I Tried the 12-3-30 Workout for 3 Months and Here’s the Result
If you're on FitnessTok or Instagram Reels, you've probably heard of the viral 12-3-30 workout. It sounds simple: walk on a treadmill at a 12% incline, at 3 mph, for 30 minutes. But does it actually work?
I decided to try this popular routine every week for 3 months—without skipping—and the results honestly surprised me. In this blog, I’ll break down what happened, the pros and cons, and whether this routine is right for you.
What Is the 12-3-30 Workout?
The 12-3-30 workout was created by social media personality Lauren Giraldo. It involves:
- 12% incline
- 3 miles per hour speed
- 30 minutes of walking
It may sound easy, but walking uphill nonstop for half an hour is more intense than you might think—especially if you’re just getting back into fitness.
Why I Chose This Workout
As someone with a desk job and minimal time to hit the gym, I was looking for something simple, low-impact, and effective. I wanted to burn calories, build stamina, and tone my legs—without dreading my workouts.
12-3-30 seemed like the perfect starting point. I didn’t need a personal trainer, didn’t have to lift weights, and could do it while listening to music or watching a show.
My 3-Month Commitment Plan
Here’s how I structured the routine:
- Frequency: 4–5 times a week
- Location: Gym or home treadmill
- Diet: No extreme changes, just healthier meals and more water
In total, I completed over 50 sessions in 3 months. I tracked my energy levels, body weight, inches lost, and overall mood throughout the challenge.
Week 1–4: The Reality Check
Let’s be real: the first week was brutal. Walking on a 12% incline had my calves burning and sweat pouring just 10 minutes in. I underestimated how hard it would be. My heart rate was up, and I had to take brief breaks during the first few sessions.
But by the end of Week 2, I could finish the full 30 minutes without stopping. My endurance was increasing, and I was sleeping better.
Week 5–8: Real Progress Begins
By Month 2, I began to notice visible results:
- My jeans fit looser around the waist and thighs
- I had more energy throughout the day
- Climbing stairs was noticeably easier
Although the scale didn’t drop dramatically (only around 5 lbs), I could tell my body was leaning out. I started adding 5–10 minutes of stretching after each session, which helped reduce soreness.
Week 9–12: The Transformation Phase
Month 3 brought a major boost in confidence. My stamina doubled compared to Week 1. I no longer dreaded the treadmill—I looked forward to it. I burned an average of 250–300 calories per session and ended each workout feeling strong.
In total, I lost 8 pounds and shaved off 2 inches from my waist. But more importantly, I felt mentally clear, more focused, and even noticed a lift in my mood (hello, endorphins!).
What I Loved About 12-3-30
- Simple to Follow: No complex moves or equipment
- Low Impact: Easy on the joints compared to running
- Effective for Fat Burning: I saw real changes in 30 days
- Time Efficient: Just 30 minutes per session
This workout is great for beginners or anyone looking to get back on track without feeling overwhelmed.
Downsides to Consider
While I enjoyed the journey, here are a few things to note:
- Repetitive: It can get boring if you're not multitasking (like watching Netflix)
- Leg Fatigue: Calves and glutes will be sore the first few weeks
- Access to Equipment: You’ll need a treadmill with incline functionality
Tips for Getting the Best Results
- Wear the right shoes: Good sneakers prevent shin splints and ankle strain.
- Track your progress: Use a fitness journal or app to stay motivated.
- Hydrate: Sweating a lot? Don’t forget to replenish!
- Add variety: Try a few sessions with light dumbbells or HIIT add-ons.
Final Verdict: Is 12-3-30 Worth It?
Absolutely. If you want a straightforward, no-fuss routine that actually delivers results, 12-3-30 is a great option. I toned up, built endurance, and felt healthier—all with just 30 minutes a day, no complicated moves, and no gym anxiety.
While it may not replace strength training or high-intensity cardio for everyone, it’s an excellent gateway workout. Whether your goal is to lose weight, get fit, or just build a consistent habit, 12-3-30 is worth a try.
Would I Continue?
Yes! I’ve now incorporated it into my weekly fitness mix. I still do 12-3-30 about 3 times a week, paired with yoga or bodyweight strength training. It’s flexible, sustainable, and it works.
If you're on the fence, I say give it a shot. You might just find your new favorite routine.
Have You Tried It?
Drop a comment or share your experience. Everyone’s fitness journey is different, and I’d love to hear how 12-3-30 worked (or didn’t work) for you!
