I’ve often had my doubts about viral workouts on TikTok, such as the 12-3-30 routine. These workouts can be created by anyone on the platform without scientific validation. However, the 12-3-30 workout, with an impressive 64 million views, piqued my interest.
Unlike many intense trends that push you to your limits (like the 600 calories in 60 minutes challenge), the 12-3-30 routine focuses solely on walking on a treadmill. It may seem easier than other workouts, but its accessibility and lack of extreme metrics, like calories burned or exact timings, gave it a sense of credibility.
After confirming with fourfive ambassador and celebrity personal trainer Jenny Francis-Townson about the routine’s safety, I decided to embark on my own 12-3-30 challenge: a session each day for a week. Here’s my experience and insights from Francis-Townson.
What is the 12-3-30 workout?
Developed by social media influencer Lauren Giraldo, the 12-3-30 workout has a straightforward format:
- Set the treadmill incline to 12%
- Adjust your speed to 3 mph
- Walk for 30 minutes
Always start with a five-minute warm-up and end with a five-minute cooldown at a flat incline.
What are the potential benefits of the 12-3-30 workout?
According to Francis-Townson, this workout trend has its advantages. Here are the key benefits:
- Low impact
- Builds lower body strength
- Enhances cardiovascular fitness (one study found incline running boosts heart rates by 2-7% compared to flat surfaces)
- Aids in fat burning
- Strengthens bones
- Improves balance
- Increases stamina
Are there any cons of the 12-3-30 workout?
Like most fitness trends, there are some drawbacks to consider. Here’s what Francis-Townson pointed out:
- It can exert pressure on your lower back.
- The repeated motion may lead to injuries in your knees, ankles, or calves.
- The routine can become monotonous.
- Lacks the benefits of fresh air and sunlight compared to outdoor walking.
Is the 12-3-30 workout safe?
Safety is a primary concern with most TikTok workouts, but walking is inherently safer than numerous other exercises, a sentiment echoed by Francis-Townson.
“While any exercise involves some risk, walking—even briskly—is generally safe for most people,” she explained. “Walking on a steep incline on a treadmill is much safer than doing so outdoors, where uneven terrain can lead to trips and falls.”
However, she cautioned, “Walking on a steep incline for 30 minutes places significant stress on your lower back. Without proper posture or a fit core, this could lead to back pain.”
“If you’re not accustomed to repetitive walking or running, overuse may lead to strain in your knees, ankles, or calves.”
To mitigate these risks, she recommends practicing the workout once or twice a week. (Although I completed it daily for a week, it’s essential to know that this was for research purposes. A consistent regimen is not advisable.)
If you have existing joint issues, consider starting with a lesser incline. You can still reap the benefits of a 30-minute walk at a comfortable speed.
Who is the 12-3-30 workout suitable for, and who should avoid it?
The 12-3-30 workout is ideal for:
- Individuals with a solid fitness background wishing to disconnect while exercising.
- Those prone to injuries or joint pain who will benefit from low-impact movement.
Approach the 12-3-30 workout cautiously if you are:
- A beginner challenged by the routine’s intensity.
- Anyone currently experiencing knee or lower back problems.
5 things I learned from doing the 12-3-30 workout daily
1. Engaging workouts expedite the time
While not groundbreaking, I discovered that 30 minutes on a treadmill could feel tedious. After the initial two days, the thought of repeating the 12-3-30 challenge on day three was disheartening. As Francis-Townson mentioned, it suits those wishing to mentally disconnect while getting their sweat on—no reps or equipment to monitor, just pure movement.
Fortunately, Francis-Townson noted that it’s better to aim for one or two 12-3-30 sessions weekly, combined with other workout forms. “When it starts to feel monotonous, that’s when excuses will surface,” she advised.
2. Overdoing low-impact exercises can be harmful
For those with prior joint concerns, opting for a treadmill session over high-impact workouts may be wise. Yet, the timeless saying about moderation applies here as well.
Despite having no significant joint issues, I began to notice discomfort in my ankles midway through my fourth session. Francis-Townson suggested this could stem from my footwear or simply overexertion from the repetitive movement.
“Your shoes may not be suited for this kind of repetitive exercise,” she explained. “You might also be engaging muscles in your ankles more frequently than usual, which could lead to discomfort.”
Having run long distances before in my Adidas Ultraboost trainers, I mostly attribute the soreness to the sheer repetition of the activity. Thus, taking breaks becomes essential—more on that shortly.
3. Walking isn’t as ‘easy’ as it seems
One key takeaway is that the 12-3-30 workout isn’t as simple as it appears. Although it’s more challenging to do it for seven days straight, even my first session took me by surprise in terms of exertion. I found myself sweating profusely—almost like during a HIIT session. Post-workout hunger hit me hard, leading me to consume more food than usual.
Francis-Townson confirmed that this was to be expected: “You’ll definitely feel hungrier since you’re expending so much energy without breaks. Additionally, you are stressing your leg muscles similarly to strength training, resulting in micro-tears that need energy to repair.”
Initially, my first session was a fasted cardio workout before my workday began at 7:30 am. Struggling to eat around then, I soon started having a banana with my coffee to fuel my workouts, which made a noticeable difference in how I felt. Nevertheless, my meals’ portion sizes doubled during this week.
What did that entail? As someone who’s navigated food struggles, I believe that nutrition goes beyond mere sustenance; it’s also about enjoyment. Consequently, I indulged in foods that made me feel good—sweet potato, chicken, salmon, veggies, and nuts—each packed with protein for muscle recovery.
4. Timing your workouts carefully is beneficial
In an optimistic spirit, I decided to tack on a weight session after my 12-3-30 workout on day three. Unsurprisingly, it didn’t go well; I struggled to complete even five repetitions of weights I usually handled without issue.
Francis-Townson offered insight: “If you wish to strength train in conjunction with this workout, it’s advisable to perform your resistance session first and use the 12-3-30 routine as a finisher, or eat something beforehand to boost your energy.”
I found myself drained after giving my all to the 12-3-30 workout.
A significant factor could also be dehydration; “A cardio workout like 12-3-30 can lead to considerable water loss, so ensure you’re staying hydrated,” she advised.
5. Rest days are essential, even for low-impact workouts
While experts suggest that the 12-3-30 workout can enhance stamina, my experience was quite the opposite—the sessions felt progressively more challenging as the week progressed. Francis-Townson explained this was because I wasn’t allowing my body any rest days.
“It’s an intense workout,” she clarified. “To build stamina, your body needs time to recuperate and come back stronger. Incorporating rest days between sessions is crucial for reaping the rewards.”
In summary, most of the challenges I encountered stemmed from neglecting to rest. If you’re eager to explore the 12-3-30 routine, prioritizing rest days is vital. As I mentioned, my undertaking was purely investigative, not intended as a sustainable regimen.
