What Is the 12-3-30 Workout?
Health and beauty influencer Lauren Giraldo introduced TikTok to her 12-3-30 workout in 2020.
But there’s nothing easy about this low-impact, high-rigor workout.
Photo:Monkey Business Images/Getty Images
Walking uphill at that speed and for thatlong requiresa lotof endurance and will really get your heart rate up.
For most people, it’s getting them into a cardio zone for their workout.
The reason for the workouts undeniable popularity, however, lies in its accessibility.
While the concept itself isnt revolutionary, walking uphill can provide some pretty amazing health benefits.
Is 12-3-30 Good for You?
It’s agreat way to increase endorphins, enhance physical endurance, andimprove cardiovascular health.
Its cardio, so itsgood for the lungsand heart, says Atkins.
The exercise also has some pretty amazingbenefits for pelvic floor strength.
Walking at an incline can help stretch the pelvic floor muscles, Shoope says.
We often see people carry a lot of tension or tightness, and therefore have almost overactivepelvic floor muscles.
So [incline walking] is a fun way topromote some lengtheningthrough those muscles.
Probably the biggest benefit is just the fact that it’s promoting movement, Shoope says.
Especially in the United States, so many people need to be encouraged to move more.
Though 12-3-30 has become an ultra-trendy workout, its virality has encouraged generations of Americans to break a sweat.
For this reason alone, 12-3-30 has really energized the fitness industry.
Is 12-3-30 the Right Workout for Me?
I wouldn’t say there’s anything inherently dangerous about 12-3-30, Shoope says.
The problem that I see as a physical therapist is people doing too much too fast.
Its never wise to take your lifestyle from one extreme to the other.
Folks with pre-existing medical conditions should also take necessary precautions.
You might want to run these by professionals that you’re working with.
As with any workout or exercise program, check with your physician before starting, Atkins agrees.
How Can I Start?
Though 12-3-30 is nothing more than an inclined walk, its a pretty intense workout.
12-3-30 is all about gettingyoursteps in andyourheart rate up, so tailor the speed and incline toyourbody.
If you haven’t been walking at all, maybe start walking on flat ground first, Leavell says.
In short: Lower the incline (12 percent is really steep!)
it’s possible for you to change any of the variables to design a workout that works for you.
The biggest factor is setting the treadmill at a speed and incline that youre comfortable with.
