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What Is The 12-3-30 Workout And Is It Worth The Hype?

Everyone is a beginner at some stage of their fitness journey. The typical experience for everyone is that we seek what we can do, maybe a quick Google search and we find it whatever it is. Then we go to the gym and we do it. However, remember there are plenty of misleading workout challenges online.

The 12-3-30 workout is no different. Unless you’ve been living under a rock, you’ve probably heard of it somewhere or somehow. However, what is the 12-3-30 workout exactly, and is it really worth the hype it has garnered recently?


What is the 12-3-30 workout?

Well, as a concept, the 12-3-30 workout sounds more complex than it actually is. Pioneered by Lauren Giraldo, the workout is just a simple treadmill exercise.

Simple right?

Well, not exactly… There's more to it than just simply using the treadmill at your local gym. Simply put, this is a treadmill workout where you adjust the gradient to 12%, set the speed at 3 mph (5 km/h), and walk for 30 minutes.

According to Lauren Giraldo, the former actor turned social media personality, there are some key steps to follow and they are:

1. Step on the treadmill and take a light 5-minute walk to warm up

2. Whilst still walking, turn up the gradient on the treadmill to 12%

3. Increase your walking speed up to 3 mph or 4.8 km/h

4. Walk consistently for 30 minutes

5. Decrease the gradient down to 0% again then briskly walk for another 5 minutes to cool down.

It sounds very easy, but trust us, it’s tougher than you think. Now we get to the core of the argument, which is…

Is it worth the hype?

The act of walking for better health may be foreign to some people, however, it is a great aerobic exercise. Walking alone activates plenty of muscles simultaneously and engages your core. This coupled with the 30-minute duration and the inclined climb at a 12% gradient will get your heart pumping.

A variety of studies have shown that walking may serve as a worthy exercise to incorporate as part of your weekly routine. Similar studies credit walking for improved general health, improved weight loss, and better cardiovascular health when compared to people who don’t regularly walk. One study conducted at Harvard University found that 2.5 hours of walking each week might extend your life by up to seven years.


Wherever you are in your fitness journey, walking can have a net positive at improving your health. Walking is good, especially for people who are looking to get into the habit of exercising but not looking for anything that is too serious. The same applies to people who have joint pains and people who are obese.

The effectiveness will vary depending on where you’re at on your fitness journey. So if you’re looking to burn some extra calories, the 12-3-30 workout would be a great recommendation.

So yes, it is worth the hype.

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