The MOVE by BJC Blog


Worth The Hype: 12-3-30 Treadmill Workout

Wednesday, January 29, 2025

The 12-3-30 workout has gained popularity across social media because of the simplicity and quick results many have received. The workout is straightforward—an individual sets a treadmill incline to 12%, the speed to 3 mph, and walks for a total of 30-minutes. Many people have found it to be an easy and effective workout to fit into their daily routines. Especially beginners to fitness that want to ease into their fitness journey or for individuals that want to add variety to their current fitness routine.  Is the hype truly worth it?

For beginners or anyone intimidated by traditional workout programs that include resistance training, running, spinning, etc., the 12-3-30 treadmill workout can be a great starting point or just one of many points along the journey. Walking at a high incline is great for activating the glutes, hamstrings, quads, and calves while also steadily increasing the heart rate. This workout is a lower impact option that is easier on the joints compared to a standard running workout. Even though it is a good start to developing a regular exercise routine, this workout is not a magic formula. Over time, the body will adapt to this routine; you’ll become really good at walking 3 mph at a 12% incline for 30 minutes if this is all you do. Therefore, intensity modifications will need to be made to this workout by adjusting the speed or grade or another form of exercise will need to be integrated throughout the week to continue to gain results. For example, incorporating another form of endurance training and/or incorporating strength training two-to-three times per week. It is also possible that three mph or a 12% incline is more than you can maintain for the entire 30-minute session initially so scaling back on one or both factors may be necessary at the start. Let’s remember, there are many components to fitness and the best programs will include each- cardiovascular endurance (12-3-30 treadmill), strength, body composition, flexibility and mobility all need to be integrated.

So, is 12-3-30 worth the hype? The answer truly depends on an individual's goals. If the goals consist of finding a simple workout that helps them stay active for their overall health, completing this workout two-to-three times per week aligns with that goal. But, if an individual's goal consists of something more comprehensive, like building muscle or preparing for a marathon, the 12-3-30 workout needs to be paired with a well-rounded exercise program created specifically with those goals in mind. To conclude, just like any other fitness trend, it will soon be in the archives of all the other fitness trends, but it is important to find a routine that works within your schedule and fits best for your goals.