The 12-3-30 workout is the latest TikTik workout to go viral. We love to see people getting their running shoes on and getting active, wherever their inspiration comes from. But what exactly does the workout involve and is it any good for runners? We’re here to answer your questions.
What is the 12-3-30 workout?
The 12-3-30 workout is a low-impact treadmill workout. It was made popular by TikTok creator Lauren Giraldo who first posted it in November 2020. The post has since had more than 13 million views and 2.8 million likes.
How to do the 12-3-30 workout
First off you’ll need a treadmill so unless you have a home treadmill, you’ll need to head to the gym. If you’re intimidated by the gym, you’re not alone. In her post, Giraldo says: “I used to be so intimidated by the gym and it wasn’t motivating. But now I go, I do this one thing and I can feel good about myself.”
You set your treadmill to an incline of 12, set the speed to 3mph and walk on it for 30 minutes. Hence the name: 12-3-30.
How does it work?
The 12-3-30 workout is a low-impact, low-intensity aerobic workout. The gradient on the treadmill makes you work a little harder than you would on the flat and may mean you still get a bit of a sweat on. You’ll certainly feel that incline in your posterior chain – your calf, hamstring and glutes.
Who should try it?
If you’re new to exercise and you’re tempted to give the 12-3-30 workout a try, we’d say go for it. Depending on your starting fitness, you might want to start with a slightly lower incline than 12 and build up to that.
After a couple of weeks of walking on a treadmill for 30 minutes, try adding in some run intervals. Our Beginner training plans will show you how to do this effectively.
Should runners try it?
If you’re a regular runner, you may find the 12-3-30 workout a little tame for you. Afterall, you’re used to running and this is 30 minutes of walking. But you may find it useful for getting back into regular training after taking some time out from running.
There are certainly elements you could take from this workout to incorporate into your training. First off, don’t be afraid to tackle big inclines, even if that means walking them. Hill training is great for building strength and speed.
Secondly, the workout reminds us not to forget the power of walking. We’re big fans of Jeffing here (running with walk breaks), but walking on your non-running days is a great way to keep active.