It’s safe to say that most of us are trying to find ways to lose some pounds in the easiest way possible. Lately, there has been a lot of discussion around a treadmill “shortcut” workout that went viral after a woman shared, she lost 30 pounds doing her 12-3-30 treadmill workout.
Influencer Lauren Giraldo went to her local gym, set the treadmill to a 12 percent incline at 3 miles per hour, and walked on it for 30 minutes as a consistent routine 5 times each week.
“This workout actually has some benefits to it,” said Franciscan Health cardiologist Richard Shea, MD, in an interview with Indianapolis Monthly magazine. “It’s short. It’s simple. And it’s easy to remember: You walk into a gym, dial up a treadmill, finish your 30 minutes, and you’re done.”
Could there be more to it, or is the 12-3-30 treadmill workout as simple as it sounds?
What Are Health Benefits of Treadmill Walking?
Walking, whether on a treadmill or on the ground, has significant health benefits.
These health benefits include:
Muscle and bone strengthening
Weight loss
Increased blood circulation
Improved sleep
Improved stamina
Improved mental health
Reduced risk of dementia
Improved cardiovascular health
“Because you’re on an incline, it’s very efficient,” Dr. Shea said. “It burns more calories than it would on a flat walk.”
Dr. Shea emphasizes how influencer Lauren Giraldo was able to lose 30 pounds by doing her treadmill routine five days a week.
“You’re not going to be running, so you won’t have the pounding on joints, and it’s very good for building strength and endurance,” Dr. Shea said. “But remember, having an element of cardio and an element of strength training—and perhaps a large element of diet—is what’s going to get you both fitness and weight loss.”
Is The 12-3-30 Treadmill Walking Trend Safe?
With the 12-3-30 treadmill workout so simple yet effective, there shouldn’t be any concerns about safety, right? Well, not exactly. Even Lauren Giraldo, who “discovered” this treadmill walking method, found herself exhausted after the sessions, emphasizing how she couldn’t even get through 15 minutes of it at first.
“Three miles per hour is typically what most of us would do just walking, but it’s the 12 percent incline that’s the killer,” Dr. Shea said.
“I don’t think most of us can walk into a gym and do this today,” Dr. Shea explained. “You’ll have to be able to walk for 30 minutes on a flat surface and then some degree of incline before you get it to 12 percent. Like most trends, though, the value may be overstated.”
Using a treadmill casually adds stress to several areas of your body, including your lower back, knees, hamstrings and more. The added strain on those areas while attempting the 12-3-30 treadmill walking trend can become more noticeable.
While this treadmill method is safe, it’s best to use a day or two to rest and recover due to the stress it can put on the body, like other exercises.
Is There a Safer Way for Treadmill Exercise?
There may not be a safer way to do the 12-3-30 treadmill trend, but like every other exercise, it’s crucial to know your limits. Here are a few steps you can use to avoid over-straining yourself on the treadmill:
- Do your prep work: Stretching is a crucial part of any exercise session. Prioritize your stretches and core strengthening exercises before attempting the 12-3-30 or any workout routine on a treadmill.
- Start slowly: Don’t immediately start at the 12 percent incline, especially if you’re new to treadmill exercise. Start flat and increase the incline as you improve your strength and notice the incline becoming easier to handle.
- Take breaks: Taking breaks is just as important as stretching before your session. You should take one or two days away from the treadmill to avoid strain and injury.
“The workout is helpful, but it’s not magic. It does burn calories, though, so if it gets you engaged, give it a try,” Dr. Shea said.
