What is a 12-3-30 Workout?

The 12-3-30 cardio workout has seemingly exploded in popularity over the last few years, and for good reason.

This workout is a form of LISS cardio that’s a low-impact way to get your cardio in.

If you aren’t familiar with what LISS cardio is, then I’d recommend reading my essay here.

In short, the 12-3-30 workout is a treadmill workout that can effectively be done in just 30 minutes.

Here’s how it works:

1. Set the treadmill's incline to 12%.

2. Set the treadmill speed to 3 MPH and briskly walk for about 30 minutes

That’s it. It’s that “simple”.

I put “simple” in quotes because every time I do this workout, I find myself drenched in sweat.

This was my best friend, Dave, and I’d favorite form of cardio back in the day when we’d do “Cardio Wednesdays” together.

It’s important to remember, however, that it’s completely fine to modify this workout as needed.

That’s because this is meant to be a LISS workout, so we’re performing this cardio at a steady state for a longer period of time.

There’s nothing wrong with lowering the incline, slowing the pace, or giving yourself a two-minute breather by standing on the sides of the treadmill.

Let’s dive a little deeper, shall we?

Benefits of the 12-3-30 workout

1. Great leg workout: Walking on an incline engages multiple muscle groups, including your glutes, hamstrings, and calves, making it a great option to inadvertently work your lower body.

2. Low-impact: This workout is low-impact, making it an excellent option for those with joint problems or rehabilitating from injuries.

3. Cardio-boosting: It’s cardio, so naturally it gets your heart rate going. Ultimately improving cardiovascular health.

4. Suitable for everyone: The workout is suitable for all levels of fitness. You can adjust the incline, speed, and duration as needed.

5. Accessible: Because of the beginner-friendly nature of the workout, it can help newcomers overcome intimidation when it comes to the gym.

6. Time efficient: It’s easy to fit into a busy schedule, and the intensity of the workout allows you to burn a significant number of calories with relatively minimal effort.

The cons of the 12-3-30 workout

As with everything, there are a few potential downsides to consider when it comes to this workout, too.

1. You need a treadmill: If you want to go by the book, you’ll need a treadmill for this workout–which means going to the gym or buying one. However, if you live in an area with hills, taking yourself for a 30-minute hike could be a great alternative.

2. It’s indoors: Again, if you’re sticking by the book, this is an indoor workout on the treadmill. So if you want to focus on spending more time outdoors, then a hike or hills around the neighborhood are just as great!

3. Lack of variety: When I would do this workout with Dave every Wednesday, the 12-3-30 would get a little monotonous. But talking with a friend, listening to a podcast/audiobook, or watching an episode of your show helps to pass the time.

4. Limited challenge: Once your body adapts to the routine, it might be less challenging over time.

5. Walking on an incline: The action of walking uphill may exacerbate any existing joint issues or shin splints. Make sure you aren't experiencing any aches and pains in your ankles, knees, hips, pelvis, or shins. If walking on a treadmill is new to you, start on a smaller incline to give it a “test run”

In the end…

LISS workouts are an excellent choice of cardio if you’re trying to prioritize low-impact and slower-paced exercise, and the 12-3-20 workout is a great option to do this.

The 12-3-30 workout can benefit a wide range of people and can be adapted to different needs.

Give the workout a go the next time you have cardio scheduled.

Be well and Keep Pluggin.

-C.