Do you want to learn about the famous TikTok treadmill workout a comprehensive guide leafabout? No problem. In this blog post, I will let you know all about this.
The famous TikTok treadmill workout a comprehensive guide leafabout is a mostly used search term for a treadmill workout that went viral on TikTok.
What is the viral treadmill workout?
The viral treadmill workout is a 12-3-30 treadmill workout. The 12-3-30 treadmill workout has virtually taken the fitness world by storm as a TikTok viral hit in 2020.
Here is a guide to explain what the 12-3-30 is, where it came from, and what are its benefits and drawbacks.
A New workout is born
12-3-30 is the brainchild of YouTube lifestyle vlogger and social media influencer, Lauren Giraldo. It was first published on YouTube on November 9, 2020.
What is the 12-3-30 treadmill workout?
It is a workout characterized by walking 3 miles per hour on a treadmill at an incline of 12% for a time period of 30 minutes per session.
According to Giraldo, 12-3-30 was born out of a desire to get moving and get healthier in a way that was low-impact and uncomplicated.
She claims that she was living a lifestyle of unrestricted self-indulgence: eating whatever she wanted, whenever she wanted, which typically included unhealthy foods with little to no exercise.
“For me, the hardest thing.. was getting the motivation to start without feeling immediately defeated,” says Giraldo.
“30 minutes on the treadmill was how I started, at a speed of 3. The more and more that I did it, the more and more that I started feeling really good..and confident.”
Now Giraldo uses the 12-3-30 every time she goes to the gym. She claims that her workouts on the treadmill have led to healthier eating habits, and ultimately a 20-30 pound weight loss with a more sculpted body.
Benefits of 12- 3- 30
There are undoubtedly benefits to the 12-3-30 workout:
- For one, walking on a treadmill is a great low-impact exercise.
Unlike running, walking doesn’t excessively strain your joints. This means fewer injuries and long-term damage.
- It is a great cardiovascular workout.
Probably the most prominent feature of the 12-3-30 workout is its high incline.
For Giraldo, the “12” represented the highest incline on her treadmill machine. For a standard commercial treadmill, the highest degree of incline is 15%. This level of incline mimics a hike on steep terrain.
Walking up a steep incline gets the heart rate pumping. An increased heart rate is key to burning calories, and the low-impact nature of the workout means that these calories are coming more from your body’s fat stores.
- 12-3-30 can sculpt your body.
Fancy a flatter tummy, slimmer thighs and a perkier bum? The high incline of the 12-3-30 specifically targets your calf muscles, your hamstrings, your quads, your glutes, and even your abdominal core muscles, which are notoriously problem areas for many women.
Drawbacks to the 12-3-30 Workout
As with any workout, there are some things you want to watch out for when doing the 12-3-30 workout:
- That steep incline that is so fabulous at producing great health benefits is also something to watch out for.
Walking or running at a steep incline can be hard on your hip joints, as well as strain your mid-lower back.
If this is a workout that you do daily, then the constant strain on these joints can certainly become problematic and increase your risk of injury.
- Another drawback? A workout plateau.
For your body, working the same muscles in the same way with the same intensity can create a plateau, meaning your weight loss and gains in muscle mass can slow.
- Boredom is another possible drawback to 12-3-30… if it’s your sole workout.
For some people, it’s mentally very uninspiring to perform the same workout day after day. This may make it harder to want to maintain workouts.
Lauren Giraldo claims that doing the 12-3-30 is her baseline or foundational workout at the gym, but she doesn’t limit herself to only doing 12-3-30. She will do the 12-3-30 and then incorporate other exercises in addition to 12-3-30. Some of her favorites include goblet squats, lunges, hip thrusts, leg presses, and hip abduction/adduction.
The 12-3-30 is a treadmill workout that became a TikTok viral sensation in part because it’s no-nonsense, low-impact, accessible, and effective. No doubt, Lauren Giraldo’s image as the reluctant exerciser who found success has also spurred its popularity. This is one treadmill workout that is definitely worth a try.