What Is the 12/3/30 Treadmill Workout?

Key Takeaways

• The 12/3/30 involves walking on a treadmill at a 12% incline and a speed of 3 mph for 30 minutes.
• This workout improves heart health, strengthens muscles, and helps with weight loss.
• Suitable for all fitness levels and easier on the joints than running.
• The SOLE F63 is great for beginners, offering reliability and essential features.
• For more advanced users, the SOLE F85, with its premium features and powerful performance, is a better option.

What Is the 12/3/30 Treadmill Workout?

The 12/3/30 treadmill workout is a popular fitness routine because it’s simple and effective. Made famous by social media influencer Lauren Giraldo, this workout helped her shed 30 pounds.

The plan is easy: set the treadmill to a 12% incline, walk at 3 mph, and keep it up for 30 minutes. It’s a tough cardio workout that doesn’t involve running, making it great for beginners and experienced athletes.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE Treadmills: Starting at $1,199.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level.

How the 12/3/30 Workout Works

The 12/3/30 workout is straightforward. Here’s how to do it:

• Warm-Up: Start with a 5-minute warm-up at a comfortable pace without an incline. This gets your muscles ready and your heart pumping.
• Set the Incline: Adjust the treadmill to a 12% incline. This makes your legs and glutes work harder.
• Set the Speed: Set the speed to 3 mph. It may seem slow, but the incline makes it a solid workout.
• Walk for 30 Minutes: Keep going for 30 minutes. Focus on your posture and breathing.
• Cool Down: End with a 5-minute cool-down at a slower pace with no incline to help your body recover.

Physical Benefits

• Cardiovascular Health: Raises your heart rate, improving blood flow and lowering the risk of heart problems.
• Muscle Strengthening: The incline works your calves, quads, hamstrings, and glutes, helping to build and tone muscle.
• Weight Loss: Walking at a steep incline burns more calories. A 155-pound person can burn about 300 calories in 30 minutes.
• Low Impact: It’s easier on your joints than running, making it safer for many people.

Mental Benefits

• Stress Relief: Exercise releases endorphins, which improve your mood and reduce stress.
• Routine and Mindfulness: The workout’s structure can help you feel accomplished and focused.
• Improved Mood: Regular exercise can help with depression and boost your overall mood.

Experience the mental and physical benefits of the 12/3/30 workout, from stress relief to better muscle tone.

Beginner Tips

• Start Slowly: If the 12% incline is too hard, start lower and work your way up.
• Listen to Your Body: Stop if you feel pain or discomfort. Safety comes first.
• Stay Hydrated: Drink water before, during, and after your workout.
• Proper Footwear: Wear good walking shoes with support to prevent injuries.
• Consistency: Try to do the workout 3-4 times a week for the best results.

12/3/30 Workout: Get Stronger

The 12/3/30 treadmill workout is a great way to improve your fitness. By following this routine, you’ll see better heart health, stronger muscles, and a boost in mental well-being. It’s a low-impact workout that’s tough but easy on your joints.

SOLE Recommendations

SOLE F63

Price: $1,199.99

Best For: Beginners or those looking for an affordable treadmill to start their fitness journey.

Key Features:

• 3.0 HP motor for smooth and quiet operation
• 12% incline capability, perfect for the 12/3/30 workout
• 6.5” backlit LCD display
• Bluetooth audio speakers and integrated tablet holder
• Foldable design for easy storage

SOLE F85

Price: $2,399.99

Best For: Seasoned users or those seeking advanced features and top-tier performance.

Key Features:

• 4.0 HP motor for powerful and consistent performance
• 12% incline and 6-level decline for varied and challenging workouts
• 15.6” touchscreen display with preloaded apps like YouTube and Netflix, WiFi
• Large 22” x 60” running surface with a sturdy Z-shaped frame
• Wireless charging, Bluetooth speakers, and SOLE+ integration for a seamless workout experience

Frequently Asked Questions (FAQ)

What Is the 12/3/30 Treadmill Workout?
The 12/3/30 workout means setting the treadmill to a 12% incline, walking at 3 miles per hour, and doing this for 30 minutes. It’s simple but challenging, helping to improve heart health, tone muscles, and burn calories.

Is the 12/3/30 Workout Good for Beginners?
Yes, beginners can do the 12/3/30 workout. If the 12% incline is too hard, start with a lower incline and increase it as you get stronger. Always listen to your body and adjust as needed.

How Often Should I Do the 12/3/30 Workout?
For the best results, try to do the 12/3/30 workout 3-4 times a week. Being consistent will help you improve your fitness, muscle tone, and overall health.

Why Should I Choose a SOLE Treadmill for the 12/3/30 Workout?
SOLE treadmills, like the F63 and F85, are great for the 12/3/30 workout because they’re smooth, reliable, and have strong motors with lots of incline options.

Can the 12/3/30 Workout Help Me Lose Weight?
Yes, the 12/3/30 workout can help you lose weight by burning calories effectively. Walking at a steep incline burns more calories than walking on a flat surface, helping you reach your weight loss goals faster when paired with a healthy diet.