Yep, we’re talking about that TikTok workout: 12-3-30. Much of the appeal of this viral workout comes from its less-is-more philosophy—there are no complicated moves to learn or reps to count. It’s as simple as hopping on a treadmill, setting the incline to 12 and the speed to three, and walking for 30 minutes. The monotonous-in-a-good-way workout, created by social media personality Lauren Giraldo, offers a low-impact cardio session that also helps build lower body strength.
“12-3-30 is an achievable yet challenging workout,” says personal trainer Astrid Swan. The speed is a pace where you can easily have a conversation (or scroll through TikTok), and walking is not hard on the back or knees like running can be, Astrid explains. “Bringing the incline up to 12% is where you will feel challenged in stamina while really activating your glutes.”
OK, but what if we don’t have a treadmill? “No treadmill, no problem!” Astrid says.
Here are 3 no-equipment walking workouts similar to 12-3-30.
Astrid recommends heading for the hills. “Most of us have a neighborhood near us on a hill. Park at the bottom and march to the top!” Outdoor hills mimic the treadmill incline, challenge your stamina, and fire up your glutes the same way the treadmill version does.
If hills aren’t handy, swap in stairs. Whether it’s at a stadium, a public park, or in your own building, walking stairs at a steady pace (or in mini sets until you hit 30 minutes) delivers a similar uphill burn.
No hills, no stairs? Ramps or neighborhood loops with even one steep stretch can do the trick. March briskly for 30 minutes to help you capture the incline feel of 12-3-30.
The takeaway: With a little creativity, you can bring the viral workout into your routine anywhere.
Kourtney x Barker Wellness
Kourtney x Barker Wellness
Kourtney x Barker Wellness
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
Up next, be the first to know our weekly content and sign up for our Poosh newsletter.
