12-3-30 method: Harmful or Helpful

12-3-30 is a treadmill workout trend originating from TikTok, by creator, Lauren Giraldo. The basis of the workout is quite simple: set the treadmill’s incline to 12, speed at 3, and walk for 30 minutes. Easy enough.

The cardio workout hones in on the muscles in very specific muscle groups:

• Glutes

• Hamstrings

• Lower back

• Calves 

Benefits of the workout

As described by Women’s Health, 12-3-20 is a low-impact, lower-body strengthening workout. As long as a person does not have underlying health concerns, the workout is generally safe for anyone given its low-impact state. The combination may lead to several health and wellness benefits including enhanced cardiovascular health, weight loss, and mood improvement. Research shows that walking at an incline can significantly burn calories, increase heart rate, and create a balanced blood pressure. 

Adding an incline to any workout trains the muscles to work a bit harder. Thus, leading to muscle gain.

According to the current Physical Activity Guidelines for Americans, each week adults need roughly 150 minutes of moderately intense physical activity and 2 days of muscle-strengthening activity. For some, doing so may be a challenge. The workouts do not have to be all at once. Phew. Workouts could be 30 minutes a day, 5 days a week. During the week, it is encouraged to spread the activity out and break it up into smaller chunks of time. The CDC provides some great tips on finding how much specialized exercise is needed.

Potential risks

Despite being generally safe, it is encouraged to start off with a smaller incline. Rather than jumping right into 12, try starting at 8 or 9 and see how the workout feels. Additionally, while the workout is generally low impact, shin splints (UGH!) and achy joints may occur. Without proper stability, walking at an incline may pose a falling risk for some people. Moving surfaces tend to provide less support for ankles. It is encouraged to only partake in what feels right for the body.

It is encouraged to do additional research if any trend is right for you. Every body is different. Before partaking in any online trend, consult a medical specialist.