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The 3×3 by 12 TikTok trend is the simplest morning routine you’ll actually stick to

Compared to the 75-hard challenge, this TikTok morning routine is a gentler, simpler way to improve your wellness

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It’s difficult to keep up with the constant wave of TikTok trends, and many aren’t worth bothering with anyway. Some aren’t realistic enough for those of us with busy schedules, and others are silly and fun, but we probably won’t last more than a few days. One of the more recent, popular TikTok fitness trends is the 3×3 by 12 morning routine. While it isn’t entirely evidence-based, I will say it’s more attainable and realistic than many of the other trends I’ve seen hovering around the TikTok universe.

What is the 3×3 by 12 morning routine?

man walking
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The 3×3 by 12 morning routine you might have heard about on TikTok involves hitting certain health goals before the clock strikes noon, namely:

  1. Take 3,000 steps.
  2. Drink ⅓ of your daily water goal.
  3. Eat 30 grams of protein.
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You could wake up, drink some water, and eat your 30 grams of protein before walking your dog, or something like that.

Walking 3,000 steps

Man walking outside
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In a study of older adults who wore a pedometer, the researchers found that increasing the daily step count by 3000 steps per day, five days per week, over 20 weeks improved blood pressure. The researchers pointed out that adding those 3,000 steps was effective for reducing blood pressure in older adults with hypertension.

The benefits of morning hydration

man yoga mat drinking water
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Consuming water in the morning could help reduce your daily calorie intake and make you feel fuller. Drinking more water in the morning could also be beneficial for weight management. These effects might not be the same across all populations. Another study revealed that increasing your daily water consumption by around 1.5 liters burned 48 extra calories, which could be about 17,000 extra calories burned over the course of one year.

You can reverse mild dehydration by drinking more fluids, and this could help sharpen your brain in the morning. Mild dehydration can impair mental performance and make it harder to memorize or learn new tasks.

30 grams of protein before noon

bowl_of_spinach_eggs
Foodie Factor / Pexels

It’s a good idea to have some protein in the morning because protein can help you feel fuller and support muscle building. The 30 grams of protein is a general rule that might not be the best choice for everyone. People have different body weights and protein requirements as well as protein preferences. What’s the right amount for one person might be too much for another.

Simplicity rather than rigidity

man walking outside with laptop business man
Olly / Pexels

For some fitness buffs, this routine might not be enough. I like the simplicity of this routine compared to many others I’ve seen, and the creator TikToker Abbie Overturf swears it changed her life. The goal is to take these simple three steps every morning before 12 to improve your health and fitness. Compared to the strict 75-hard challenge, it’s a lot more attainable and realistic for a wider population. TikTok’s 3×3 by 12 morning routine is a gentler way to help ease you into a healthier version of yourself.

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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