{"id":171855,"date":"2025-06-10T02:54:09","date_gmt":"2025-06-10T02:54:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/171855\/"},"modified":"2025-06-10T02:54:09","modified_gmt":"2025-06-10T02:54:09","slug":"the-12-3-30-workout-could-give-your-fitness-routine-the-low-impact-cardio-it-needs","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/171855\/","title":{"rendered":"The 12-3-30 Workout Could Give Your Fitness Routine the Low-Impact Cardio It Needs"},"content":{"rendered":"

You may have heard about the 12-3-30 workout. The trendy fitness approach is all over TikTok<\/a>, where the hashtag #12330 has amassed more than 374 million views.<\/p>\n

TikTok content<\/p>\n

This content can also be viewed on the site it originates<\/a> from.<\/p>\n

Any fitness trend or tips found on the internet should be taken with a handful of salt. But 12-3-30 is both grounded in basic fitness foundations<\/a> and accessible for a wide range of people. Is it something you should incorporate into your exercise routine? We asked experts to find out.<\/p>\n

What is the 12-3-30 workout?<\/p>\n

The 12-3-30 workout is refreshingly straightforward: jump on the treadmill<\/a>, set the incline at 12%, speed at three mph and walk for thirty minutes. It’s a low(ish)-intensity, cardio-focused workout<\/a> that anyone with access to a treadmill can try without feeling too intimidated.<\/p>\n

Basically, it’s a short, simple exercise routine that takes advantage of the underrated benefits of a good walk<\/a>.<\/p>\n

How good is walking for your health?<\/p>\n

Humans were designed to move on two legs, so it stands to reason that going for a walk is good for you\u2014but its benefits might be more substantial than you expect.<\/p>\n

\u201cThirty minutes of walking a day has been shown to improve cardiovascular fitness, strengthen your bones, reduce excess body fat<\/a> and boost muscle strength and endurance,\u201d says Helen O’Leary, physiotherapist and clinical\u00a0director at Complete Pilates<\/a>. \u201cWalking is often overlooked as a form of exercise but is accessible to most and you can be any fitness level to participate.\u201d<\/p>\n

Bear in mind, however, that you probably won’t see a complete fitness transformation from your daily walk.<\/p>\n

\u201cLow-impact physical activity is good for your health and is much better than just sitting down,\u201d says Lewis Moses, running advisor for compression brand\u00a0CEP<\/a>\u00a0and founder of\u00a0New Levels Coaching<\/a>. \u201cPersonally, I would like to see some other activity in a training plan, that is of higher intensity, but walking is always a good starting point especially if you’re starting from scratch.\u201d<\/p>\n

What are the benefits of the 12-3-30 workout?<\/p>\n

On top of the positive effects of walking, the incline in 12-3-30 brings heightened cardiovascular benefits.<\/p>\n

\u201cWalking on an incline engages the muscles of the lower body<\/a>, including the calves, thighs, and glutes, while also providing a moderate-intensity cardiovascular workout,\u201d says personal trainer Jacqui Ward<\/a>. \u201cIt can be an effective form of exercise, particularly for those who are new to fitness or have joint issues.\u201d<\/p>\n

12-3-30 can also encourage consistency.<\/p>\n

\u201cIt gets you active and moving and it’s a very simple workout to follow,\u201d says Moses. \u201cIt’s also a very safe workout and you’re not playing around with too many speeds on the treadmill, so people might find it easier and safer.\u201d<\/p>\n

Like with any one-stop-shop routine, however, what you do away from the workout counts just as much.<\/p>\n

\u201cThe 12-3-30, in principle, can aid in weight loss, some strength increase in the legs<\/a> and gluteal muscles,” says Tim Harris, personal trainer at Goldster<\/a>. “You can\u2019t however, expect to lose weight if your diet and sleep patterns are not also part of your fitness plan.\u201d<\/p>\n

Are there risks to the 12-3-30 workout?<\/p>\n

You’ll be pleased to hear that there are very few risks with 12-3-30. But beware that issues could arise from walking on an incline, such as stress on particular joints like the ankles and knees.<\/p>\n