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12-3-30 Workout - Tips, Techniques, and Benefits for Employees

6 min read
Last Updated on 30 November, 2022

Technology provides us with many advantages and conveniences. But as with everything, it has its own boon and bans. The one effective ban is - most of us spend most of the year sitting at a desk for eight hours (or more) per day, five days a week.

Unfortunately, one thing that may make us successful and good employees for our company can also impact our health in the long run.

But that same technology also introduces us to trendy workouts and exercises to combat our sedentary lifestyle. And while we are talking about this, we cannot miss the "12-3-30" workout started by tik-tok star Lauren Giraldo. Confused about what it is? Let's find out how it also benefits employees.

What is a 12-3-30 Workout?

The "12-3-30" treadmill workout, which is now popular, is reassuringly simple. You walk for 30 minutes while inclining your treadmill by 12 degrees and speeding it up by 3 miles per hour.

Lauren follows three treadmill settings:

  • Incline: 12 minutes
  • Speed: 3 minutes
  • Time: 30 minutes

Too much sitting can lead to weight gain, heart disease, diabetes, high blood pressure, and other chronic conditions. According to one study, spending the entire day sitting down increases the chance of death by 40%.


We're not saying that your job will kill you, but it's a good idea to take some steps to improve your health at work.

Finding an exercise that is both efficient at burning calories and motivating enough to perform regularly can be challenging. With the 12-3-30 workout and a kick-butt treadmill regimen, TikTokers may have found a solution to this issue.

Social media star Lauren Giraldo popularised a well-known treadmill workout called the 12-3-30. After the influencer posted a 30-minute treadmill workout regimen online, it became a fitness phenomenon.

You might need to adjust the treadmill to be comfortable because some treadmills don't have 12 incline levels or use a different grading system. But is the 12-3-30 workout effective for losing weight? Continue reading to learn more about the workout and how it might aid your weight loss.

Tips and Techniques


It's vital to note that the 12-3-30 workout is challenging, especially for a beginner. Because of the high incline, the workout may feel longer than 30 minutes. As a result, if you're starting the 12-3-30 workout for the first time, you might want to develop a regimen.

To test whether your body can handle it, begin walking for 30 minutes at a level or 0% slope. The incline can then gradually change based on your fitness level, general health, and emotional state.

Here is how you should warm up:

  1. Start by taking a quick five-minute stroll.
  2. Before you put your fit on the treadmill, set the inclination to 12%.
  3. Take the pace up to three miles per hour for walking.
  4. For the following 30 minutes, walk.
  5. To cool off, go for a five-minute stroll with a 0% gradient.

Working out 2-3 times a week is the best approach to beginning an efficient workout routine, particularly if you are not physically active.

Techniques to Enhance your Workout Routine


The following three ideas will help you improve your 12-3:30 fitness workout:

  1. Have a pair of supportive walking shoes that are good quality and comfy.
  2. Do not grab the treadmill while walking since this will reduce your workout's benefits. Instead, if you need to cling to the machine, you can think about lowering the speed or incline. However, be sure to grab the treadmill if your balance isn't the best or you feel the need to do so for added security.
  3. When you're walking, lean closer to your body. By leveraging the momentum of your arms, you can move forward.

How Does it Benefit Employees?


Squeezing a lengthy workout into your already busy schedule may be challenging. But this fitness plan is ideal for you if you find it difficult to spend hours in the gym.

"Whatever gets you motivated to move is a good thing. Its simplicity is an added advantage encouraging many people in that section," - Marcellus.

Your most powerful tool for getting in shape is consistency. Like other workout programs, if you stick with your 12-3-30 exercise routine, you can experience incredible benefits.


The following are some advantages of the 12-3-30 exercise program:

1. Enhances Well-Being

Your health can be somewhat improved by engaging in physical activity. Exercise provides several advantages, including bettering heart and respiratory health, developing bigger, stronger muscles and bones, and providing more stable joints. It can also reduce the risk of mental health issues, including depression and stress from work.

2. Helps in The Development of Body Muscles

The best exercises for increasing muscle are those that involve resistance training. Also, this full 30 minutes routine is not just a cardio workout but a very good way to do strength training.

It also develops some lower body muscles. Your glutes, quadriceps, hamstrings, knee flexors, and ankle flexors are heavily worked as you walk uphill. Additionally, it enhances daily functioning and joint health while enhancing leg muscle stability.

3. Low Impact Alternate

If you're seeking a cardiovascular workout that is low-impact and kind to your joints, the 12-3-30 exercise is fantastic. These forms of exercise are excellent since they help prevent overuse injuries as you exercise.

This workout might be beneficial if joint problems prevent you from engaging in high-impact cardiovascular training. It can also raise your heart rate without any pre-existing conditions.

This workout may stress muscles, tendons, and joints that are normally not used. Therefore, when you first begin performing it, you should only do it three times a week at most, with rest days in between.

You may increase the frequency of this workout after your fitness levels, and muscular strength have improved.

Risks and Precautions


  1. 12-3-30 is a sort of moderate-intensity workout. On the other hand, walking up a high incline can strain your hamstrings, knees, and lower back. Additionally, sagittal plane movements like forward and backward can gradually raise your chance of injury.

  2. You should use twisting, front-to-back, and side-to-side actions. Moving in various planes and directions promotes stability and balance, preventing the need to overcompensate with a single muscle or joint.

  3. Additionally, you should be aware of the fundamental treadmill safety considerations. For instance, in the event of falls, attach the safety trap. If you fall, the strap will pull out a key that will stop the machine, protecting you from serious harm.

  4. The 12-3-30 fitness program typically carries little danger for already active people. However, there are certain inherent hazards with all types of exercise, especially if you have heart disease or joint or muscle injury.

  5. Make sure to discuss your exercise preferences and obtain advice from your healthcare physician.

  6. The 12-3-30 workout should be safe if you are healthy and your doctor has given you the all-clear to perform a basic workout.

Wrap Up

"Training and health are on an ever-growing continuum, not just a point on a line,"- Camargo says.

Numerous items shared on social media might give off the impression of being a gimmick, and 12-3-30 is no exception. But exercise has real fitness advantages, such as aiding in weight loss, especially when combined with other good lifestyle practices. Additionally, it's ideal for those who lead sedentary lifestyles and lack time for exercise.

But like with most fitness regimens, you should start slowly and gradually increase your stamina. Never forget that no one workout or exercise will provide you with everything you could require. And one last, crucial advice: Always check with your healthcare professional before beginning any new workout regimen.

This article is written by Daina Barman who is a content writer and marketer at Vantage Circle. Besides being an epicure trying to cook every dish possible, she likes to dance her way around everything. To get in touch, reach out to

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