Exploring the 12-3-30 Treadmill Workout: Science Behind the Trend
A new fitness trend that has gained immense popularity on social media, especially TikTok, is the 12-3-30 treadmill workout. This method, introduced by influencer Lauren Giraldo, involves walking on a treadmill set to a 12% incline at three miles per hour for 30 minutes. With over 14 million views, many are curious about its effectiveness compared to traditional running.
What the Study Says
A recent study published in the International Journal of Exercise Science examined both the 12-3-30 method and standard treadmill running, where participants set their own comfortable pace for around 20 to 25 minutes. Researchers aimed to see not only how many calories each method burns but also what fuels the body during these workouts—fat or carbohydrates.
In the study, 16 healthy young adults participated in both workout types under controlled conditions, ensuring they burned about the same number of calories in each session.
Calorie Burn Comparison
Researchers found that while 12-3-30 is a solid workout, it takes longer to achieve the same calorie burn as running. Participants burned approximately 13 calories per minute while running, compared to about 10 calories per minute with the 12-3-30 method. Expert Maelee Wells Sutton, a certified personal trainer, noted that higher aerobic intensity often leads to quicker calorie burn.
Despite taking longer, the good news for those worried about joint health is that the 12-3-30 method uses more fat as an energy source—41% of the calories burned came from fat, unlike running, which relied more on carbohydrates.
Who Is It For?
The study participants were already active, exercising regularly for months. Sutton highlighted that this may not represent the average person, who might be less active. Therefore, the findings on fat-burning advantages might not apply to everyone.
The researchers concluded that although the 12-3-30 method may be slower in terms of calorie burn, it still has benefits, particularly for beginners or those with joint issues looking for lower-impact workouts.
Which Workouts Are Better?
If time is limited and calorie burning is your main goal, running appears to be more effective. However, if you prefer a gentler workout and want to focus more on fat utilization, the 12-3-30 method has its merits.
Ultimately, the key to fitness success is regularity. If someone enjoys the 12-3-30 workout more than running, sticking to it consistently will yield better results than forcing themselves to do a workout they dread.
Conclusion
Fitness trends should be evaluated not just through popularity on social media but also through scientific insight. It’s essential to find a method that works for you and to consult experts for personalized advice. So whether it’s running or the 12-3-30 method, the best workout is the one you enjoy and can maintain!
