The 12-3-30 workout, paired with core-strengthening exercises and the right gear, offers beginners a simple, effective way to build strength and stability
If you’ve ever found yourself stuck in a workout slump or looking for a simple yet effective way to shake up your fitness routine, the 12-3-30 treadmill workout may be just what you need. Created nearly five years ago by health and beauty influencer Lauren Giraldo, this workout was born from a desire to find a more approachable fitness routine. Frustrated by the overwhelming, high-intensity options available at the time, Giraldo turned to the treadmill and developed a straightforward routine that requires no running, just walking at a brisk incline. Its simplicity and accessibility quickly made it a favorite, especially when it went viral in 2020, and it continues to be a top choice for those looking to improve endurance, lose weight, or simply add some variety to their workout schedule.
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What is the 12-3-30 Workout?
The 12-3-30 workout is a simple yet effective treadmill routine designed for accessibility and challenge. To do it, you set the treadmill to a 12-percent incline, adjust the speed to 3.0, and walk for 30 minutes. This combination of incline and speed creates a workout that engages your muscles more intensely than walking on a flat surface, making it a great way to increase endurance while remaining beginner-friendly. With its manageable pace, this workout can be done regularly without feeling overwhelming, and it’s a fantastic starting point for anyone looking to build a consistent fitness habit. It’s a balanced approach that delivers results without requiring high-intensity exercises.
Who Should Do the 12-3-30 Workout
The 12-3-30 workout is suitable for a wide range of individuals, from beginners to more experienced fitness enthusiasts. For those just starting, it’s an ideal entry point into exercise, as it allows you to adjust the incline or speed to suit your current fitness level. The simple nature of the routine makes it easy to incorporate into a daily schedule. It’s also a great option for people looking to build strength in areas like the glutes and hamstrings, especially as a foundation for future strength training. Whether you’re a novice or seasoned runner, the 12-3-30 workout can serve as a solid cardio routine that helps boost endurance and muscle activation without the need for running.
The Benefits of the 12-3-30 Workout
The benefits of this walking workout go beyond just improving cardiovascular health. Over time, it can help increase your stamina and endurance, especially for long-distance runners, by engaging muscles in new ways. Its focus on walking at an incline helps build both cardio and muscular endurance, which is beneficial not only for runners preparing for hilly courses but also for anyone looking to boost their fitness levels. Plus, with its lower-impact nature, it’s less likely to cause injury compared to running, making it a great option for those with joint concerns or those who work desk jobs. Consistent use of the workout can improve overall health, including lowering the risk of heart disease, diabetes, and some cancers, as well as enhancing mental well-being. For those short on time, breaking it into smaller sessions can still provide significant health benefits throughout the day.
How Often Should You Do the 12-3-30 Workout?
To get the most out of the workout while avoiding overuse injuries, it’s important to incorporate rest and variety into your routine. Don’t do the activity every day, as the body needs time to recover. Recovery days help prevent strain on the muscles and joints, particularly in areas like the lower back and hamstrings, which can be stressed by walking on an incline. Additionally, supplementing the treadmill workout with strength and stretching exercises can reduce the risk of injury and support long-term progress.
Core-Strengthening Squats: Building Stability and Muscle Endurance
Core-strengthening exercises are a great way to complement the 12-3-30 workout, as they target key areas that can help improve overall stability and reduce the risk of injury. One effective way to strengthen your lower body and core is through squats, which engage multiple muscles including your quads, hamstrings, calves, and core. For beginners, here are simple squat exercises you can incorporate into your routine to supplement the 12-3-30 workout:
Bulgarian Split Squats: A single-leg exercise that targets each leg individually. It helps improve stability and balance but requires proper form to avoid knee strain.
Jump Squats: A dynamic, high-impact exercise that works fast-twitch muscle fibers to build power and explosiveness. It’s ideal for those with a solid fitness foundation but should be approached with caution to avoid injury.
Sumo Squats: A wider stance squat that focuses on the inner thighs and helps maintain a more upright torso, making it easier for those with tight hips or limited mobility to perform.
These exercises work together to help build strength, stability, and muscle endurance, which will complement your 12-3-30 workout and contribute to a well-rounded fitness routine.
What Should You Wear? The Perfect Gear for Comfort, Support, and Confidence
When it comes to beginner workouts like the 12-3-30 routine and supplementary squats, wearing the right outfit is also essential for both comfort and confidence. The right gear not only supports your performance but also allows you to move freely and without distraction. Adidas’ Optime Collection is designed to elevate both performance and style, perfect for workouts and other physical activities. Whether you’re hitting the treadmill or focusing on your core, the pieces were crafted to empower athletes with confidence and freedom of movement. The Optime Collection offers the expert support that you need for exercises that engage your lower body, and cooling technology to keep you comfortable, cool and dry, even during intense sessions throughout your workout.
Tailored for strength training, the collection helps athletes feel stable and secure, whether you’re lifting, walking, or moving through daily life. Plus, the range includes practical features like secure side pockets for essentials and pieces made from recycled materials, supporting both your performance and the planet. The collection overall blends strength, support, and style—perfect for athletes of all levels looking to perform at their best.
Photos and Featured Image: MEGA ARCHIVES, ADIDAS, HEALTHLINE, ACTIVE (via Website)
