Exploring the 12-3-30 Treadmill Workout Trend

The fitness trend known as the 12-3-30 treadmill workout has gained significant attention on TikTok, amassing over 14 million views. It’s intriguing to think that there might actually be some scientific reasoning behind its popularity.

This workout, championed by influencer Lauren Giraldo, claims to be an effective, low-impact method for burning fat. But how does it stack up against traditional running?

A recent study published in the International Journal of Exercise Science offers some insights, comparing the 12-3-30 method with what they call “self-paced” treadmill running.

The aim was to assess not only how many calories each approach burns but also what fuel the body uses—mainly carbohydrates or fats.

To explore this, researchers involved 16 healthy young adults, both men and women, who engaged in two workout sessions: one for 12-3-30 and another running at a steady pace for about 20-25 minutes. They made sure both sessions burned roughly the same number of calories.

Interestingly, the study found that completing the 12-3-30 took longer than running to achieve that calorie burn. Running turned out to be faster, hitting approximately 10 calories per minute.

As Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, noted, it’s not surprising that calories tend to burn more quickly during high-intensity aerobic workouts.

Despite being a more vigorous form of walking, the 12-3-30 workout is still less intense than running. However, it appears to utilize fat as a fuel source more effectively—41% of the energy burned came from fat compared to 33% during the running session, which leaned more on carbohydrates.

Potential Limitations

Sutton highlighted that the study’s participants were already relatively active, exercising at least three times weekly for the previous three months. This could mean that the findings might not apply to less active individuals, who, in reality, constitute a large portion of the population.

Researchers took care to mention that while the 12-3-30 workout does have some fat-burning benefits, they are modest at best.

It’s worth noting that for weight loss, the total calories burned likely holds greater importance than the specific sources of those calories, whether fat or carbohydrates.

As Sutton pointed out, this study reinforces what’s commonly understood in exercise science—that the rate of fat burning during training doesn’t equate to overall calorie burning.

Which Is Better?

If you’re focused on burning calories efficiently and quickly, running appears to be the winning option.

On the flip side, if your goal is to increase fat burn while opting for low-impact exercise, the 12-3-30 method has some benefits, particularly for beginners or those with joint issues.

Ultimately, consistency is key in any fitness regimen. Sutton emphasized, “If someone enjoys 12-3-30 more than running, they’re likely to stick with it, which is better than forcing a workout they don’t enjoy.”

This trend should be evaluated through both a scientific lens and a personal one; rather than solely depending on social media hype, it’s wise to consult experts for guidance.