Chapter 1: Understanding the 12–3–30 Workout

You may have encountered the 12–3–30 workout challenge circulating on TikTok. At first glance, it appears rather straightforward. The routine involves walking on a treadmill set at a twelve-degree incline, maintaining a speed of 3 miles per hour for a total duration of 30 minutes. The attraction is evident: no running, weightlifting, jumping, or balancing required—just a simple 30-minute walk. As far as workouts go, this one seems quite approachable.

Research supports its benefits, as experts commend the workout for boosting endurance, enhancing heart health, and providing a solid calorie burn. The 12–3–30 routine is especially advantageous for individuals aiming to improve their health and for those preparing for endurance events, such as races.

One evening, feeling a bit restless and having indulged in too many chocolate bunnies, I decided to try it out myself. Typically, I'm not one to engage in exercise challenges; aside from my annual month of yoga, I usually stick to a consistent regimen of 2–3 weekly HIIT classes and ensure I hit my daily goal of 10,000 steps. However, the simplicity of this challenge, being merely a walking exercise, piqued my interest.

I confidently arrived at the gym, ready to tackle the treadmill. My initial hurdle was that most treadmills in the UK operate in kilometers rather than miles, so I had to look up the conversion. For those attempting this challenge, 4.8 km/h is the equivalent speed—less catchy, but necessary.

Surprisingly, the workout proved to be more challenging than I anticipated. The first five minutes passed relatively easily as I watched some YouTube videos, feeling assured that I might need to extend my session.

By the ten-minute mark, my legs began to feel the strain. That twelve percent incline was certainly no joke, and my calves were stretching to keep my heels on the ground. At fifteen minutes, I contemplated quitting, and by twenty minutes, I was drenched in sweat. The relentless pace was the most challenging aspect; unlike running, where I could vary my speed or take brief breaks, this was a continuous thirty minutes of unwavering effort. Only TikTok could devise something so grueling.

I also felt a bit self-conscious about occupying a treadmill for a full half-hour just to walk. My gym is small, with only two treadmills, and I wondered if others were judging me for taking up space without even running. Nonetheless, the sweat pouring off me should have been enough evidence that I was putting in hard work.

As I watched the clock tick down the final three minutes, I found myself pleading for the end. I was exhausted, sweaty, and hungry. After a quick shower and dinner, I noticed a swift recovery; post-meal, I felt rejuvenated, although I fell asleep quickly—usually a good sign of an intense workout.

I believe this workout could be excellent if paired with an engaging TV show. The routine is long and steady enough that you could easily zone out since there are no complex movements to remember. Unfortunately, I was watching Bridgerton with my husband and didn't have any other shows on Netflix that caught my interest (feel free to suggest some in the comments). Instead, I ended up catching up on YouTube videos, which didn’t quite distract me enough.

Another significant advantage of this workout is its simplicity. No fancy equipment is required aside from a treadmill with an incline, and you won’t need to keep an eye on a timer or remember specific moves; your treadmill will likely handle the thirty minutes for you. This makes it a great option for those new to the gym who seek a straightforward routine.

While this is a solid cardio session, don’t be misled into thinking that the incline alone will suffice for strength training. To see real changes in your body, you’ll still need to incorporate some form of strength training into your regimen.

Reflecting on my experience, I can see myself incorporating this workout into my routine again. As I write this the following day, I feel well-recovered, without the usual soreness from a HIIT session, and could likely hit the gym again today if I chose to. I plan to combine this workout with some entertaining TV to make it more enjoyable and look forward to my next session.

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