Skip to main content

A new cardio workout, incline walking, is all the rage on TikTok – but is it any good?

Your cardio routine may already include it

cardio
Andrea Piacquadio/Pexels / Andrea Piacquadio/Pexels

Finding a cardio exercise you enjoy is the best way to stay consistent and committed to your workouts. The viral TikTok workout “12-3-30” first became popular in early 2020, however, it remains one of the most popular and effective options for low-impact cardio today. 

So, what exactly is this viral TikTok workout and what does it involve? The 12-3-30 workout is simply a nickname for utilizing incline walking on the treadmill for a killer cardio workout. To do this workout, simply hop on a treadmill, set the incline to 12, and the speed to 3 miles per hour. The “30” portion of this workout’s nickname tells you to walk in these settings for 30 minutes a day.

cardio
Ryan De Hamer/Unsplash

Origins of 12-3-30 TikTok Trend

The 12-3-30 TikTok trend was created by social media influencer Lauren Giraldo, who first shared her workout online in an effort to help others. After struggling to find a type of low-impact cardio that was both motivating and realistic, Lauren discovered incline walking after years of trial and error.

Soon after posting her unique treadmill workout on social media, the video went viral, with over 80 million views today. Viewers around the world became intrigued by this workout and its potential for amazing results, requiring only a treadmill to complete. View the original TikTok below:

What is the appeal of treadmill incline walking? 

Incline walking on a treadmill is one of the best cardio exercises for a fast, yet effective workout. If you can’t spend hours in the gym running miles, this popular trend is perfect for a fast, yet efficient cardio workout in. 

Not only is incline walking attractive for those short on time, but it’s also a versatile workout for people of all fitness levels and ages. For those who have joint pain, low back pain, or knee injuries, incline walking can offer benefits similar to running, yet in a lower impact form. Incline walking puts less stress on the joints than running, yet still offers a great calorie burn and elevates your heart rate to improve cardiovascular health.

cardio
Gina Lin / Unsplash

More benefits of incline walking

Trying incline walking as a form of low-impact cardio is also a great way to condition your body for realistic terrain. As your body adjusts to walking on a steep incline, this mimics an outdoor hilly terrain that is different than walking on a flat surface. With consistent incline walk workouts, you’ll prime and prep your body for hiking and running on various outdoor terrains.

Unlike walking on a flat surface, incline walking also targets specific muscle groups in your legs and glutes. Not only can you work up a great sweat with this low-impact cardio to help maintain a healthy body weight, but you can also strengthen muscles in the legs. In addition, incline walking engages your core as your body has to hold itself up when walking up steep inclines.

Of course, another benefit to this workout is its versatility. Rain or shine, all you’ll need is a treadmill to stay consistent with this type of low impact cardio.

man lifting weight
Unsplash

Should you do cardio before or after weights?

Thinking of incorporating incline walking into your workout routine? Many cardio newbies wonder if it’s best to do cardio before or after lifting weights. The answer to this commonly asked question is not clear-cut. The answer depends on your current fitness goals. If your primary goal is to increase your muscle strength, try doing cardio after you’ve completed your lift. This will give you the most energy to crush your muscle-building workout, helping to further your goals. On the other hand, if your primary fitness goal is to increase endurance, cardio can be performed before weight lifting.

Man wearing fitness tracker
Unsplash / Unsplash

What you need to know about starting incline walking

Although you may be eager to jump into trying incline walking, it’s important to go slow as your body adjusts to walking on a steep incline. Some newbies find walking at a 12% incline to be too steep at first. In these cases, start slowly and work your way up gradually as you increase the incline. The speed of 3 miles per hour can also be adjusted based on your current fitness level.

While the “12-3-30” TikTok trend suggests a 12% incline at 3 miles per hour, this is simply one of many ways to do a treadmill incline workout. As your core, leg, and glute muscles strengthen, you may find the workout becoming too easy. At this point, those seeking a more challenging workout can adjust the treadmill incline and speed settings, as well as increase the duration of the workout.

When performing this workout, it’s crucial to avoid holding onto the treadmill for support. If you find yourself holding onto the railings, this may be a sign to decrease the intensity until your body adapts. As with any new workout routine, go at your own pace until you build up endurance over time.

Man running on a treadmill
Pexels / Pexels

The bottom line

Though incline walking began as a TikTok trend, this method of sustainable, low-impact cardio is certainly here to stay. Incline walking can help build lower body strength while helping to improve cardiovascular fitness. As you give this unique workout a try, go slow and be patient with yourself. In no time, you’ll build up the strength and endurance to walk on an incline with ease.

Editors' Recommendations

Emily Caldwell
Emily is a freelance lifestyle, food, fitness, and nutrition/health writer with a B.S. in Health & Human Services from…
6 effective resistance band workouts to tone your triceps
Get tone, not bulky
Man using a teal resistance band outside

Resistance training challenges you physically and mentally, helping you build strength and tone. Dumbbells and barbells are often preferred, though bodyweight exercises like planks and pushups are also popular. Resistance bands may not look like much. However, the fitness version of rubber bands is a worthy addition to your workout toolbox. The versatile bands are thin enough to fit even in a smaller home. However, even sprawling fitness studios and gyms often have resistance bands on hand.

There’s good reason — one 2019 study showed resistance bands were about as effective as standard gym equipment for building strength. Bands offer other benefits, too. You can control the resistance in a workout based on where you hold the band. The lightweight nature makes resistance bands ideal for people cleared to resume working out post-injury.

Read more
TikTok just found out what a walking pad is, and it’s going viral. Do you need one, though? We help you decide
A walking pad isn't for everyone
Sporty man training on walking treadmill at home

 

For several years now, many health-centric companies have offered standing desks and workstations for employees. Standing desks have gained popularity in recent years thanks to their many health benefits, such as improved posture and reducing the risk of chronic back pain. Taking a similar, yet slightly different approach, is TikTok's latest trend – a walking pad. A walking pad, also known as a walking workstation, combines a treadmill with a desk to help you get your daily steps in while you work.

Read more
TikTok thinks ‘cozy cardio’ is a thing – but is it? We find out
Sounds like nonsense, but cozy cardio might be on to something
Man treadmill running

In the past few years, "self-care" is a term in the health and wellness industry that has continued to hold new meanings. Today, TikTok’s newest "cozy cardio" trend combines self-care with cardio gym routines, creating a new way to make movement enjoyable and encouraging. 

Cozy cardio, a name coined by TikToker Hope Zuckerbrow, involves creating an appealing environment in your home to provide motivation for cardio exercises. This trend highlights that gym settings are not appealing to everyone; as some may find the environment overstimulating, while others may struggle with self-image issues when working out in public settings.
What exactly is 'cozy cardio' and what are its benefits?
Whether it’s working out in your favorite exercise clothing, lighting a candle, or playing soothing music, this recent TikTok trend is all about creating an environment that encourages you to get your cardio in. The goal of this trend is to help people get in more tune with their personal best environment, helping to reduce the intimidation associated with doing cardio in public settings.

Read more