Beginner’s Guide to the 12-3-30 Workout

The 12-3-30 treadmill workout has taken the fitness world by storm, offering a simple yet effective treadmill routine. This simple treadmill workout, dubbed the 12-3-30 workout, gained popularity on social media, particularly on TikTok. 

But if you’re not into scrolling your social feed, or haven’t yet discovered this popular workout, don't worry—we're here to break it down for you. 

Let’s see why this treadmill routine has gone viral by diving deep into what the 12-3-30 workout is and how it's captured the interest of fitness enthusiasts all around the world. 

Can’t wait to get started? Join a local Planet Fitness near you to kickstart your walking workouts today. 

What is the 12-3-30 Workout?

The 12-3-30 workout is a low-impact cardio workout performed on a treadmill. Set the treadmill to a 12% incline and walk 3 miles per hour for 30 minutes. That’s it. It really is that easy. 

How does it work so well? Because of the incline, this routine primarily targets the posterior chain muscles (aka the back half of your lower body), including the glutes, hamstrings, lower back, and calves. 

And, bonus, the 12-3-30 workout is suitable for individuals of all ages and fitness levels! Plus, it's easy to make it your own. Simply adjust the speed or incline to your preference and comfort level. Its accessibility has led to its popularity as its low-impact nature is easy on your joints and the added incline challenge makes a great alternative to treadmill runs. 

Origin of the 12-3-30 Treadmill Workout

Like many of our favorite fitness trends, this one took off on TikTok. 

Since then, this cardio workout has been gaining popularity among everyone from college students to professional athletes due to its simplicity and efficiency. Its accessibility and proven benefits have made it popular for athletes and general fitness enthusiasts alike seeking to enhance their endurance and improve their fitness levels. 

How to Do the 12-3-30 Workout

So, if you’re ready to jump on the bandwagon, let’s get started!

But before you get into your warm-up, fill your water bottle! Hydration is key on your fitness journey, so remember to drink water before, during, and after your workout to replenish lost fluids. 

And if you’re looking to keep yourself motivated and engaged, consider adjusting your treadmill routine with different music playlists, audiobooks, or podcasts. Finally, remember to listen to your body and change the workout intensity as needed, ensuring it remains challenging yet safe for your fitness level.

Now, let’s dive into it. It’s easy as 1, 2, 3!

Step 1: Start With a Warm-up

As with all workouts, it’s recommended to begin with a warm-up. Simple is good—a five- to 10-minute warm-up walk at a moderate pace on a slight incline. This helps to gradually increase your heart rate and warm up your muscles before moving on to more intense exercise. 

Step 2: Set Up the Treadmill

By now, you’ve guessed that the main reason this workout is so popular is its simplicity. All you need is a treadmill with adjustable settings to experience all this workout has to offer, like the ones available in every Planet Fitness location.

Once you’re feeling warmed up, set the treadmill's incline to 12% using buttons or controls. Gradually adjust the speed to 3 miles per hour (mph) using controls or manual adjustments. Some treadmills have preset speed options, while others allow manual adjustments in increments. If you’re new to working out, or just new to your local gym, there are helpful Team Members in every PF club that would be happy to show you the ropes. 

Step 3: Adjust Speed and Incline Throughout the Workout

You’re doing it! Simply walk at this pace for 30 minutes, adjusting the settings—and length—based on your fitness level. Beginners should start 2-3 times a week for less than 30 minutes, gradually increasing to the full 12-3-30. Advanced individuals can aim for 5–6 times a week for 45 minutes to an hour.

Throughout the workout, remember to listen to your body and adjust as needed. This will help you maintain a safe and effective workout. 

Decrease it slightly until you find a comfortable pace. (Remember, this is a Judgement Free Zone®!) Don’t worry if the speed is too much at first. While it's good to challenge yourself, you should stay mindful of your body's limits. Pushing yourself too hard, too fast can lead to injury, so finding a balance between pushing yourself and listening to your body is important. A good rule of thumb is to find a pace and incline where your heart rate is elevated but you can easily keep up with the treadmill.

And, of course, after a cardio workout, it's important to gradually reduce the treadmill's incline and speed for a few minutes to allow your heart rate to return to its resting state. Before heading into your next activity, take a moment to perform gentle stretches to help prevent muscle stiffness after your workout.

Benefits of the 12-3-30 Workout

People wouldn’t hop on this bandwagon without having a full range of results awaiting them. Any chance to engage the core muscles and challenge your balance and stability like the 12-3-30 workout provides a ton of benefits for both your body and mind. 

Some specific reasons we love the 12-3-30 workout are:

• It’s a Cardio Crusher: Research indicates that incline walking, a form of uphill walking, burns more calories, increases heart rate, and helps in maintaining healthy blood pressure.
• It’s a Total Flex: An incline can also help improve muscle-building benefits, especially for beginners. The incline puts the posterior chain muscles—aka a fancy name for your glutes, hamstrings, lower back, and calf muscles—to work, which improves lower body strength and provides a balance challenge.
• It Boosts Your Mental Mojo: Regular exercise, including the 12-3-30 workout, can improve your mood and help alleviate feelings of stress and anxiety. Feel-good endorphins that are released when you exercise can have a positive impact on your whole day.

What Does the 12-3-30 Workout Target?

Primarily, the 12-3-30 workout helps to improve your cardiovascular fitness and overall endurance. Specifically, it targets all of the muscles along the lower back half of your body building strength in your legs and core.

But while the workout does target specific muscles, it’s so much more than that. Like we’ve talked about, one of the main benefits people love is how easy it is to get started no matter where you are on your fitness journey. Because the 12-3-30 workout is so versatile, accessible, and customizable based on your fitness level, it’s a valuable addition to any routine that can improve your physical health, mental well-being, and overall quality of life.

It may have started as a trend, but the results are in! Without a doubt, the 12-3-30 workout is an effective exercise routine that’s here to stay. As the fitness landscape evolves, the 12-3-30 workout remains a practical option for a well-rounded fitness plan.

So, lace up your walking shoes and find a treadmill to crush your next workout session to start experiencing all of the benefits the 12-3-30 workout has to offer.

For more treadmill workouts or inspiration, check out tons of on-demand workouts available now for free in the PF App.