Low impact, heavy gains: Discover the 12-3-30 workout

Indoor exercise doesn’t get any easier than this. Discover the transformative potential of 12-3-30 workouts

The 12-3-30 workout gained popularity on social media a few years ago, but its appeal continues today. This workout is simple, requires minimal time and equipment, yet offers numerous health advantages and helps to lose weight. Getting a lot of health benefits quickly sure is tempting.  Lauren Giraldo, a health and beauty influencer, popularized the workout on her YouTube channel. She was initially seeking a strategy to get in shape and lose weight. While Lauren preferred working out at the gym, she wasn’t motivated by the traditional gym workouts. However, she discovered the 12-3-30 workout to be more enjoyable and effective, resulting in 30 pounds of weight loss.

The 12-3-30 workout is a low–impact cardio workout that focuses on the muscles in your posterior chain and lower body. It requires thirty minutes of walking at three miles per hour on a treadmill set to a 12–percent inclination. It may appear easy, but those who have tried this exercise say that it is more challenging than it seems.


First, it’s essential to fuel up at least forty–five minutes before you exercise. Have a snack combining carbohydrates and protein to provide the necessary nutrition. This will ensure you have the energy you need for the workout.

Next, it’s important not to rush into your workout. Take your time and start with the pre-workout stretches to warm up your legs, calves, hamstrings and hips. After that, gradually work your way up to the treadmill.

Do a few minutes at zero percent inclination, to begin with. Then, adjust the incline and potential speed to reach your 12-3-30 target. It’s good to push yourself, but listening to your body is equally important. Customize the duration and pace according to your fitness level and body condition.

After completing your workout, set aside some time to rest and recover. Recovery is crucial to reduce the risk of potential injuries. When you feel your muscles working, getting stronger and tightening, take a break and do some basic foam rolling or an active recovery workout.


You might want the convenience and benefits of a treadmill, but you simply don’t have easy access to one and won’t be getting anytime soon. In that case, don’t worry; other equipment can help you, such as an arc trainer or a stationary bike. You can increase the resistance or stride on these types of equipment as an alternative method that may be better for some people based on their physical condition.

But if you don’t have access to a gym or exercise machines, simply running outdoors, especially uphill, is a great way to get your heart pumping. Always remember that being consistent is of the utmost importance.


The Indonesian Ministry of Health recommends that adults engage in at least 150 minutes of weekly physical activity for a healthier heart. Exercise can be divided into 30 minutes daily, five times a week. The recommended activities don’t have to be limited to exercising at the gym but rather exercise that stimulates the entire body and cardiovascular system. Try climbing up and down stairs, jogging, swimming, cycling and the 12-3-30 workout. Considering the duration, you could definitely fit this exercise routine into your weekly schedule.

While the 12-3-30 workout effectively targets the lower body muscles, it’s possible to include other workout elements to strengthen your upper body and achieve the best overall results. Consider complementing the routine with workouts like yoga or pilates to engage and strengthen your upper body.


According to research, walking on an incline offers several benefits, such as increased calorie burn compared to flat-level walking, increased heart rate and helped maintain healthy blood pressure. The 12-3-30 workout benefits heart health, disease prevention (such as heart disease and diabetes) and weight management.

Moreover, this workout also effectively targets your posterior chain, engaging muscles such as the glutes, hamstrings, lower back and calves. It enhances lower body strength and overall balance. However, building stronger glutes requires additional factors, such as eating enough protein and getting enough rest, which is crucial for muscle development.

Additionally, the workout also helps you burn calories and improve your mood. Constant repetition and lifestyle changes, such as maintaining a balanced diet, can help shed excess body fat and improve endurance. The release of endorphins during exercise can positively impact a person’s emotional well-being, mood and even social interactions.


Some may risk potential injuries if they push their bodies beyond their physical limits or become overly focused on completing a certain target. Common injuries experienced include shin splints or aggravated achy joints. So, when you feel that your body cannot continue anymore, slow down the pace or press the emergency stop on the treadmill.

Although walking is relatively easy, performing it at an incline increases the risk of falling if not done correctly. It requires additional effort to maintain your stability. To help minimize this risk, maintain a speed and angle of incline that keeps your joints in a relatively neutral position when moving. Lastly, don’t forget to wear supportive footwear with good arch support to protect your feet and ankles.