Have you been at the gym recently and noticed someone walking on the treadmill at a steep incline? They could be doing the viral “12-3-30” workout. It was first shared by social media influencer Lauren Giraldo in a YouTube video about her wellness routine back in 2019 and she shared it again in 2020 on Instagram and TikTok, where it’s become a big hit.
The workout involves walking on a treadmill for 30 minutes at a pace of three miles per hour and on a 12% incline. Giraldo was looking for a workout that was motivating and doable and says she figured out the formula through trial and error. She kept playing with the settings on the treadmill and found this combo to be challenging, but fun. And she credits it with helping her shed 30 pounds.The hashtag #12330 has more than 81-million views on TikTok and Giraldo believes the workout’s simplicity is what’s made it so popular.
Plus, it gets a thumbs up from fitness experts. Dr. Marie Schaefer, a board-certified sports medicine physician at Ohio’s Cleveland Clinic, says walking on a treadmill for 30 minutes at such a high incline is a solid and efficient workout that gives you all the benefits of cardiovascular exercise. “It increases your heart rate. It builds muscle mass,” she explains. “And by putting you on that 12% incline, it’s actually going to nearly double your calorie burn and it can increase your heart rate a bit more.”
- Schaefer points out that both walking and running, as opposed to other cardio workouts like cycling or swimming, are good ways for women to increase bone strength overall and decrease the risk of osteoporosis as they get older.
- To get started with the “12-3-30” workout, she recommends making sure you can walk for 30 minutes on a flat surface outdoors first. Then, make sure you can do a 30-minute walk on a treadmill.
- Once you know you can, start adding in the incline and use the handrails for safety at first. After you feel more balanced and stronger, Schaefer suggests letting go of the handrails so you can swing your arms to give you a better workout.
Source: Good Morning America
Photo: Getty Images