I Tried the Viral 12-3-30 Workout for a Month
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Quick question: If you haven’t heard of the 12-3-30 workout, where were you? The workout — which went viral on TikTok after being coined by content creator Lauren Giraldo earlier this year — currently garners 2.7 million likes and 12.6 million views.
When it came to my feed, I was curious. The routine looked simple enough and consisted of walking for 30 minutes on a treadmill at the gym. I’m usually skeptical when it comes to celebrity workouts or online trends—I love trying routines or sweat sessions recommended by qualified professionals—but was eager to give it a go.
It sounded like fun, and seeing that there are so many benefits to running, I decided to try it for a month. Keep scrolling for my thoughts and professional info puregym Personal trainers Josh Hardman and Laura Eaton.
What is the 12-3-30 Workout?
As mentioned above, the workout is fairly simple—all you need is a good sports bra, a treadmill, and a good pair of running trainers. ready? Giraldo explains that, from there, all you have to do is set your treadmill to an incline of twelve, change the speed to 3mph, and walk for 30 minutes.
Giraldo doesn’t warm up before her session, but I made sure – according to the NHS website, a few minutes of dynamic stretches before and after sweating can reduce the risk of injury.
Speaking about the workout in his video, Giraldo explains that it’s a workout he enjoys at the gym — so I was sold, which often feels the same way. “I used to be so afraid of the gym and it wasn’t motivating. Now I go, I do this one thing and I can feel good about myself,” she shares.
@laurengiraldohonestly game changerOriginal Soundtrack – Lauren Giraldo
How many times did I do the 12-3-30 workout?
good question Over the course of the month, I aimed to do two to three workouts a week – again, the NHS recommends working out a week.
Giraldo says she aims for five days a week in her video, but I wanted to avoid overexertion. Not only would I find it difficult five times a week to fit into my work schedule, I wanted to prioritize rest days to make sure my muscles had time to recover (here’s where muscle soreness begins). There was no delay).
How did I find the 12-3-30 workout?
After trying it for four weeks, I’ve had mixed feelings. Before I started, I was foolish enough to think that the workout would be easy. It’s running, isn’t it? As someone who loves nothing more than a sweaty spin class or an intense HIIT workout, walking for 30 minutes seemed like a piece of cake. How wrong was I?
Sure, for the first five to ten minutes it seemed quite possible, but by the fifteen-minute mark, I was sweating as much as I would during a run or class.
Just because it’s a form of low-impact cardio doesn’t mean it won’t be a tough workout—you’ll actually be running at an incline for quite a long time.
Pros: I was definitely sweating and my heart rate was rising. Likewise, it was easy—sometimes, after a hectic day where I just wanted to switch off, I didn’t even have to think about my workouts. All I had to do was jump on the treadmill for 30 minutes. Sometimes I would listen to music, sometimes I would watch a half-hour show on Netflix, and often I would just walk.
Cons: I found it quite difficult to do the same workout over and over for such a long period of time. As mentioned above, I’m a big fan of HIIT workouts – they’re not repetitive and so it’s hard to get bored, whereas at times with 12-3-30 I found myself stopping because I was just doing . Repeated movement for half an hour.
Overall, this is definitely a workout I will keep doing, but I also like to mix it with weight training, gym classes, and other forms of exercise. I’m all about keeping things exciting.
What equipment do you need for 12-3-30?
A good pair of trainers is key when it comes to this type of workout. I only wore one pair all month, and they were Guide 15 Instructables by Saucony.
Not only did I love the colors for summer, but they literally made me feel like I was walking on air. As an ecommerce writer who tests products for a living, I recommend.
lady guide 15 instructor, £130 | Saucony
The redesigned Guide 15 delivers a comfort-first feel that takes your running (or walking) to new heights. When I tested, constructed using soft cushioning and a cushioned sock liner, I could feel they were springier—they definitely have more foam and less weight than other trainers I’ve tried .
Along with a good pair of trainers, your best gym leggings and a supportive sports bra should do the trick. If you don’t like going to the gym, why not invest in a treadmill so you can try it at home?
JTX Sprint-3 Electric Treadmill,
£639. was Now £599 | JTX Fitness
This treadmill is small but powerful, ideal for home workouts. It comes with everything you need, from a AA fully automatic inline, 5″ high visibility backlit display and tablet holder to keep track of your workouts, MP3 sockets and speakers so you can listen to music.
What are the benefits of 12-3-30?
Although I personally found that this workout helped improve my fitness as well as my mental health, I wanted to get a professional opinion on the benefits—because, after all, Giraldo isn’t a qualified PT (thousands trend Despite jumping on and trying his workout, myself included).
Laura Eaton, a personal trainer from puregymshared that 12-2-30 is a memorable event because it requires minimal set up time and is short enough that most people can easily fit it into their day. “Most gyms will always have a treadmill free, which minimizes your risk of not being able to workout because others are using the equipment,” she adds. Likewise, she says you’ll reduce your risk of gym anxiety (more common than you think) if you go to the gym with a plan.
After doing this for a month, I definitely felt like my confidence in the gym had skyrocketed—I was comfortable in the space and felt I could break any workout there (within reason). But how can it affect your physical health?
“Walking is a great cardiovascular activity, and adding incline will get your heart rate up, improving both your cardiovascular health and endurance,” Eaton explained. “This exercise is more gentle on the joints than running or jogging, making it an excellent choice for different age groups and fitness levels.”
Is the 12-3-30 Workout Safe?
Although it sounds relatively simple, it is always important to clarify that a workout is safe before doing it yourself. Eat the answer? Since it is largely low-impact walking, it is safe. But she recommends familiarizing yourself with safety precautions — such as an emergency stop cord — pre-workout.
Also, top tip: Don’t grab the sides of the treadmill while you’re working out because you can injure yourself (plus it means your muscles are effectively cheating). If you feel like you need to do so, she encourages you to lower the slack a little.
Who Should Avoid Working Out 12-3-30?
Remember: While the workout may be safe, that doesn’t mean it’s suitable for everyone. We would always recommend checking with your doctor or personal trainer before trying a new routine. It doesn’t need to be down to earth—take five minutes to check in with the PT the next time you shift to your local gym. Eventually he is hired for the same.
For 12-3-30, both experts cautioned against walking with lower back pain or extremely tight calves. “People who suffer from plantar fasciitis should also avoid it, as the increased pressure on the feet can cause tiny tears in the connective tissue,” says Eaton.
Is the TikTok workout trend doing more harm than good?
So, this particular TikTok trend was indeed a sound workout – but that doesn’t mean they all are. You may have seen the ridiculous workouts posted for likes on social media — so, how do you sneak peeks out of people’s worth of your time, well, no?
Good question- and one I picked about PT’s mind as well. While these trends can be positive, he said, because they encourage people to be active and move more, many of them are created by amateurs who have no formal training or qualifications.
Likewise, they often focus solely on weight loss rather than improving your fitness or maintaining your current health.
John Hardman, a personal trainer from puregym. Better for your mental health.”
Eaton agrees, worrying that these videos can sometimes give viewers misinformation and confuse planning exercises – conflicting views permeate the platform. “The goal should be to make exercise accessible to everyone – you should work to find exercises that are challenging as well as enjoyable.”
We both agree with PT — while some online workout trends can be risky, working out this way is best for you. will you give it a try?