The 12-3-30 workout, a unique treadmill incline routine, has garnered immense popularity for its simplicity and effectiveness. First introduced by influencer Lauren Giraldo on YouTube in 2019, the workout took social media by storm following her TikTok post in late 2020. This 30-minute session begins with a 5-minute warm-up, followed by 12 minutes of walking at a steep 12% incline, and finishes with 3 minutes of speed intervals. Praised for its accessibility and low-impact nature, the 12-3-30 workout is suitable for individuals of all fitness levels.
Lauren Giraldo credits this workout for her impressive weight loss journey, helping her shed 30 pounds and maintain her weight for two years. Known as “cozy cardio,” the routine is celebrated for its calorie-burning potential—up to 195 calories per session—and its ability to enhance cardiovascular health. Fitness enthusiasts and experts alike have lauded the workout’s capacity to build muscle and boost overall strength, making it a favored alternative to more intense cardio regimens.
Fitness experts, including registered dietitian and personal trainer Nicole Rodriguez, endorse the workout’s benefits. Rodriguez advises beginners to start slowly, gradually increasing incline and speed to prevent injury. The workout’s adaptability allows it to be modified for use on stationary bikes or other cardio equipment, offering flexibility to suit individual fitness levels and goals. Social media platforms are brimming with shared results and creative adaptations of the workout, reflecting its widespread appeal and motivational impact.
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