The 12-3-30 Workout Could Give Your Fitness Routine the Low-Impact Cardio It Needs

You may have heard about the 12-3-30 workout. The trendy fitness approach is all over TikTok, where the hashtag #12330 has amassed more than 374 million views.

Any fitness trend or tips found on the internet should be taken with a handful of salt. But 12-3-30 is both grounded in basic fitness foundations and accessible for a wide range of people. Is it something you should incorporate into your exercise routine? We asked experts to find out.

What is the 12-3-30 workout?

The 12-3-30 workout is refreshingly straightforward: jump on the treadmill, set the incline at 12%, speed at three mph and walk for thirty minutes. It’s a low(ish)-intensity, cardio-focused workout that anyone with access to a treadmill can try without feeling too intimidated.

Basically, it’s a short, simple exercise routine that takes advantage of the underrated benefits of a good walk.

How good is walking for your health?

Humans were designed to move on two legs, so it stands to reason that going for a walk is good for you—but its benefits might be more substantial than you expect.

“Thirty minutes of walking a day has been shown to improve cardiovascular fitness, strengthen your bones, reduce excess body fat and boost muscle strength and endurance,” says Helen O’Leary, physiotherapist and clinical director at Complete Pilates. “Walking is often overlooked as a form of exercise but is accessible to most and you can be any fitness level to participate.”

Bear in mind, however, that you probably won’t see a complete fitness transformation from your daily walk.

“Low-impact physical activity is good for your health and is much better than just sitting down,” says Lewis Moses, running advisor for compression brand CEP and founder of New Levels Coaching. “Personally, I would like to see some other activity in a training plan, that is of higher intensity, but walking is always a good starting point especially if you’re starting from scratch.”

What are the benefits of the 12-3-30 workout?

On top of the positive effects of walking, the incline in 12-3-30 brings heightened cardiovascular benefits.

“Walking on an incline engages the muscles of the lower body, including the calves, thighs, and glutes, while also providing a moderate-intensity cardiovascular workout,” says personal trainer Jacqui Ward. “It can be an effective form of exercise, particularly for those who are new to fitness or have joint issues.”

12-3-30 can also encourage consistency.

“It gets you active and moving and it’s a very simple workout to follow,” says Moses. “It’s also a very safe workout and you’re not playing around with too many speeds on the treadmill, so people might find it easier and safer.”

Like with any one-stop-shop routine, however, what you do away from the workout counts just as much.

“The 12-3-30, in principle, can aid in weight loss, some strength increase in the legs and gluteal muscles,” says Tim Harris, personal trainer at Goldster. “You can’t however, expect to lose weight if your diet and sleep patterns are not also part of your fitness plan.”

Are there risks to the 12-3-30 workout?

You’ll be pleased to hear that there are very few risks with 12-3-30. But beware that issues could arise from walking on an incline, such as stress on particular joints like the ankles and knees.