may need to extend the duration of the 12-3-30 workout or increase the intensity by adjusting the incline and speed. Alternatively, you can combine the treadmill workout with other exercises or incorporate intervals to boost calorie burn.

  • How many times a week should you do the 12-3-30?
  • Most fitness experts recommend performing the 12-3-30 workout 2-3 times per week, allowing for rest and recovery days in between. However, the frequency may vary based on your fitness level and overall workout routine.

  • How long should I walk on a treadmill to see results?
  • To see noticeable results from treadmill walking, consistency is key. Aim for at least 30-60 minutes of treadmill walking most days of the week, combined with a balanced diet and strength training exercises for optimal results.

  • Can you lose belly fat by walking on a treadmill every day?
  • While spot reduction of fat is not possible, regular treadmill walking can contribute to overall weight loss, including belly fat, when combined with a calorie-controlled diet. However, incorporating strength training exercises targeting your core muscles can help tone and define your midsection.

    If you're looking to switch up your cardio routine or want to incorporate a challenging yet low-impact workout, consider giving the 12-3-30 treadmill workout a try. With its potential benefits for weight loss, cardiovascular health, and overall well-being, it's a simple yet effective addition to any fitness regimen. Just remember to listen to your body, maintain proper form, and gradually progress to avoid injury or burnout.

    If you're in the market for a treadmill to perform the workout regime at home, Elite Fitness Equipment Australia offers a wide range of options, from compact folding models to premium treadmills with advanced features, you'll find a variety of options to buy a treadmill for sale that meets your needs. Take the time to research and invest in a quality machine to ensure a safe and enjoyable workout experience.

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