The TikTok Treadmill Trend 12-3-30 Explained
treadmills in a gym
Photo by Ryan De Hamer on Unsplash

The TikTok Treadmill Trend 12-3-30 Explained

Jasmyne Jeffery March 21, 2023

We all know how important exercise is. That doesn’t mean that we want to do it, especially when we don’t enjoy it. Take running for example, which definitely isn’t for everyone, particularly if you have joint issues. That’s why the TikTok treadmill trend is revolutionising cardio for those who like one step at a time with the 12-3-30 workout.

Making time for exercise in your day is just as important as finding time to relax. It can be as simple as going out for a walk or heading to the gym after work. The key is finding something you enjoy doing, otherwise, you’ll never stay consistent with it. That’s why the viral 12-3-30 treadmill workout is getting everyone talking, getting in a great workout with only walking.

The TikTok Treadmill Trend Explained

Over time, different trending exercises have come and gone. TikTok has definitely helped with that, like the weighted hula hoop and the latest 12-3-30 trend.

The trend sees people walking on a treadmill for half an hour at a 12 per cent incline at 3 miles an hour. Basically, you’re walking fairly quickly uphill.


12,3,30 the treadmil workout created by @laurengiraldo ! this is how I first lost weight 2 years ago 😊 #ReTokforNature #12330

♬ Raingurl – Yaeji

Lots of creators talk about the weight loss benefits of exercise, however, that shouldn’t be your priority when choosing a workout. Always pick something that’s manageable and sustainable, whilst pushing yourself!

Doing the TikTok treadmill trend will increase your cardiovascular fitness and definitely help you get fitter if that’s your intention. However, you should remember that no amount of exercise can fix a poor diet.

The Benefits Of The 12-3-30 Workout

Doing this instead of running or another type of cardio is a great way to exercise for those a little less confident, or who just despise running.

Using a treadmill to get a walk in is a great choice for women who don’t feel safe walking outside alone, especially in the dark. You don’t have to plan your route or worry about other people and there’s space for your stuff on a treadmill.

Physically, regularly doing the 12-3-30 workout will improve your fitness levels. However, it’s not a regime a total beginner should start out with.

Speaking to Healthline, two personal trainers believe that you should start out a little easier if you’re just introducing exercise into your routine.

Photo by Ryan De Hamer on Unsplash

“Most people cannot just jump on the treadmill and maintain 3 miles per hour for 30 minutes at a 12 per cent incline,” one said, proving that the TikTok treadmill trend is harder than it first seems.

Instead, he suggested walking at 2.5 speed at a 4 per cent incline for 20 minutes. Once that feels comfortable, you can increase the intensity and build up to 12-3-30.

Though the treadmill is a great way to start, personal trainers recommend introducing resistance and weight training into your routine for the best effects.

“Resistance training should always be included in one’s regimen. If you are looking to get a full-body toning effect, this is not the only thing you should be doing in your workout.”

That being said, unless you have breathing issues, then getting in your steps, especially on an incline is a great form of exercise if you enjoy it!

However, don’t be misled by creators telling you that you’ll look a certain way or burn such-and-such calories. Everybody is different and will burn different amounts because of it. If you’re tempted by the 12-3-30 workout, then give it a go! Just don’t expect to see the results of the edited content that got it viral in the first place.

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Jasmyne Jeffery is a full-time Entertainment and News Writer on university-themed website Freshered and HITC, and joined the company having previously worked in a freelance role. She attended the University of South Wales where she was also a student blogger and graduated in 2022 with a first-class honours degree in English and Creative Writing. Now, she puts her creativity to use reviewing university bars, Love Island episodes and the latest apps any 18-25-year-old is using.