• Sarah Louise & Bill Wynne

The 12-3-30 workout: The most effective 30 minute workout

Whether it’s via an Instagram reel or a TikTok video, chances are you’ve heard about the 12-3-30 workout. The treadmill workout that will supposedly give you a flat stomach, solid abs and lean legs.


But how effective is this viral workout? Is it actually going to burn fat any quicker? Here’s what Personal Trainers and fitness experts have to say about the 12-3-30 workout.


12-3-30 workout results

So, what is the 12-3-30 workout?


This workout went viral across social media as more and more people showed off their incredible results from it. The name might seem confusing, but the 12-3-30 explains exactly how to do this treadmill-based low-intensity cardio workout.


  • 3: you’re going to be walking at 3mph (or 5km/h for all us Europeans out there)

  • 12: set your treadmill to a 12% incline

  • 30: walk at this pace for 30 minutes




What are the benefits of the 12-3-30 workout?

This kind of low-intensity workout packs in plenty of benefits to their half hour session.


  • It aids weight loss: it’s no secret that exercise in general burns calories and therefore burns fat. By walking on an incline instead of flat surface your heart rate is more elevated and your calorie burn is therefore also much greater.

  • It only takes 30 minutes: no excuses to not be able to fit this into your daily schedule and busy lifestyle.

  • Lower risk of injuries: low intensity workouts put far less strain on our knees and joints, which means you can stay strong and healthy for longer.

  • Encourages movement: if you spend most of your day sitting down, this is a great way to shake up your norm and get those daily steps in.

  • Perfect for non-runners: let’s be honest, most of us despise running. With this workout you’re still getting all the amazing benefits of running without actually having to run.

  • Stronger core, legs & butt: by walking on an incline you are working both your legs, butt, core & abs. A great strengthening workout without even having to lift any weights.




How do I do the 12-3-30 workout?

This workout is really straightforward and all you need is a treadmill. Here’s how to do the workout:


  1. Warm up with a brisk walk on the treadmill for 5 minutes.

  2. Adjust the incline to 12%.

  3. Set the speed to 3mph (5km/h).

  4. Walk on the treadmill for 30 minutes. Try completing all 30 minutes without holding onto the handrail.

  5. Bring the incline back down to 0% and cool down with a 5 minute walk.


Be sure to not skip the warm up and cool down. This workout might be low-intensity, but it’s still a cardio workout.


Ps. if you only have time for a 20 minute workout, this can be just as effective, don’t worry.





How often should I do the 12-3-30 workout?

Because this is a low intensity workout we would suggest doing it 2-4 times per week alongside 2-4 strength workouts. This will give you the perfect mix of strength and cardio and next level results.


We got our personalised training plan from the trainn app. The greatly affordable fitness app that connects you with a personal trainer that will design your personalised training plan.


Accompanying these two things with a high protein diet you’ll see the results you’ve always dreamed of.





Conclusion: is the 12-3-30 workout worth the hype?

I know we’re all constantly looking for the best workout to burn fat and the fastest way to see results, but the truth is that there is no ‘magic routine’ that will get you results.


Yes, some workouts are definitely more effective than others, but at the end of the day all that matters is that you move your body - the only workout that will get you results is the one you can stick to long term.


So if the 12-3-30 workout gets you moving more than usual, that’s GREAT 😍

If it makes you more aware of your overall fitness and nutrition, that’s GREAT 😍

It’s these things that will get you results in the long run.


If you want to get started with the 12-3-30 workout, do it 2-4 times per week and make sure to support it with a personalised strength training plan from the trainn app and a high protein diet.


This will give you the toned body and solid abs you’ve always dreamed of. Are you ready? 💪🏼


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Start your fitness journey today 💪🏼

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