Try the popular TikTok 12-3-30 treadmill workout

The 12-3-30 workout is a TikTok sensation, championed by lifestyle influencer Lauren Giraldo. Boasting its effectiveness, fitness enthusiasts and fans alike have been eager to jump on the bandwagon. The workout can be adapted to suit any fitness level, and runners can pick up the pace and even switch up terrain. Here’s how to incorporate it into your running regime for a leg-burning cardio boost.

The 12-3-30 method

The 12-3-30 workout is simple, and Giraldo’s version involves walking on an inclined treadmill set at 12, with a speed of 3 mph (approximately 5 km/h), for 30 minutes. Giraldo swears by practising the workout five times a week—while you don’t need to do it every day, you can incorporate it into your training when you want to switch things up, get a solid aerobic workout and challenge your legs. Don’t have access to a treadmill? Runners can also integrate this approach into their outdoor sessions for a refreshing twist.

@laurengiraldo

Game changer honestly

♬ original sound – Lauren Giraldo

Embrace the incline

Uphill running and walking encourage a forward-leaning posture and shorter strides, promoting better running form. A more efficient and controlled stride naturally falls into place, reducing the risk of injuries related to poor biomechanics. Incline surfaces provide a softer impact on joints than flat running, reducing the risk of injuries associated with high-impact activities. You’ll also give your calves, hamstrings, quads, and glutes an intense workout.

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Take it outside

For runners hungry for an added cardio punch, infusing the 12-3-30 principles into outdoor runs can be simple and effective. Seek out hilly terrains or trails with varying inclines, mirroring the 12-3-30 approach to intensify your run. Embracing the challenge elevates cardiovascular benefits while maintaining the workout’s effectiveness.

Tailor your speed

The 5 km/h benchmark is a starting point for walkers, and the incline level of 12 can be a bit too intense to begin with, particularly if you’re running. Adapt the speed to your running capability—and you may need to lower the incline. Focus on finding a challenging but sustainable pace that you can maintain throughout the entire 30-minute session.