I Tried the 12-3-30 Workout for 3 Months and Here’s the Result
If you're on FitnessTok or Instagram Reels, you've probably heard of the viral 12-3-30 workout. It sounds simple: walk on a treadmill at a 12% incline, at 3 mph, for 30 minutes. But does it actually work?
I decided to try this popular routine every week for 3 months—without skipping—and the results honestly surprised me. In this blog, I’ll break down what happened, the pros and cons, and whether this routine is right for you.
What Is the 12-3-30 Workout?
The 12-3-30 workout was created by social media personality Lauren Giraldo. It involves:
- 12% incline
- 3 miles per hour speed
- 30 minutes of walking
It may sound easy, but walking uphill nonstop for half an hour is more intense than you might think—especially if you’re just getting back into fitness.
Why I Chose This Workout
As someone with a desk job and minimal time to hit the gym, I was looking for something simple, low-impact, and effective. I wanted to burn calories, build stamina, and tone my legs—without dreading my workouts.
12-3-30 seemed like the perfect starting point. I didn’t need a personal trainer, didn’t have to lift weights, and could do it while listening to music or watching a show.
My 3-Month Commitment Plan
Here’s how I structured the routine:
- Frequency: 4–5 times a week
- Location: Gym or home treadmill
- Diet: No extreme changes, just healthier meals and more water
In total, I completed over 50 sessions in 3 months. I tracked my energy levels, body weight, inches lost, and overall mood throughout the challenge.
Week 1–4: The Reality Check
Let’s be real: the first week was brutal. Walking on a 12% incline had my calves burning and sweat pouring just 10 minutes in. I underestimated how hard it would be. My heart rate was up, and I had to take brief breaks during the first few sessions.
But by the end of Week 2, I could finish the full 30 minutes without stopping. My endurance was increasing, and I was sleeping better.
Week 5–8: Real Progress Begins
By Month 2, I began to notice visible results:
- My jeans fit looser around the waist and thighs
- I had more energy throughout the day
- Climbing stairs was noticeably easier
Although the scale didn’t drop dramatically (only around 5 lbs), I could tell my body was leaning out. I started adding 5–10 minutes of stretching after each session, which helped reduce soreness.
Week 9–12: The Transformation Phase
Month 3 brought a major boost in confidence. My stamina doubled compared to Week 1. I no longer dreaded the treadmill—I looked forward to it. I burned an average of 250–300 calories per session and ended each workout feeling strong.
In total, I lost 8 pounds and shaved off 2 inches from my waist. But more importantly, I felt mentally clear, more focused, and even noticed a lift in my mood (hello, endorphins!).
What I Loved About 12-3-30
- Simple to Follow: No complex moves or equipment
- Low Impact: Easy on the joints compared to running
- Effective for Fat Burning: I saw real changes in 30 days
- Time Efficient: Just 30 minutes per session
This workout is great for beginners or anyone looking to get back on track without feeling overwhelmed.
Downsides to Consider
While I enjoyed the journey, here are a few things to note:
- Repetitive: It can get boring if you're not multitasking (like watching Netflix)
- Leg Fatigue: Calves and glutes will be sore the first few weeks
- Access to Equipment: You’ll need a treadmill with incline functionality
Tips for Getting the Best Results
- Wear the right shoes: Good sneakers prevent shin splints and ankle strain.
- Track your progress: Use a fitness journal or app to stay motivated.
- Hydrate: Sweating a lot? Don’t forget to replenish!
- Add variety: Try a few sessions with light dumbbells or HIIT add-ons.
Final Verdict: Is 12-3-30 Worth It?
Absolutely. If you want a straightforward, no-fuss routine that actually delivers results, 12-3-30 is a great option. I toned up, built endurance, and felt healthier—all with just 30 minutes a day, no complicated moves, and no gym anxiety.
While it may not replace strength training or high-intensity cardio for everyone, it’s an excellent gateway workout. Whether your goal is to lose weight, get fit, or just build a consistent habit, 12-3-30 is worth a try.
Would I Continue?
Yes! I’ve now incorporated it into my weekly fitness mix. I still do 12-3-30 about 3 times a week, paired with yoga or bodyweight strength training. It’s flexible, sustainable, and it works.
If you're on the fence, I say give it a shot. You might just find your new favorite routine.
Have You Tried It?
Drop a comment or share your experience. Everyone’s fitness journey is different, and I’d love to hear how 12-3-30 worked (or didn’t work) for you!