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Everything you need to know about 12-3-30

Updated: Mar 1, 2022

The 12-3-30 exercise has been trending all over fitness TikTok. Lauren Giraldo created this workout and shared it on her YouTube channel in 2019 when she was seeking an easy and simple way to get in shape.

How it works

To do the 12-3-30 exercise, you have to walk for 30 minutes on a treadmill with an incline of 12 and a 3.0 mph pace. When you set the treadmill to a 12% elevation, your body has to work significantly harder to lift your body weight on an incline. The 3.0 mph pace is a typical walking speed that most people can achieve, making it a great option for beginners.

My personal experience

I went into doing this exercise because people were saying they were getting immediate results. Guys! When I tell you I saw immediate results, I truly did. After doing it for just a week I noticed small differences in my appearance. Now, after doing it for a month I have felt like my best self. Mentally, I feel like I am at my happiest, and I am a lot more positive throughout my day.

When I started incorporating this workout into my daily routine it was hard. It took me about a week to find out what works best for me, which is working out early in the morning before my classes.

Some important reminders to doing this 12-3-30 workout

Fluctuation is okay. You should be working out at your own pace if you need to lower the incline do it! You have to work your way up to doing this workout, and the day you complete it you will be so proud of yourself.

Workout in what you feel most comfortable in. There are days when I want to just wear a baggy T-shirt and biker shorts there are other days when I want to wear a cute workout set. I promise when you workout in something you are comfortable in you won’t be focused on how you look you’ll be focused on accomplishing this workout.

Always, always, always stretch before a workout and drink lots of water! You want to avoid muscle cramps at all costs, and by having a proper pre-workout routine, you will.

If you’re someone who likes to listen to something while working out, I tend to either listen to music (specifically "All Too Well [10 Minute Version]" by Taylor Swift) or I listen to motivational/self-growth podcasts. I find it a better way to kill time and stay focused.


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