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, she shares three ways to get a similar workout to 12-3-30 without a treadmill.
“Most of us have a neighborhood near us on a hill. Park at the bottom and march to the top!”
If you have a stationary bike
“Turn the resistance up so your pace is challenged, and try to stay in the saddle for all 30 minutes. Work toward staying between 50 and 60 rpms.”
If you have a rowing machine
“Set the resistance to 10. Try to keep a pace around 25 strokes per minute.”
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