Trending Fitness: 12-3-30 Challenge

If you've been scrolling through TikTok or Instagram lately, you've probably come across the “12-3-30 challenge.” It's a popular fitness trend that's blown up for a reason—it’s simple, effective, and doesn’t involve running. It’s a low-impact cardio-based workout routine designed to promote weight loss, improve cardiovascular fitness, and boost overall health. The best part? You get to target your glutes, hamstrings, and calves just by walking uphill.

Here’s how it works:

Hop on a treadmill, set the incline to 12% with a speed of 3 mph, and walk for 30 minutes. Do this 3 to 5 times a week. That’s it.

It might seem easy, but don't be fooled—most people find this workout pretty intense. What makes this appealing is its accessibility to all fitness levels, making it a popular choice for people looking to start or maintain a fitness routine.

How to safely try the 12-3-30 workout:

Just like any other workout, it’s important to do it safely, especially if you have any underlying health conditions or are new to exercise.

When you’re doing the workout make sure you pay attention to your form. Try to walk with your arms to the side and avoid supporting your body weight on the rails. Listen to your body and if you can’t catch your breath or keep a good form, decrease the intensity of the treadmill by changing the incline or speed. 

Of course, you'll want to wear shoes that will support this type of physical activity—it’ll make a huge difference in comfort and prevent injury. And as always, make sure to stretch to help maintain flexibility in your calves, glutes, and quads.

The Results:

So, how much weight can you lose with 12-3-30? It depends on a few things:

Your starting weight: People who weigh more tend to burn more calories.

Diet: Calories in vs. calories out still matter! A calorie deficit will be your best friend.

Consistency: Like anything, the more consistent you are, the better the results.

Overall activity level: What you do outside of the workout affects your progress too.

If done consistently and paired with a healthy diet, you could lose about 1-2 pounds per week, seeing as you'll be burning about 150-300 calories. 

Bottom Line:

Progress isn't linear, and that’s okay. It’s important to remember that no workout routine can reach its full potential without the support of healthy habits. A balanced diet, good sleep, and proper recovery are crucial in getting the most out of your workouts. And don't feel like you have to rely on this workout alone—mix it up and find what works for you!

If you want help staying accountable and taking your fitness journey to the next level, working with a personal trainer can make all the difference. They can customize a plan that fits your goals, guide your form, and help keep you motivated. Reach out to a personal trainer today and get started on your path to long-term success!

P.S. Your first PT session is free!