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12-3-30 Workout trending on TikTok: Why is treadmill training so popular & do you burn a lot of calories?

If you follow fitness trends, you may have seen the 12-3-30 workout on social media. The treadmill workout already has more than 70 million views on TikTok, and the hashtag #12330challenge has more than 18 million. Many TikTok users claim that the workout encourages them to exercise every day. It also reportedly burns hundreds of calories in less than an hour and has even helped some people lose weight.

What is the 12-3-30 workout?

Gradually increase the intensity of the workout

While there are many fat burning exercise routines, the beauty of the 12-3-30 workout lies in its simplicity. You set the treadmill to an incline of 12 and a speed of 3 miles per hour (about 5 kilometers per hour) and then walk for 30 minutes. However, if you want to shorten some of the intervals, that’s up to you. Once your body gets used to the intensity of the workout, you can increase the speed or incline.

Who is the inventor of this fitness trend?

12-3-30 workout was invented by vlogger Lauren Giraldo

Lauren Giraldo made a name for herself as an actress in her youth. However, the vlogger started making a name for herself in the fitness world after sharing workout videos online. The 12-3-30 star’s TikTok video became a viral hit, shared by millions of people who were amazed at the results. About working out online, Lauren says, “I used to be so intimidated by the gym that it didn’t motivate me. But now I go and do this one thing, and I feel good about it.”

Giraldo developed the treadmill workout when she was looking for an easy way to get in shape. The workout has helped her lose 30 pounds without changing her diet.

Here’s how the workout program works

Treadmill workout is very effective for weight loss

If you’re curious now, we’ll explain more about the workout below.

Who is the 12-3-30 workout suitable for?

12-3-30 Workout is suitable for those who want to do cardio workout


12-3-30 is great for anyone who wants to get in a solid cardio workout. Whether you’re a beginner or an experienced jogger, running uphill strengthens the glute and hamstring muscles and can serve as an introduction to strength training.

Endurance training has many mental health benefits

Although the workout is also commonly prescribed to people recovering from injury or living with joint pain, we recommend doing it with caution and listening to your body.

How does treadmill training affect your body?

12-3-30 workout strengthens the muscles of the buttocks and knees.


Many people have a love-hate relationship with the treadmill, and the 12-3-30 workout is everything you probably hate about endurance training. It has a steady pace, takes a while, and you may even get bored repeating the same movement.

Instead of getting bored, though, you can use the workout to take some time for yourself. Listen to a favorite podcast or music without anyone distracting you. It’s certainly good for your mental health. The emotional benefits of endurance exercise are well known: Stress relief, better sleep, more feelings of happiness, better cognitive function, more energy, less anxiety, etc.

Play your favorite music while you workout

In addition, treadmill training is good for fat loss and your own fitness. Likewise, an additional incline has been shown to increase heart rate calorie burn and strengthen hamstring, gluteal and calf muscles.

How do you safely get started with 12-3-30 workouts?

12-3-30 Workout has more than 70 million views on TikTok

Make sure you are able to walk 30 minutes a day on normal terrain without experiencing muscle or joint pain. Once you can do this safely for three weeks, incorporate inclines several times a week and gradually increase the level. According to experts, however, it’s best not to increase the intensity of your workout by more than 10 percent per week. On the other hand, if you are tired or in pain at any point, don’t move on to the next level. Instead, wait until the pain subsides, and if it doesn’t, see a doctor.

How many times a week should you do the exercise routine?

The exercise routine is good for one's physical condition

Since the 12-3-30 workout became famous, dozens of users have copied it on social media and achieved amazing results – from significant weight loss to toned and well-toned abs. However, for it to be effective, experts advise that you do it twice a week at first until you get used to exercising it at least 5 days a week.

How many calories do you burn per treadmill workout?

You burn about 300 calories per 12-3-30 Workout

Although the exact results will vary depending on your weight, fitness level and overall health, this workout program is extremely effective for anyone who wants to burn more calories. But to be more specific: For example, if a person weighing 150 kg runs on a treadmill with no incline at a speed of 3 miles (about 5 kilometers) per hour, they will burn about 140 calories. However, with the 12-3-30 workout performed at an incline of 12, the number of calories burned at least doubles.