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We Tried the Viral 12-3-30 Workout

June 13, 2023

By:

Team LIY

Sweat baby, sweat! Within the last few months, the viral 12-3-30 workout has taken over our social media feeds. The quick and effective workout has earned rave reviews from our favorite fitness bloggers and even beginners who are just getting started! If you’ve never heard of it, here’s what you need to know. 12-3-30 is a treadmill workout consisting of a 12% incline, at a 3MPH pace, for 30 minutes. We love that it’s quick, practical, and seems to produce results! With that said, several members of the LIY Team & Ambassadors decided to try it for ourselves for several weeks! We’ve been up in the gym, just workin’ on our fitness […name that lyric 😉 ] and today, we’re sharing our thoughts on the viral 12-3-30 workout!

What is the 12-3-30 Workout?

Erin

“I know exactly what to expect from it every time. I love that I know I can hop on for 30 minutes and burn a quick 300 calories. It is a challenge, however, it also feels doable which has me coming back for more.”

I was excited to try this challenge as I love a good treadmill workout! Here’s what I love about this 12/3/30 challenge: I know exactly what to expect from it every time. I love that I know I can hop on for 30 minutes and burn a quick 300 calories. It is a challenge, however, it also feels doable which has me coming back for more. Am I sweaty and out of breath? Yes. Do I feel like I’m dying? No. I’ve been doing this 3-4x a week and was able to graduate to a 13% incline at 3.2 mph. I pop in my AirPods and listen to a Podcast and it’s been such a great way to wind down while getting my heart rate up! The best part: I’ve noticed my legs look longer and leaner! I fully plan on continuing this workout and would recommend it to anybody!

Lauren

“I found that I had to start with a warm up walk of 6 incline, 3mph, and gradually increase! It felt like a hike every day!”

Coming from a girl who was not working out at all, it was hard, and took about two weeks before I was able to even get up to 12-3-30! I found that I had to start with a warm up walk of 6 incline, 3mph, and gradually increase! So sometimes it would be 25 minutes into the walk before I could truly maintain at a 12 incline! Once you get it, keep up with it! It felt like a hike every day! I also noticed that it was easier if I had something on to distract myself with [a tv show, a good movie, an audiobook]!

Heather

“This workout is no joke and you will definitely get sweaty and feel the burn. Be sure to not hold on to the treadmill and lean into your stride to get the best workout. The incline is great for your booty so if you’re just starting try and stick with it!”

As a runner I love to include walks and hikes into my workouts. I LOVE to get on the treadmill with a good audiobook or podcast and get a good sweat in. Once to twice a week I will do a 10/3.4/30 workout. My treadmill only goes to a 10 incline and I have long legs! This workout is no joke and you will definitely get sweaty and feel the burn. Be sure to not hold on to the treadmill and lean into your stride to get the best workout. The incline is great for your booty so if you’re just starting try and stick with it!

Ashley

“I honestly hate cardio but have found that this routine gets my heart pumping without the stress to my knees that I tend to feel with running or higher impact options. I have seen amazing results in my legs & booty!”

I have been doing something similar (12-3-15) for some time but wasn’t aware it was a “thing”! I strength train 4-5 mornings per week for about an hour. After finishing with my weights, I like to get on the treadmill for some cardio if possible. I get to this 2-3 times per week as time allows. I honestly hate cardio but have found that this routine gets my heart pumping without the stress to my knees that I tend to feel with running or higher impact options. As I incorporate the 12-3-15, I try to have a strong mind/muscle connection, focusing on my glutes & hammies with each stride. Afterwards I can always feel a great burn! Between this and my focused weight training, I have seen amazing results in my legs & booty 🤗 I started at a 10 incline and eased my way into the 12 about a month ago. I want to work my way up to 20-30 minutes as my schedule will allow. Working out consistently has changed my mind and body & I feel better than ever!

Allison

“When I first started, I hung on for dear life! 😉  If you are just getting started, don’t beat yourself up if you can’t get to that pace or incline right away, build up to and you’ll surprise yourself how fast you can get to 12-3-30! The most important thing is to just keep moving! All movement is better than no movement!”

I have been doing the 12-3(3.2)-30 for about 2 months now. When I first started, I hung on (for dear life;) for the first 2 weeks. After those initial first 2 weeks, I switched to holding on with only one hand while pumping my free arm. The 2nd month I didn’t need to hang on at all, and it was DEFINITELY harder (which I felt in my core🙌🏻), but after that week of not holding on, it got easier. I have noticed that I had to increase my gait while I wasn’t holding on, which I could really feel in my booty. I can tell I’m getting stronger, and I increased the speed to 3.2, which makes a difference. I’m going to continue to up the speed and incline  in the months to come. I follow up the treadmill workout with an arm and ab routine, and I’m soaked after that hour! If you are just getting started, don’t beat yourself up if you can’t get to that pace or incline right away, build up to and you’ll surprise yourself how fast you can get to 12-3-30! The most important thing is to just keep moving! All movement is better than no movement!

Claire

“If you’re just starting out, start slow and work your way there! If this workout comes easily to you, try upping the speed or incline for a more challenging workout!”

I love incorporating this workout into my routine and typically try to stick with this one about 3 times a week. If you’re just starting out, a 12% incline, at 3 mph, for 30 minutes can feel like a LOT! You can always lower the speed, incline, or start with 20 minutes and work your way up to 30. Or if you’re already in pretty good shape, try upping the speed to make it more challenging! While I haven’t noticed any dramatic results, I do feel stronger and have noticed the workout getting easier over time! I like to watch a show to distract myself and end up dripping sweat by the time I’m finished – a sign of a great workout!

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