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What Is The 12-3-30 Workout And Is It Worth Doing? Innermost Investigates

17th June 2022

17th June 2022

By Beth Shelper

Here at Innermost, we’re always on the lookout for new and exciting workouts. Recently on our research endeavours and social media scrolls, the team have repeatedly come across a new workout that cardio lovers everywhere have been raving about. The latest finding? The 12-3-30 workout.

What is the 12-3-30 workout?

Devised by Youtuber Lauren Gilado, the 12-3-30 workout is a cardio workout that has seemed to take the online fitness community by storm. Lauren is an American content creator turned actress who is making her mark on the fitness world, taking it by storm with this new workout routine that has gone viral for all the right reasons. It’s the ultimate TikTok workout.

Pretty simply, the 12-3-30 workout comprises of three main features. And you’re going to need a treadmill.

  • A 12% treadmill incline
  • A 3mph speed
  • 30 minutes of your time

Lauren created the workout to make the gym feel “less intimidating”, and she’s succeeded in her quest, for her and many others!

What are the benefits of the 12-3-30 workout?

The 12-3-30 workout strategy is a great technique for those that have a quick 30-minute time period to fill, want a low intensity warm up or workout, and are looking to integrate cardio into their routine.

Some of our favourite 12-3-30 workout benefits include:

  • Quick, simple and effective workout option
  • Improves posture and balance
  • Great for fat burning
  • Improves stamina
  • Boosts lower body strength
  • Improves cardiovascular health

Aside from the health and wellbeing benefits of the 12-3-30 workout, this workout is beneficial in terms of fitting into your everyday lifestyle, too. Perfect for those that want to make the most of their gym membership, watch a quick Netflix episode during their workout or even workout during their limited lunch hour (or less), it’s no surprise that this simple and convenient workout is proving super popular with people all over the world.

What makes the 12-3-30 workout unique?

Unlike HIIT workouts that require a runner to change pace or mix up their intervals, the 12-3-30 workout is simple – and that’s what people love. Running for weight loss can be hard enough for some people that perhaps have painful knee injuries, or just prefer walking, so this is a great alternatives for those that are looking for perhaps a lower intensity option.

Other effective cardio workouts at the gym

If walking isn’t your thing, or you find the treadmill a little tedious, don’t worry. There are plenty of other engaging and effective cardio workouts that you can do at the gym or at home.

Some of our favourite cardio workouts include:


If you’re looking for a simple, quick and effective cardio workout that you can do in a limited time period, the 12-3-30 workout is definitely for you.

Give it a go and keep us updated over on @liveinnermost on Instagram. We’d love to hear how you’re finding this new TikTok workout.

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