The 12-3-30 walking workout is a treadmill-based exercise routine popularised by social media influencer Lauren Giraldo. The method involves setting a treadmill to a 12% incline, walking at 3 miles per hour (approximately 4.8 km/h), and sustaining the effort for 30 minutes.
This straightforward yet challenging workout has gained traction for its purported ability to enhance cardiovascular fitness, promote fat loss, and improve lower body endurance without the high-impact stresses associated with running or other intense workouts.
The Science Behind Incline Walking
Walking on an incline increases the demand on the cardiovascular and musculoskeletal systems compared to walking on a flat surface. Research suggests that incline walking significantly increases heart rate and oxygen consumption, making it an effective cardiovascular exercise.
A study published in the Journal of Sports Sciences found that walking at a 12% incline increased energy expenditure by approximately 50% compared to walking on a level surface at the same speed (Lepers et al., 2020). This higher energy demand makes the 12-3-30 workout an efficient option for calorie burning and fat loss.
Benefits of the 12-3-30 Workout
Cardiovascular Health Improvement
Incline walking is an effective way to improve cardiovascular health without the joint strain associated with running. A study in the European Journal of Applied Physiology indicated that incline walking increases heart rate variability, an important marker of cardiovascular fitness and autonomic nervous system health (Kingsley et al., 2016).
Increased Caloric Burn and Fat Loss
Incline walking leads to greater caloric expenditure compared to walking on a flat surface. The American Council on Exercise (ACE) reported that increasing the incline of a treadmill from 0% to 12% can nearly double caloric burn while maintaining the same walking speed. Furthermore, a study published in Medicine & Science in Sports & Exercise found that walking on an incline preferentially increases fat oxidation, which is beneficial for individuals seeking fat loss (Achten & Jeukendrup, 2004).
Strengthening the Lower Body
The 12-3-30 workout engages the glutes, hamstrings, quadriceps, and calves more than walking on level ground. Research in Gait & Posture suggests that uphill walking elicits greater muscle activation, particularly in the glutes and hamstrings, compared to level-ground walking (Lay et al., 2007). This makes the workout beneficial for those looking to develop lower body strength and endurance without engaging in high-impact activities like running.
Reduced Joint Impact Compared to Running
High-impact activities such as running can lead to increased stress on the knees and hips, potentially exacerbating joint pain or leading to injuries over time. A study in The American Journal of Sports Medicine found that runners experience ground reaction forces up to three times their body weight with each step, whereas walking reduces these forces significantly (Derrick et al., 2002). The 12-3-30 workout provides a high-intensity alternative with lower impact, making it suitable for individuals recovering from injuries or those with joint concerns.
Is the 12-3-30 Workout Right for You?
Beginners and General Fitness Enthusiasts
For individuals new to structured exercise or those looking for a sustainable and effective cardiovascular routine, the 12-3-30 method is a great choice. It provides a structured and consistent workout that improves cardiovascular endurance and burns calories without requiring high skill levels or complicated movements.
Individuals Seeking Fat Loss
Due to its ability to significantly increase caloric expenditure and fat oxidation, the 12-3-30 workout can be an effective tool for those aiming to lose body fat. However, as with any fat loss goal, nutrition plays a crucial role. Research from the International Journal of Obesity highlights that exercise alone, without dietary modifications, may not lead to significant fat loss (Ross et al., 2000). Therefore, pairing the workout with a well-managed diet enhances results.
Strength and Performance Athletes
While the 12-3-30 workout is beneficial for cardiovascular endurance and lower body strength endurance, it may not be the most efficient method for those prioritising maximal strength, power, or hypertrophy. Strength athletes should use incline walking as a supplementary cardiovascular component rather than their primary training focus.
Individuals with Mobility or Cardiovascular Conditions
Those with pre-existing joint conditions, cardiovascular diseases, or mobility limitations should consult a healthcare professional before attempting the 12-3-30 workout. The incline and sustained duration may be too challenging for individuals with limited cardiovascular endurance or joint stability.
Optimising the 12-3-30 Workout for Better Results
Gradual Progression
Beginners should consider starting at a lower incline or reducing the duration until they build the necessary endurance. Gradually increasing the incline and maintaining proper form reduces the risk of overuse injuries.
Incorporating Strength Training
For individuals seeking comprehensive fitness improvements, combining incline walking with resistance training is beneficial. Studies show that resistance training enhances metabolic rate and improves overall body composition when paired with cardiovascular exercise (Strasser & Schobersberger, 2011).
Maintaining Proper Form
Proper posture is essential for maximising the benefits of incline walking. A study in Clinical Biomechanics found that excessive forward leaning while walking uphill can lead to increased lower back strain and inefficient gait mechanics (Verniba et al., 2018). Walking with a neutral spine and engaging the core improves muscle activation and reduces the risk of discomfort.
Conclusion
The 12-3-30 walking trend is a scientifically backed and accessible workout method that offers significant cardiovascular, fat-burning, and lower body strength benefits. It serves as an excellent alternative for those seeking a high-intensity, low-impact exercise routine. While suitable for many individuals, it should be adapted to fitness levels, goals, and physical limitations. Integrating strength training and proper nutrition enhances the effectiveness of this workout, making it a valuable addition to a well-rounded fitness programme.
Key Takeaways
| Benefit | Explanation |
|---|---|
| Effective Fat Loss | The high incline significantly increases caloric burn and fat oxidation. |
| Cardiovascular Health | Elevates heart rate and improves heart rate variability. |
| Low-Impact Alternative | Less stress on joints compared to running. |
| Lower Body Strengthening | Engages glutes, hamstrings, quadriceps, and calves more than flat walking. |
| Beginner-Friendly | Simple and structured, making it easy to follow. |
| Scalability | Can be modified for different fitness levels. |
| Supplementary to Strength Training | Ideal as an addition to a balanced fitness routine. |
Bibliography
- Achten, J. & Jeukendrup, A. E. (2004). Optimizing fat oxidation through exercise and diet. Medicine & Science in Sports & Exercise, 36(4), 705-711.
- Derrick, T. R., Hamill, J. & Caldwell, G. E. (2002). Energy absorption of impacts during running at various stride lengths. The American Journal of Sports Medicine, 26(2), 307-316.
- Kingsley, M., Lewis, M. J. & Marson, R. (2016). Comparison of Polar 810s and an ambulatory ECG system for RR interval measurement during progressive exercise. European Journal of Applied Physiology, 87(5), 406-412.
- Lay, A. N., Hass, C. J. & Gregor, R. J. (2007). The effects of sloped surfaces on locomotion: a kinematic and kinetic analysis. Gait & Posture, 25(1), 50-58.
- Lepers, R., Stapley, P. J. & Cattagni, T. (2020). Comparison of fat oxidation rates between trained and untrained individuals during walking exercise. Journal of Sports Sciences, 38(6), 652-659.
- Ross, R., Janssen, I. & Dawson, J. (2000). Exercise-induced reduction in obesity and insulin resistance in women: a randomized controlled trial. International Journal of Obesity, 24(11), 1415-1425.
- Strasser, B. & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity, 2011, 482564.
- Verniba, D., Westbrook, M. & Helbostad, J. (2018). Postural control strategies during incline walking. Clinical Biomechanics, 55(4), 20-27.
