It’s safe to say that 12-3-30 has gone viral. The beginner-friendly workout, created and coined by content creator Lauren Giraldo, appeared first on her YouTube channel in 2019—but it wasn’t until she posted to TikTok in November of 2020 that it’s popularity skyrocketed. The video now has over 12 million views and 2.7 million likes, while the hashtag #12330 boasts nearly 40 million views on the platform as fans of Giraldo challenge themselves to try the workout for 30 days.
By Maija Stevenson
The concept is simple enough, and all you need is a treadmill to get started. Set the incline to 12%, the speed to 3.0 miles per hour (that’s 4.8km Canadians!), and walk for 30 minutes for a surprisingly challenging, compact program that works your glutes and hamstrings, while also exercising your cardiovascular system.
So why does this simple workout have such a dedicated following? The answer might be in its accessibility. Giraldo said in her video “I used to be so intimidated by the gym and it wasn’t motivating…but now I go, I do this one thing, and I can feel good about myself.” When Giraldo couldn’t find a program that worked for her, she created one that seemingly works for everybody (if the hundreds of videos under the hashtag are any indication).
The 12-3-30 workout is designed to be accessible to a range of fitness levels. Whether you’re a complete beginner to the gym, or a seasoned athlete, 12-3-30 offers an undaunting approach to fitness that encourages consistency through it’s simple instructions. Not to mention the added bonus of popping in your headphones for a 30-minute episode of your favourite show or podcast.
Experts in the fitness industry agree, the 12-3-30 workout combines a standard and attainable walking speed with the challenge of an incline to create a great cardiovascular workout, and can be implemented into a routine to achieve a variety of fitness goals.
12-3-30 allows you to easily incorporate fitness into your day-to-day without the usual stress of an overly complicated combination of free-weights and machines, while also offering a joint-safe cardio alternative to running, skipping, or jumping. For those who avoid the gym in fear of the embarrassment of not knowing how to use the equipment, this workout provides a comfortable fitness avenue. Gym novices do not fear! Lauren Giraldo has your back.
