The Fitness Falcon: Fitness, Nutrition and Wellness Guides

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Editor’s pick Fitness

The 12-3-30 Treadmill Workout: Calories, Research and How to Build Up to It

  • The 12-3-30 workout is treadmill walking at a 12% incline and 3 mph for 30 minutes. It was popularized by YouTuber Lauren Giraldo in 2019 and went viral on TikTok in 2020.
  • It is vigorous exercise, about 8 METs. By the ACSM walking equation, a 170-pound person burns about 335 calories per session, roughly 2.5 times a flat 3 mph walk.
  • Only one peer-reviewed study has tested 12-3-30: a single session in 14 young, active adults. Running burned the same calories about 6 minutes faster. No trial has tested it for weight loss.
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