What is the 12-3-30 treadmill trend? Can it help burn more calories?
Remember how fitness trends used to trickle slowly into our lives? Well, TikTok changed that. The 12-3-30 workout, popularized by influencer Lauren Giraldo, is ridiculously easy to remember: set your treadmill to a 12% incline, walk at 3 mph, and keep cranking for 30 minutes.
That's it. The simplicity is genius—and it's part of why it's gone viral. Giraldo even claims it helped her lose 30 pounds, which hooked countless fans.
What happens in your body?
A legit recent
study
in the International Journal of Exercise Science compared 12-3-30 to self-paced treadmill running. Here's what they found:
Total calorie burn: Matched between both workouts (around 310 kcal)
Time difference: Incline walking took a full 30 minutes, while running did it in just about 24 minutes.
Calorie burn rate: Running was faster~13 kcal/min vs. ~10 kcal/min for 12-3-30.
Fuel source, more fat on board
Here's the interesting bit: when they broke down what type of fuel your body uses:
12-3-30: Around 41% of energy came from fat.
Running: Roughly 33% from fat, more from carbs
So yes, 12-3-30 nudges your body into burning a higher percentage of fat—but remember, that doesn't mean more total fat loss. Total calories burned still rules the day when weight or fat loss is the goal
Who's this workout best for?
Beginners or joint-nervous folks? Super promising. 12-3-30 is low-impact and still gives you that calorie burn and fitness benefit without the pounding of running
Short on time? Consider going for a run if fat loss via calorie burn efficiency is your mission running burns faster
If fat-burning percentage matters to you, and you love walking over running this exercise delivers on that front.
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Fitness pros stress one thing above all: consistency. If you hate running but love walking on a steep incline, that's the workout you'll keep doing and that's golden
Other cool perks of 12-3-30
Muscle engagement: The steep incline lights up your glutes, hamstrings, calves, and lower back.
Heart-smart: It's steady-state cardio that can boost your cardiovascular fitness and endurance.
Brain and mood booster: Like most cardio, incline walking can lift your mood and lower stress.
Versatility: Totally do-able at home or gym, with easy tweaks for pace, incline, or duration depending on fitness level.
If you're after a simple, joint-friendly workout that torch calories and uses more fat as fuel, the 12-3-30 treadmill trend is a standout contender. It's accessible, challenging (in a good way), and keeps your legs and lungs working.
But if you're aiming to burn the most calories in the least time, running still wins.
Ultimately, the best workout is the one you'll actually stick with, and if that's ramped-up walking on a treadmill incline, then 12-3-30 might just become your favourite go-to.
A recent study compared the 12-3-30 treadmill workout to running, finding that while running burns calories faster, the 12-3-30 method relies more on fat for fuel. Experts emphasize that total calorie burn is crucial for weight loss, and consistency is key. The 12-3-30 workout offers a sustainable, lower-impact fitness option. (Image: iStock)
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