The 12 3 30 Workout Is Trending On Tiktok: Here's How The Exercise Works

5 Day Tiktok 12 3 30 Workout Results for Women Best Fitness Equipment
5 Day Tiktok 12 3 30 Workout Results for Women Best Fitness Equipment from

In the year 2023, the fitness world has been taken by storm with a new workout trend that has gone viral on TikTok. Known as the “12 3 30” workout, it promises quick and effective results with just 30 minutes of exercise. In this article, we will explore what the 12 3 30 workout is all about and how you can incorporate it into your fitness routine.

What is the 12 3 30 Workout?

The 12 3 30 workout is a combination of walking and running on a treadmill. The numbers in the name represent the specific parameters of the workout. You start by setting the treadmill to a 12% incline, then walk at a speed of 3 miles per hour for a duration of 30 minutes.

Why is it Trending on TikTok?

TikTok has played a significant role in popularizing the 12 3 30 workout. Fitness influencers and users on the platform have been sharing their success stories and transformation videos, which have inspired others to try this workout. The simplicity and effectiveness of the exercise, combined with the power of social media, have contributed to its viral status.

How Does the 12 3 30 Workout Work?

The 12 3 30 workout is based on the principles of high-intensity interval training (HIIT). The incline on the treadmill increases the intensity of the workout, engaging more muscles and burning more calories. Walking at a speed of 3 miles per hour offers a moderate intensity level, allowing you to sustain the exercise for the entire duration.

The Benefits of the 12 3 30 Workout

One of the key benefits of the 12 3 30 workout is its time efficiency. With just 30 minutes of exercise, you can burn a significant amount of calories and improve cardiovascular fitness. This workout is also low-impact, making it suitable for individuals of all fitness levels and ages. Additionally, it can be easily modified by adjusting the incline or speed to meet your specific fitness goals.

Tips for Incorporating the 12 3 30 Workout into Your Routine

If you’re interested in trying the 12 3 30 workout, here are some tips to help you get started:

1. Warm Up and Cool Down

Before and after the workout, make sure to warm up and cool down properly. This can include dynamic stretches, light cardio exercises, and foam rolling to prepare your muscles and prevent injuries.

2. Gradually Increase the Intensity

If you’re new to the 12 3 30 workout or exercise in general, start at a lower incline and speed. As your fitness level improves, gradually increase the intensity to challenge yourself and continue making progress.

3. Stay Consistent

Consistency is key when it comes to any fitness routine. Aim to perform the 12 3 30 workout at least three times a week to see noticeable results. You can also incorporate other forms of exercise on alternate days to maintain a well-rounded fitness regimen.


The 12 3 30 workout has gained immense popularity on TikTok for its simplicity and effectiveness. By walking at a speed of 3 miles per hour on a 12% incline for 30 minutes, you can achieve great results in a short amount of time. Remember to consult with a healthcare professional before starting any new exercise program and listen to your body’s limits. So, why not give the 12 3 30 workout a try and join the fitness revolution?

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