It seems a new health or wellness trend is popping up on social media every day.
As a result, you’ll find no shortage of workout enthusiasts and influencers flooding your feed at any given moment.
One such trend is the now famous TikTok treadmill workout, ‘12-3-30,’ which is touted for its ability to help shed pounds and build endurance, all without investing much time into it. And another such trend is famous TikTok treadmill workout a comprehensive guide leafabout
In this article, we’ll dive into the famous TikTok treadmill workout, ’12-3-30’ with a comprehensive leafabout to shed some light on what has become a viral hit.
What Is The Famous TikTok Treadmill Workout A Comprehensive Guide Leafabout?
The famous TikTok treadmill workout a comprehensive guide leafabout is a search term on TikTok that went viral. Many people are searching this term on TikTok to find the famous TikTok treadmill workout 12-2-10.
What Is The Famous TikTok Treadmill Workout Known As ‘12-3-10’?
The now-viral TikTok treadmill workout referred to as ‘12-3-10’ was first developed by Lauren Giraldo, a health and beauty social media influencer out of a desire to find motivation to exercise at the gym.
In the ‘12-3-10’ workout, you walk instead of running on a treadmill at a speed of three miles per hour at a 12% incline for 30 minutes. That’s it!
Admitting she’s not a runner, she told TODAY.com she came up with the idea in hopes of finding something that worked for her.
Giraldo came up with the popular workout that has helped her lose and keep off approximately 30 pounds by first selecting the maximum incline on the treadmill at her gym, 12%.
As someone who prefers to walk, she said “3 miles per hour felt ‘right’ because it was just walking.”
She also expressed that “her grandma always recommended 30 minutes of exercise daily,” and thus the third element of her workout was chosen.
Giraldo admits it took her “a couple of months to start enjoying, and even look forward, to her workout,” but once she developed strength and stamina, she says that focusing on herself for 30 minutes a day not only helped her physically but also mentally.
What Is 12 Incline On A Treadmill?
On most treadmills, the incline can be adjusted from 1 to 15, with 0 being completely flat and 15 being a steep uphill climb. That means that a 12% incline would be on the upper end of the incline.
How To Do The ‘12-3-10’ Workout?
Giraldo’s famous TikTok treadmill workout, ‘12-3-30,’ is based on three treadmill settings: incline, speed, and time.
To do the workout, set the incline to 12%, the speed to 3 miles per hour (mph), and the time for 30 minutes.
Giraldo says she does the workout about five times per week.
The social media influencer credits this workout for her shedding 30 pounds, but she also says she felt proud for being consistent with her workout. She felt “accomplished every time” she did it.
As a bonus, Giraldo says she gained confidence and felt more comfortable “stepping foot in the gym.” So much so, that she now incorporates weights and other exercises into her routine.
What Are The Benefits Of The ‘12-3-10’ Treadmill Workout?
Walking on a regular basis has many health benefits in itself. According to the Mayo Clinic, walking can:
- Improve your cardiovascular health and blood pressure
- Help you control your blood sugar and reduce your risk of diabetes
- Increase your metabolism and aerobic capacity
- Aid with weight loss and healthy weight maintenance
- Strengthen your immune system, bones, and muscles
- Improve your mood, memory, and sleep
Many view walking as a good alternative to running, especially those with joint or knee issues due to the low-impact nature of the activity.
Adding an incline to walking intensifies your workout because it engages your glutes, hamstrings, quads, and core, all the while increasing your heart rate.
The U.S. Department of Health and Human Services advises moderate-intensity aerobic exercise between 150 and 300 minutes per week to reap the most benefits.
Helpful Tips For A Safe And Effective ‘12-3-10’ Workout
It is important to remember that not everyone is at the same fitness or health level. Therefore, it is best to start slow and adjust the workout to where you are physically.
Even Giraldo admits she couldn’t complete a 30-minute workout at first. She recalls, “I definitely had to work up to the 30 minutes. I couldn’t get through it without losing my breath and started out by taking a break after the 10 or 15-minute mark.”
Osteopathic sports medicine specialist and chief of primary care sports medicine at NYU Langone Health, Dr. Dennis Cardone, told TODAY that “If someone is working that hard with this workout and they are a 20-something, young and healthy, and they are struggling…it’s just too much too soon and it should really have a recovery day as well.”
Cardone further explains that because “people don’t think that walking is a stressor” they don’t account for the effects of a steep incline on their body.
Such a steep incline can be a stressor for your “lower back, hamstring, Achilles tendon, knee, plantar fascia.”
Furthermore, repeating such a taxing workout day in and day out without rest could lead to “overuse injury.”
With that in mind, let’s take a look at some helpful tips to help you make the most of your ‘12-3-30’ treadmill workout.
- Start slow and work your way up to your goal. Adjust the numbers to where you are. Don’t incline so rapidly and start flat on the treadmill if you need to. Do less time or slow down the speed a little bit, especially if you are new to fitness.
- Increase incline or speed gradually. Don’t try to increase the incline or speed from one day to the next to ‘push’ yourself. Instead, start flat or at the lowest setting and stay there for a week, then increase the intensity week by week.
- Take a recovery day. No matter the workout type, doing the same activity day in and day out is a sure way to risk suffering an ‘overuse injury.’ It is important to allow your muscles to rest for a day. You don’t have to stop working out on recovery days, simply focus on a different body part or activity to keep active.
- Strengthen and stretch. Although walking is beneficial to your health, it can also affect your posture, lower back, calf muscles, etc., especially if doing so on an incline, whether indoors or out. Stretching and doing core-strengthening exercises can soothe and reduce the risk of injury.
- Consult your physician before starting a new workout regime. Your physician will know your health and physical condition and will advise you best on how to approach a new workout.
While there is no shortage of workout enthusiasts and influencers flooding your social media feed at any given moment, not all of them are trained professionals.
The famous TikTok treadmill workout, ‘12-3-30,’ has become a viral hit for its creator’s claim it can help shed pounds and build endurance with minimal time investment.
No doubt there is truth the results; however, always keep your fitness and health level in mind when starting a new workout regime to avoid injury or health complications.