The 12-3-30 Workout is sweeping the internet, suggesting incredible results can be obtained from what appears to be a relatively simple routine. 

But, is it worth the hype?

Coach at Echo Athletics Cork and on-hand Gym+Coffee Sherpa + fitness expert, Mike Russell, gives his take. 

What is the 12-3-30 Workout?

The 12-3-30 Method is a fitness routine aimed at a treadmill.

The premise is simple:

• Set your treadmill to a 12 incline + 3 mph
• Go for 30 minutes

It appears that the trend originated from influencer Lauren Giraldo, who boasts over 900,000 followers on Instagram and 500,00 followers on TikTok. 

Lauren credits her fitness levels to the routine. 

@laurengiraldo

Game changer honestly

♬ original sound - Lauren Giraldo

Mike’s Take:

Any training programme can offer incredible results if weight loss is the goal and you are in a caloric deficit. 

It’s important to remember:

This TikTok trend is one that appeals to many as it’s easily accessible but it’s no different to walking up a hill/mountain for the same period of time. It certainly has benefits as it is a form of exercise and is leg/glute focussed but it will not deliver the results some of the videos are claiming it will.

In some of these videos, people are holding on to the handles and leaning back which defeats the purpose of the incline. If growing glutes/toning is your aim, there are more appropriate movements you can do such as a lunge which is a lot more glute focussed.

There’s nothing wrong with this as a workout but just remember it will not give the results, immediately anyway, that is stated. It should be used as your cardio training if you’re a gym-goer and will complement your weight training.

Is it worth the hype?

If it’s the only form of training someone is able to do then yes, I’m all for it but, for me, there are far more beneficial and enjoyable styles of training.

If you want to walk at an incline for 30 minutes, why not get outside, find a hill and pump the legs in the fresh air.  Instead of using dumbbells, you can wear a backpack and add some weight to that and you’ll get the same workout and a change of scenery.

If you’re looking for toned abs, big glutes etc then no, this isn’t going to be the workout for that. You need a calorie deficit, first and foremost, followed by a training programme focussed predominantly on these muscle groups.

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