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But wtf is it? And does it actually work?
Another day, another fitness-related TikTok trend is doing the rounds – but this time it's one you might actually want to get on board with (unlike 'dry scooping' *shudder*). The #12330challenge has an insane 45.4M views on the app and it looks like every fitness influencer, gym goer and their dog is giving it a go... but what even is it? Where did the 12-3-30 fitness trend come from? And, most importantly, is it actually a decent workout?
Turns out, it's not all that new after all – influencer Lauren Giraldo shared the 12-3-30 treadmill on TikTok all the way back in November 2020. In the video she says that she doesn't "diet" or "calorie count", and that she "used to be so intimidated by the gym." But that this simple treadmill workout has changed everything for her. She's even titled the video: Game changer honestly. “Literally all you need is a treadmill. You put it on an incline of 12, a speed of three, and walk for 30 minutes as many times as you can a week,” she says. Lauren usually does it five times a week, and she says it makes her feel really happy – describing it as her 'me time' – and says it helps her to maintain a healthy weight.
She credits it as her sole form of exercise... But can it really be that simple?
This treadmill workout follows three super simple rules: set the treadmill incline to 12%, then the speed to 3 mph, and walk for 30 minutes. Yep, that's it. There's absolutely no running involved. You simply pop those settings into the treadmill, and you walk. You don't need to change any setting throughout your time on the treadmill, you just walk.
The only thing you might have noticed is that Lauren is based in the US, and @bliss.ohh (who's also been trying the workout) points out that Lauren uses a treadmill that measures speed in miles per hour. Whereas most treadmills in UK gyms use kilometres instead. So instead a speed of 3 miles per hour, you'd set it at 4.8km per hour: so the UK version is the not-quite-as-catchy 12-4.8-30 treadmill workout. So in the space of half an hour you'd walk 1.5 miles (or 2.4 km).
#fy #fypシ #foryoupage #12330 #124830 bliss.ohh #blissohh
We asked two PTs for their thoughts on whether the 12-3-30 treadmill workout is a) a good idea and b) if it's okay to make it your sole form of exercise. Aimee Victoria Long – who's a personal trainer, Pilates instructor and barre specialist – says that in the fitness world, this is an example of "steady state cardio" – ie. a continuous steady effort. And it can be very effective for a number of reasons. "Firstly, any type of cardio is great for weight loss [should that be your aim]," she explains. And one of its major bonuses? "This form of exercise is very low impact so it doesn’t involve putting loads of force and strain through your joints meaning you can do it more often than say a HIIT session or a run. It’s a great idea for anyone who may already be suffering from lower body joint issues with their knees or ankles."
Personal trainer and qualified MNU nutritionist, Kerry-Anne Richardson agrees and believes that "anything that gets people motivated to exercise is good thing. Exercise is great for you – physically and mentally – and doing a challenge with others can also help with accountability." Meaning you're more motivated to actually do it.
As with all fitness trends, there's people on TikTok who are shouting about how much weight they've lost from doing the 'challenge' (of using the 12-3-30 method multiple times a week). This, of course, can be a positive thing if it's a health goal you've embarked on with support from your doctor – but mostly we're excited about the heart-boosting benefits of getting in some cardio that also means we can concentrate on a podcast at the same time.
And we echo Richardson's sentiments: "My feeling is: enjoy the exercise process and worry less about your weight! There’s far too much pressure on people to be smaller than they are, but if you are worried, seek out a professional to get the best support." Fitness goals can be about so much more than losing weight.