Science Confirms the 12-3-30 Workout’s Health Benefits
Research supports the effectiveness of the social media-fueled treadmill workout
A new peer-reviewed study from the High Altitude Exercise Physiology Program at Western Colorado University has confirmed the physiological and health benefits of the 12-3-30 workout, a treadmill routine that gained widespread popularity on social media.
Commissioned by the American Council on Exercise (ACE), the research provides empirical support for the workout’s impact on calorie burn, cardiovascular health and exercise adherence.
The 12-3-30 workout, which involves walking at a 12% incline on a treadmill at 3.0 miles per hour for 30 minutes, first gained traction in 2020 when social media influencers touted its effectiveness as a simple and sustainable fitness routine. The study validates these claims, showing that the workout is an accessible, efficient option.
Key Findings
The study’s results highlight several benefits of the 12-3-30 workout:
- Participants burned an average of 220 calories per session.
- The workout received high enjoyment ratings, with all participants agreeing that it left them feeling good — essential in maintaining exercise adherence.
- The intensity level, measured at an average of 47% of heart rate reserve, aligns with guidelines for improving cardiorespiratory fitness and reducing the risk of chronic diseases like heart disease and diabetes.
“The 12-3-30 workout is a simple yet effective way to achieve substantial health benefits,” said Lance Dalleck, PhD, lead researcher and professor at Western Colorado University. “Our findings confirm its place as a valuable tool for individuals looking to improve their fitness, whether they’re beginners or seeking a time-efficient routine.”
The findings reinforce the role of approachable, evidence-backed fitness solutions, according to Sabrena Jo, PhD, senior director of science and education at ACE. “This study shows that the 12-3-30 workout can be a practical and enjoyable way to incorporate walking into a physically active lifestyle,” she said.
There is substantial evidence that walking is an excellent exercise choice. Case in point: Recent research suggests that aiming for 8000 to 10,000 steps per day can substantially reduce the risk of CVD, diabetes, dementia and premature death.
The study highlights the workout’s potential as an effective, science-supported program for a wide variety of clients. With accessibility and enjoyment being high on the list, the routine promotes adherence and engagement, and it’s appealing for people who may be intimidated by more complex or high-intensity routines. Additionally, because it requires only a treadmill with incline capabilities, it can be easily integrated into personal training programs and group fitness sessions.