The idea is this: You set your treadmill to speed 3 and incline 12, and walk on for 30 minutes. And that’s it. While it may sound simple—albeit very hard, considering that incline—TikTokker Lauren Giraldo swears that by doing this workout five times a week, she was able to lose 30 pounds without modifying her diet. And many have followed in her footsteps, swearing it’s the most effective workout out there. But how does the 12-3-30 method work, exactly, and is it as effective at fat burning as everyone says? We asked experts—here’s what they had to say, including whether or not it’s safe and how often you should actually do it.
How Does the 12-3-30 Method Work for Weight Loss?
When it comes to the 12-3-30 method, Brianna Bernard, a personal trainer and athlete, says that much of the “magic” of this TikTok treadmill workout is in the incline. “This incline increases your heart rate, which allows you to burn more calories per session, which creates a greater caloric deficit, promoting weight loss,” she explains. “30 minutes of exercise is also a realistic amount of time to commit to your health and having a specific formula to follow takes the guess-work out of the equation, which reinforces consistency and effectiveness.” David Chesworth, ACSM-Certified Personal Trainer and Fitness Director at Hilton Head Health, adds that when it comes to weight loss, it’s important to remember that no amount of exercise will out-perform an unhealthy diet. But the realistic nature of the length of this workout makes it conducive to sustained weight loss over time. “Why is this routine working for so many? The beauty that I see in it is that it is challenging, yet realistic,” he explains. “It is a low impact, yet high-intensity workout. The joints don’t get pounded on, but the heart rate really gets challenged which leaves the body feeling happy and accomplished afterward.” He adds that behaviorally speaking, the realistic nature of the 12-3-30 workout is great news for anyone who wants to lose weight. “Research has shown repeatedly over the past decade that those who get consistent exercise in their week that is both challenging yet achievable, are more likely to make healthier decisions in other areas of their life as well, like sleeping better, making better food choices, manage stress better, and so on. You could say that exercise is medicine, and this routine is a great example of that.”
Is the 12-3-30 Method Safe?
The consensus from both Chesworth and Bernard is that you don’t have any pre-existing injuries, the 12-3-30 method is considered safe. “However, if you are returning to exercise after a hiatus or have any pre-existing injuries, it is best to take it slow,” notes Bernard. “Starting with a 6 incline versus a 12, walking for 15 or 20 minutes versus 30 or walking at 2.5 mph vs 3 might be a sufficient modification while you get back in the groove. In addition, making sure you have a rest day in between workouts is another effective way to ensure your body has time to recover.” Chesworth also notes that walking at such a steep incline for a prolonged period of time is not completely without its risks. “Those with vulnerable joints, particularly the lower back, hip and knee could be at risk of some serious discomfort and possible pain if they dive right into this routine without progression,” he says.
How Many Times a Week Should You Do the 12-3-30 Method?
Since the 12-3-30 method is effective and safe for the most part, how many times a week should we be doing it for optimal results? “It depends on fitness level, but I would say that assuming no injuries, anywhere between from three to five times a week will work for most,” says Chesworth. Bernard stresses that if you’re new to fitness, it’s best to start with fewer times a week and gradually work up to more. “It is best to ease into it and start with two or three workouts per week with rest days in between,” she explains. “If you’re physically fit and have been training consistently for an extended period of time, it may be appropriate to perform this workout three or more times per week.” Next up, here are the 30 best weight loss smoothies of 2021.
Sources
David Chesworth, ACSM-Certified Personal Trainer and Fitness Director at Hilton Head HealthBrianna Bernard, personal trainer and Isopure athlete
