Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Ever heard of the 12-3-30 workout? It’s all over Instagram and YouTube, and for good reason. This treadmill routine is easy to follow, surprisingly effective, and beginner-friendly.
Photo by Freepik
Here’s the formula: walk at a 12% incline, set your treadmill to 3 mph, and stick with it for 30 minutes. That’s it. No sprints. No complex moves. Just a steady uphill walk.
Photo by Freepik
Influencer Lauren Giraldo casually mentioned this routine in a video. She didn’t expect it to blow up, but now, people everywhere are swearing by it for weight loss and daily movement.
Photo by Freepik
Photo by Unsplash
You don’t need any fancy gear or advanced fitness skills. Just a treadmill, 30 minutes of your day, and the motivation to press ‘start’.
Unlike intense cardio draining you out, 12-3-30 helps you build stamina. You sweat and feel your heart rate rise, but it doesn’t leave you gasping for air.
Photo by Freepik
Walking at an incline isn’t as easy as it sounds. You’ll feel it working your glutes, hamstrings, and calves. It’s a lower-body sculpt session disguised as a walk.
Photo by Freepik
This low-impact routine burns calories without punishing your joints. It becomes a sustainable part of any fat-loss journey when paired with wise food choices.
Photo by Unsplash
Don’t know where to begin? 12-3-30 is a great place to start. It’s simple enough not to intimidate you but challenging enough to make a difference.
Photo by Freepik
You don’t have to do it every single day. Even a few sessions a week can lead to noticeable results, both in how you feel and how your clothes fit.
Photo by Unsplash
People stick with it because it’s practical. No noise, no pressure—just a walk with purpose. It fits into busy lives, and the results speak for themselves.
Photo by Freepik