What is the 12-3-30 formula?

Author: Nigel Harris  |  Last update: Sunday, July 6, 2025

The 12-3-30 workout was coined by 24-year-old social media maven and YouTuber Lauren Giraldo. It consists of setting a treadmill to an incline of 12 and walking at 3 miles per hour for 30 minutes. Sounds easy enough. Well, according to hundreds of commenters, it's actually "a lot harder than it seems."

Will 12/3/30 help me lose weight?

According to Giraldo, the 12-3-30 treadmill workout method is effective for weight loss, and she credits it with helping her lose 30 pounds. However, you can't simply stamp a number or target on fat burn.

What is the 12 3 30 method for beginners?

The 12-3-30 workout for beginners includes modifications that allow you to work up the treadmill workout created by fitness influencer Lauren Giraldo. The original incline treadmill workout is simple: Set your treadmill at 12% incline, at 3 miles per hour (mph), for 30 minutes.

How many calories does the 12/3/30 actually burn?

The number of 12 3 30 calories burned during this workout can vary based on factors such as your weight, age, and intensity level. However, on average, a person weighing 150 pounds can expect to burn approximately 300-400 calories during a 30-minute workout.

How many times a week should I do 12 3 30 to lose weight?

The U.S. Department of Health and Human Services recommends moderate-intensity aerobic exercise for 150 to 300 minutes a week. Doing the 12-3-30 workout five times a week will get you into the low end of that range.

What If You Stop Eating Fats For 30 Days?

What are the disadvantages of the incline on a treadmill?

It can lead to early fatigue and overexertion, which might discourage continued exercise. It's essential for users to assess their fitness levels and start with a manageable incline. Potential for poor posture: Maintaining proper posture on an incline is more challenging.

How fast do you see results from 12-3-30?

It's something you can do on your own, and you'll probably start to notice a difference in your body and overall relationship with the gym after the first week.

What is a good speed to walk on a treadmill to lose belly fat?

The best walking speed for fat loss is usually between 3 to 4 miles per hour. This pace is brisk enough to increase your heart rate and calorie burn, making it effective for fat loss.

How long to walk on a treadmill for 10,000 steps?

Key Takeaways. Walking 10,000 steps on a treadmill takes 90 to 120 minutes at a moderate pace. Factors like your stride length, treadmill speed, and incline can change the time it takes. Reaching 10,000 steps daily can help improve heart health, manage weight, and boost overall fitness.

Is it safe to do 12-3-30 everyday?

Floyd-Jones warns against this and recommends sticking to the 12-3-30 workout 2 or 3 days a week max.

How to lose belly fat?

8 Ways to Lose Belly Fat and Live a Healthier Life
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

How to lose belly fat on a treadmill?

HIIT (High-Intensity Interval Training)

HIIT is one of the fastest ways to burn belly fat. It's easy: alternate between short, fast running and longer, slower recovery periods. This burns a lot of calories and keeps your metabolism high even after you're done.

What is a good incline to walk on a treadmill to lose weight?

To recap, start with low inclines (1-5%) if you're a beginner, and gradually increase to intermediate levels (6-10%) as your fitness improves. Advanced walkers can challenge themselves with inclines of 11-15% to maximize calorie burn and muscle engagement.

Does a walking pad help you lose weight?

In a yearlong study of 36 adults, researchers found that people who were obese benefited from weight loss with walking pads more than their co-workers who were not obese.

How to lose weight on a treadmill in 2 weeks?

A successful 2-week treadmill weight loss strategy involves:
  1. Committing to daily treadmill workouts (30-60 minutes).
  2. Incorporating HIIT and incline walking to maximize calorie burn.
  3. Maintaining a moderate calorie deficit with a balanced diet.
  4. Tracking your progress and making necessary adjustments.

What exercise burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How many calories does the 12/3/30 burn?

Weight loss and health benefits

Bassett estimated a person who weighed 150 pounds would burn 283 calories per “12, 3, 30” workout. In comparison, walking at that speed for 30 minutes without the incline would burn 113 calories, he said.

Does walking build muscle or burn fat?

Walking is an excellent exercise for improving overall health, including functional strength. It won't build big, bulky muscles, but it can help increase lean muscle mass and burn excess body fat.

How many times a week should you do 12-3-30?

Simply walk at this pace for 30 minutes, adjusting the settings—and length—based on your fitness level. Beginners should start 2-3 times a week for less than 30 minutes, gradually increasing to the full 12-3-30. Advanced individuals can aim for 5–6 times a week for 45 minutes to an hour.

What is better than walking 10,000 steps a day?

The study found that power-walking offers an additional reduction of risk for the same health conditions that walking helps prevent. “People who cannot fit 10,000 steps in their daily routine could try 1–2 minute-long bursts of very fast or maximal pace during any normal walk from point A to B.

Is incline walking better than running for fat loss?

If time is of the essence, running can offer a quicker, high-calorie burning session. However, for those with more time or those seeking a low-impact alternative, incline walking provides a less taxing method to achieve similar objectives.

Is it good to use a treadmill every day?

Regular treadmill exercise strengthens your heart, improves circulation and can help lower blood pressure, reducing the risk of heart disease. Incorporating an incline into your treadmill routine can also enhance calorie burning and fat loss.

What is the famous 12.3-30 treadmill workout?

The 12-3-30 treadmill workout, created by Lauren Giraldo and popularized on TikTok, involves walking at a 12% incline, 3 mph speed, for 30 minutes. It's effective for cardiovascular health and weight loss. However, beginners or those with joint issues should start slow to avoid injury.

Why does my lower back hurt when I walk on the treadmill?

The most common reason that lower back pain is felt when walking or running is due to positioning of your pelvis and your lower lumbar vertebrae during these activities. Your lumbar vertebral column has a natural curve in it called a lumbar lordosis. This is what gives your lower back its arched posture.

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