12-3-30: The New Trend in Cardio Workouts Taking the World by Storm

Fitness programs are constantly evolving and adapting to the demands of modern workouts. One such trend that has quickly gained popularity worldwide is the 12-3-30 workout. This method has gone viral on social media, especially on TikTok, where fitness enthusiasts use it to improve cardiovascular endurance and lose weight.

What is 12-3-30?

This simple yet effective cardio workout on a treadmill involves the following:

• 12% incline on the treadmill.
• 3 miles per hour (approximately 4.8 km/h) speed.
• 30 minutes of continuous walking.

The method was invented by American fitness influencer Lauren Giraldo and became popular due to its accessibility and effectiveness. It focuses on steady walking at an incline, which increases the load on the leg muscles and cardiovascular system.

Why has the 12-3-30 workout become popular?

1. Accessibility. This workout doesn’t require a high fitness level or complex equipment. All you need is a treadmill that can be set to the appropriate parameters.
2. High effect with minimal strain. Although the workout is centered on walking, the 12% incline significantly increases the intensity. This helps burn more calories, strengthen leg and glute muscles, and improve cardiovascular endurance.
3. Ideal for weight loss. Thanks to its intense yet manageable pace, this workout has become a favorite among those looking to shed pounds. Regular sessions help burn about 300 calories per workout, which is a strong incentive for many people seeking weight loss.
4. Reduced injury risk. Since this workout focuses on walking, it is suitable even for those with joint issues or discomfort during running. The slow but steady pace reduces the risk of injury.

Who is 12-3-30 suitable for?

• Beginners. If you're just starting to exercise, this workout is a great way to build endurance without excessive strain.
• Those looking to burn extra calories. People aiming to lose weight will find this workout an effective way to achieve their goal.
• Those seeking new cardio workouts. If you're tired of regular runs or aerobic sessions, 12-3-30 can diversify your training routine.

How to get started?

1. Set up the treadmill: Adjust the incline to 12% and the speed to 3 miles per hour (around 4.8 km/h).
2. Maintain the pace: Try to keep a steady speed for 30 minutes. If it seems challenging at first, start with 10-15 minutes and gradually increase the duration.
3. Take breaks: If you’re just beginning, short breaks for breath recovery are acceptable.
4. Train 3-4 times a week to see visible results in a month.

Conclusion

The 12-3-30 workout is the perfect combination of accessibility and effectiveness. It suits different fitness levels, helps burn calories, and improves physical fitness without the risk of injury. If you’re looking for a new approach to cardio or want to diversify your workouts, this popular method, which has already taken the world by storm, is worth trying.