New year, new workout? Sometimes, a fresh way to train is exactly what you need to restore motivation to hit the gym and fend off winter blues.
If you’ve scrolled through social media accounts recently for fitness inspiration, it’s likely that you’ve come across the trending 12-3-30 workout. This accessible treadmill routine has garnered attention due to its effectiveness in elevating heart rates without imposing extreme physical demands on the body.
Ahead, two fitness professionals share insights on the potential benefits and drawbacks of incorporating this trending aerobic workout into your routine.
What is the 12-3-30 Workout?
“The viral 12-3-30 workout is a treadmill regimen involving walking at a speed of 3 miles per hour on a 12 percent incline for 30 minutes,” explains personal trainer Tara De Leon, RSCC, CSCS. While 3 miles per hour is considered an average walking pace, the steep incline significantly increases the workout’s intensity.
This workout first surfaced on social media thanks to influencer Lauren Giraldo, who posted a video on YouTube in 2019. However, it gained traction with her subsequent TikTok video in 2020, where she shared how the workout transformed her gym experience and bolstered her motivation.
Benefits of the 12-3-30 Workout
The benefits of walking are extensive, ranging from enhanced physical health to improved mental well-being. Here are four notable advantages highlighted by De Leon and exercise physiologist David Chesworth, ACSM-CEP.
1. Supports Heart Health
Regular aerobic exercise is vital for cardiovascular health. “The American Heart Association recommends at least 150 minutes of cardiovascular exercise per week, and this workout seamlessly fits into that guideline,” De Leon notes. Adopting this routine five times a week can help meet the minimum recommendations, thereby reducing the risk of chronic conditions such as cardiovascular disease and diabetes.
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2. Safe Yet Effective
For beginners or those returning to exercise after a break, concerns about injury often arise. Fortunately, the 12-3-30 workout presents a low-impact method to engage in a moderate- to high-intensity routine. According to Chesworth, it’s straightforward and doesn’t require additional equipment—making it an accessible choice for many.
3. Enhances Joint Health
Regular physical activity promotes joint mobility and flexibility. The 12-3-30 workout facilitates the production of synovial fluid, essential for smooth joint function. “Motion is lotion; rest is rust,” De Leon emphasizes. Engaging in joint movements can mitigate stiffness and enhance overall mobility.
4. Boosts Mental Well-Being
Engaging in moderate physical activity can significantly alleviate depressive symptoms. A 2024 meta-analysis found a direct link between exercise and improved mental health outcomes. The production of endorphins during cardio workouts plays a crucial role in managing stress and anxiety.
Drawbacks of the 12-3-30 Workout
While no workout is universally perfect, it’s essential to recognize the limitations of the 12-3-30 routine.
1. Incomplete Workout
While providing cardiovascular benefits, this workout does not encompass strength or mobility training. According to Chesworth, diversifying your workout regimen is key for overall fitness.
2. Not Suitable for All Injuries
Individuals with knee or back injuries should approach this workout with caution. Chesworth advises consulting a healthcare professional before incorporating it into your routine, especially if you have prior injury concerns.
3. Potential for Monotony
Walking on a treadmill may become monotonous over time. To maintain motivation, Chesworth suggests pairing the workout with an engaging playlist or interval training to break the routine.
How to Get Started with the 12-3-30 Workout
Professional insights from Chesworth and De Leon can help you smoothly integrate this workout into your exercise regimen.
1. Embrace a Beginner’s Mindset
Chesworth advises letting go of preconceived notions and approaching this workout with a fresh perspective.
2. Begin Gradually
If you’re new to exercise, consider starting with shorter durations and lower speeds to build your capacity.
3. Stay Hydrated
Proper hydration is critical during any cardio workout. Aim to drink water before, during, and after your session to replenish lost fluids.
4. Don’t Skip the Cooldown
Ending your workout gradually is essential. De Leon recommends bringing the incline back down to zero and walking at a slower pace before concluding your session.
Is the 12-3-30 Workout Right for You?
If advised by a healthcare professional, individuals looking for low-impact exercise may find the 12-3-30 workout beneficial, particularly those without knee or back issues. It offers scalability, allowing you to adjust the intensity as needed.
For experienced gym-goers, this routine might not suffice alone. Remember, a balanced approach incorporating strength training along with cardio is essential for optimal health. It’s crucial to adapt your workout to fit your current fitness level and preferences, fostering consistency and long-term engagement.
Ultimately, fitness is about meeting yourself where you are today. Take small steps towards your goals and remember that change starts with consistent action.