I tried the 12-3-30 treadmill workout for two weeks in a row | ok + good

I You used to be in a long term love/hate relationship with the treadmill. I loved the runner’s high that hit anytime I pushed my body farther and faster than I thought it could handle, but I hated how easily that feeling (and the numbers game that inevitably came with it) could push my behavior into restless territory.

A few years ago, I decided to part with the treadmill for good. In the process, I’ve learned how to listen to my body, and stick exclusively to exercises that bring me joy.

Then last month, one morning when I was desperate for a good sweat to relieve stress, I found myself in a hotel gym with a high-tech version of an old jog that seemed to me… very attractive. To be completely honest, I didn’t trust myself to stick with it and start running – old habits die hard, and I was worried about ruining my vacation with the toxic “You should run faster!!!” type. Ideas that used to dominate my workout routine. Instead, I decided to try the 12-3-30 workout, which has dominated my social feeds for the better part of the past six months.

What is the 12-3-30 workout?

The low-impact low-impact workout first came to light in late 2020 via a TikTok video shared by Lauren Giraldo (which has so far garnered 12.7 million views and 2.8 million likes). It involves walking on a treadmill at an incline of 12 percent and 3 miles per hour for 30 minutes, and promises to deliver a double dose of cardio and strength training benefits.

“There are benefits to raising the incline of the treadmill, including improved cardiovascular function, increased calorie burn, and stronger glutes,” Holly Roser, personal trainer and owner of Holly Roser Fitness, told Well + Good. “This is the best possible cardio form outside of running, because you’re using your whole body. This is unlike when you’re on a bike or elliptical, where the machine assists your movement, causing less effort on your part. It’s also low impact, and it’s easier on your joints— Especially for those with knee pain or lower back pain.”

Considering my old treadmill workouts involved running as fast as you can for as long as possible, I assumed a walking workout would be an easy and fun way to close the rings on your Apple Watch. Boy, was I wrong.

What happened when I tried it

That first morning, I hopped on the treadmill, lined up for the first loop of Emily in Paris Season three, up the ramp, and move on.

For the first five minutes, I was drenched in sweat, and by the 13th minute, I swear I really could feelings My butt and leg muscles are getting stronger. I soon learned that in order to maintain proper form and avoid discomfort in my lower back, I had to engage my core and keep my shoulders back, which meant I was getting a little extra practice in the posture improvement department. What’s more, when I looked at the heart rate tracker, I was shocked to see that the numbers were comparable to what they were during a cardio training class.

While walking, a strange thing happened: I didn’t feel like I had to push myself harder than I was already going, which was a huge scare for me when I got on the treadmill in the first place. I didn’t have to play with speed or pitch or worry about anything except putting one foot in front of the other. I can simply turn off my brain, and watch Emily Cooper Butcher the French Language, and enjoy Movement – something I’ve never experienced on a treadmill in my life.

I loved the experience so much that I decided to switch it up on 12-3-30 for the rest of the week’s workouts – which means doing it four times a week for two weeks in a row (well, I do it two more times so I can finish the season and see if Emily picks Alfie or Gabrielle ). The practice became kind of like my daily meditation. You let me clear my mind, which it does Not Come naturally to me, like, at all. The regular endorphin boosting workout was an added bonus. (Although the second day soreness in my legs each day during the experiment was… no.)

Now that I’m back into my regular routine, I’ve started mixing the 12-3-30 with my regular HIIT class and yoga class, and it’s become one of my favorite ways to start the day. (I just had a session this morning and realized both women on the treadmill next to me were doing it Exactly the same.) It’s the perfect way to shut down my brain before I dive into any of the craziness that will inevitably come when I open my email, and I’ve found that it really helps with my focus throughout the day.

After a dozen 12-3-30 sessions, my legs felt strong and two of my friends independently asked me why my butt was looking so “extremely sexy” lately. But that’s not what kept me coming back for more. I love that I combined the treadmill in a way that feels good to my mind And My body, and it makes me sweat in the process. And okay – the “painful” thing doesn’t hurt either.

Leave a Comment