I tried the 12-3-30 treadmill workout for 2 straight weeks good + good

i am Used to have a long term love/hate relationship with treadmills. I loved the runner’s high any time I pushed my body as far and as fast as I thought it could handle, but I hated how easily that feeling (and the numbers game that inevitably comes with it) pushed my behavior into chaotic territory. can .

So a few years ago, I decided to break up with the treadmill for good. In the process, I learned how to listen to my body, and committed exclusively to workouts that made me happy.

Then last month, one morning when I was in desperate need of a good, stress-free sweat, I found myself in a hotel gym that housed a high-tech version of my old frenemy. very To be perfectly honest, I didn’t trust myself to get on it and go for a run—old habits get hard, and I get the toxic “gotta run fast!!!” Was worried about ruining my vacation with that sort of thing. Thoughts that used to dominate my exercise routine. Instead, I decided to try the 12-3-30 workout that has dominated my social feeds for the better part of the past six months.

12-3-30 What is the workout?

The popular, low-impact workout first emerged in late 2020 via a TikTok video shared by Lauren Giraldo (which has garnered 12.7 million views and 2.8 million likes to date). It involves walking on a treadmill at a 12 percent incline and 3 mph for a total of 30 minutes, and it promises to deliver a double dose of cardio and strength training benefits.

“There are benefits to improving treadmill incline, including improved cardiovascular function, higher calorie burn and glute strengthening,” Holly Roser, personal trainer and owner of Holly Roser Fitness, previously told Well+Good. “It’s the best possible form of cardio outside of running, because you’re using your whole body. It’s not like when you’re on a bike or on the elliptical, where the machine helps you move, making it less effort on your part. Also low-impact, Which is easy on your joints — especially those with knee pain or lower back pain.”

Considering my old treadmill workouts involved running as fast as I could, I assumed that a walking workout would be an easy, breezy way to stop the rings on my Apple Watch. Boy, am I wrong?

What happened when I tried it

That first morning, I got on the treadmill, lined up for the first phase Emily in Paris Season 3, cranked up the curve, and got moving.

Within the first five minutes, I was drenched in sweat, and within 13 minutes, I swore I was real to feel My hip and leg muscles are getting stronger. I quickly learned that to maintain proper form and avoid discomfort in my lower back, I need to engage my core and keep my shoulders back, which means I’m getting a little extra practice in the posture-improvement department. What’s more, when I looked at my heart rate tracker, I was shocked that the numbers were comparable to those during a dance cardio class.

As I walked, a strange thing happened: I didn’t feel like I had to push myself any harder than I was already going, which was one of my main fears when I stepped on the treadmill in the first place. I didn’t have to play with speed or tilt or worry about anything other than putting one foot in front of the other. I can just turn off my brain, watch Emily Cooper Butcher in French and enjoyment Movement – ​​which is something I have never experienced on a treadmill in my life.

I loved the experience so much that I decided to swap in 12-3-30 for the rest of my weekly workouts – which means doing it four times a week for two weeks (and, well, doing it two more times so I can season finish and see if Emily chooses Alfie or Gabrielle). The practice became like my daily meditation. It allows me to clear my mind, which it does no The regular supply of endorphins that come naturally to me boosts the workout is an added bonus. (Even though I had second-day leg pain every single day during the test… not.)

Now that I’m back to my regular routine, I’ve started mixing the 12-3-30 walk with my usual HIIT and yoga class lineup, and it’s become one of my favorite ways to start the day. (I did a session this morning and realized the ladies on the treadmill next to me were doing both exactly the same thing.) It’s the perfect way to shut my brain off before I dive into the craziness that will inevitably ensue when I open my email, and I’ve found that it actually helps me focus throughout the day.

12-3-30 After dozens of sessions, my legs feel stronger and two of my friends have independently asked me why my butt has been looking “extra juicy” lately. But that didn’t stop me from going back for more. I love that I have reconnected with the treadmill in a way that feels great for my mind And My body, and it’s dripping with my sweat in the process. And, well – the “juicy butt” thing doesn’t hurt either.

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