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12-3-30 workout is still in the fitness spotlight — here are the pros and cons

Is this popular treadmill routine worth a try?

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muscular man on treadmill standing on treadmill in gym
Tima Miroshnichenko / Pexels

When I was going through physical therapy for three months, my physical therapist often had me start with incline walking on a treadmill, which is easier than it looks. By the time I was done and ready to move on to strength training and resistance training, I was definitely feeling more of a workout than initially expected.

The 12-3-30 workout has been trending on TikTok and elsewhere for some time now. Many people like trying different workout methods because it keeps things interesting and provides them with a more structured plan to follow. So, should you try the 12-3-30 workout? Let’s look at what this popular treadmill routine involves and the pros and cons, so you can decide if it’s worth a try.   

What is the 12-3-30 workout?

Man on treadmill walking using machine in gym
Julia Larson / Pexels

To do the 12-3-30 workout, you’ll need a treadmill. Set the treadmill to a 12% incline and walk for 30 minutes at a pace of 3 miles per hour, hence the name, 12-3-30. The idea is to avoid holding on to the handrails.

What are the pros?

man walking on treadmill
Tima Miroshnichenko / Pexels

Here are some of the pros to consider for the 12-3-30 workout:

  • It’s low-intensity.
  • It’s straightforward to follow, rather than many of the daunting, overly complicated workout methods.
  • It’s short, and you could do it on your lunch break.
  • Suitable for most fitness levels.
  • Researchers have revealed numerous benefits of walking, including increased aerobic fitness, reduced body weight and body mass index, lowered blood pressure, improved memory, and enhanced bone density.
  • Researchers have found that incline walking is particularly effective for strengthening the quadriceps and gluteal muscles. The incline adds even more cardiovascular benefits, which is good news for your heart health.

The possible cons or drawbacks

-gym treadmill
Heyho / Pexels

There aren’t really any major cons, drawbacks, or risks with the 12-3-30 workout. Individuals with certain joint issues, ankle or knee problems, or injuries should consult their healthcare provider before attempting a new workout. It’s also not a good choice for those without access to a gym membership or a treadmill.

Should you try the 12-3-30 workout method?

Ellptical, treadmill, and bike at a gym.
Chuttersnap / Unsplash

Some people would rather do something else than stay on the treadmill for the full half hour. It’s up to you if you’d like to step on that treadmill, set the incline to 12% and the speed to 3mph, and off you go, but the internet and social media are certainly raving about it — plus, there are plenty of health benefits.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…
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