The Popularity of the 12-3-30 Treadmill Workout: Is There Science Behind It?
The 12-3-30 treadmill workout, gaining traction on TikTok with over 14 million views, is drawing attention for its unique approach to fitness. Influencer Lauren Giraldo has been a key figure in promoting this method, which is touted as an effective, low-impact way to burn fat. But how does it stack up against traditional running?
Research Findings
A new study published in the International Journal of Exercise Science has compared the 12-3-30 routine with self-paced treadmill running. The aim was to analyze calorie expenditure and what type of fuel—carbohydrates or fats—each exercise used.
In the study, 16 healthy young adults engaged in two different workouts: one using the 12-3-30 method and another at a self-determined pace for about 20-25 minutes. Interestingly, the workouts were adjusted to match calorie burns.
It was found that the 12-3-30 method took longer to complete than running while yielding the same caloric output. Specifically, running burned calories faster at a rate of 10 calories per minute, whereas 12-3-30 burned calories at approximately 8 calories per minute. Maelee Wells Sutton, a personal trainer, noted that this accelerated caloric burn during higher-intensity aerobic workouts isn’t surprising.
The Fuel Source Debate
Despite being less efficient in terms of calorie burn, the 12-3-30 method had a notable advantage: it utilized a higher percentage of fat as fuel, with 41% coming from fat compared to 33% during running, which relied more heavily on carbohydrates.
Potential Limitations
However, it’s worth noting that participants in the study were already regular exercisers, having trained at least three times a week for the past three months. This factor could skew the results, as it doesn’t account for individuals who aren’t as active.
While researchers recognized some benefits of the 12-3-30 workout, they pointed out that the total calories burned are more crucial for weight loss than the type of fuel used. Sutton emphasized that this study reaffirms existing knowledge: the rate of fat burning doesn’t directly correlate to the total caloric burn.
Which Workout is More Effective?
If you’re looking for a method to quickly burn a specific number of calories, running seems to be the better option. Yet, for those focused on fat burning or with joint concerns, the 12-3-30 method presents some advantages, especially for beginners.
Ultimately, Sutton highlighted the importance of consistency over intensity in fitness routines. It’s better to stick with a method you enjoy, even if that’s 12-3-30, than to struggle through something you don’t like. Trends should be seen in light of both scientific evidence and personal preference. Don’t just rely on social media; seek expert advice when shaping your exercise routine.
