There’s no denying that people are drawn to a good wellness trend, whether it’s keto and Whole30 or CrossFit and high-intensity interval training. The former actress, and lifestyle blogger Lauren Giraldo’s “12-3-30” treadmill workout routine, appears to be the talk of the town right now.
This treadmill challenging workout was first released on the social media personality’s YouTube channel in 2019, but it didn’t go viral until she put it to her TikTok in November. The star’s treadmill challenge TikTok video on 12-3-30 workout became viral, with over 2.7 million people sharing it and fans praising the effects.
This article will discuss Lauren Giraldo’s “’12-3-30” treadmill workout routine, how to get started, and its benefits.
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What is Lauren Giraldo "12-3-30" Treadmill Workout?
The Lauren Giraldo’s “12-3-30” treadmill workout routine is simple: get on a treadmill, set the incline to 12, and walk at 3 miles per hour for 30 minutes. Giraldo discovered the formula by chance, she explained in an interview. While exercising, you can listen to your favorite podcast, view a Netflix show, or listen to an audiobook.
To accomplish Lauren Giraldo’s treadmill workout, follow these steps-
- Warm-up with a brisk walk for 5 minutes
- Increase the treadmill’s incline to 12 percent
- Set the speed to 3 mph (4.8km)
- Walk for 30 minutes
- Cool down by walking on the treadmill for 5 minutes at a 0% gradient
There’s no definitive advice on whether or not to hold on to the treadmill’s handlebars. Giraldo claims she holds the bars around 30% of the time and does the rest of the time with her hands free.
Unlike HIIT treadmill workouts, there are no intervals or changes in speed in this type of work out. All you need is a treadmill and 30 minutes to exercise. On an incline surface, a walking speed of three miles per hour is a feasible target. Although, of course, it all depends on your starting fitness level. Lauren eventually increased her time to 30 minutes, but she took many pauses in the beginning.
“I’m not a runner, and running on the treadmill was not working for me,” she told the news outlet. “I started playing around with the settings, and at the time, my gym’s treadmill had 12 incline as the max. The three miles per hour felt right, like walking, and my grandma had always told me that 30 minutes of exercise a day was all you needed. That’s how the combination started.”
But it took a while for Giraldo to do the workout at full capacity, she continued telling TODAY. “I definitely had to work up to the 30 minutes,” she said. “I couldn’t get through it without losing my breath and started out by taking a break after the 10- or 15-minute mark.”
Giraldo claimed in her TikTok video that she shed 30 pounds after strengthening her stamina and completing the workout roughly five days a week. She has been able to maintain her weight loss for two years.. “I used to be so intimidated by the gym and it wasn’t motivating, but now I know I do this one thing and I feel good about myself,” she said in the clip. “And I look forward to it. It’s my me time.”
Watch how to do Lauren Giraldo treadmill workout:
How to Start Lauren Giraldo Treadmill Workout?
According to Scotti, the greatest approach to avoid injury is to stretch, stretch, stretch. “It’s so important to warm the body up and activate [your muscles] before doing a workout like this,” he explains. Scotti recommends five minutes of dynamic stretching before and five minutes of lower-body static stretching after this strenuous activity. “Hold the stretches for 30-60 seconds each,” he advises.
Next, adjust the intensity to get started if you’re new to treadmill workouts and find the incline or speed intimidating. “If you’re a complete beginner, adjust the gradients and paces to your level, and consider breaking the 30 minutes up into intervals with short stops and gradually increasing to 30 minutes over four to six weeks,” recommends sports coach Tom Craggs.
“Your muscles work harder as you increase the incline,” says Michele Stanton, a walking instructor and author of Walk off Weight. “Starting at a high incline without acclimating your body could leave you feeling fatigued or even injured.” A steep climb extends the calf, which is commonly tight in many persons.”
Reduce the inclination to 3 percent or 4 percent to begin and challenge yourself to maintain the pace for as long as feasible. Then, as you get fitter and stronger, increase your time and gradient as you feel ready. Everyone’s rate of advancement will be different, so don’t compare yourself to others; instead, work at your own pace. It should be difficult, but not to the point that you don’t want to do it again.
It’s also important to keep good running form while exercising. The best way to do this is to keep your core strong, keep your shoulders back, and keep your head up. On the treadmill, keep your eyes focused ahead of you rather than down at your feet.
Benefits of Lauren Giraldo "12-3-30" Treadmill Workout
There are many benefits of Lauren Giraldo’s 12-3-30 treadmill workout routine. These are-
Helps in Weight Loss
The Laren Giraldo “12-3-30” treadmill workout will help you break up your typical walking routine and burn more calories than if you were walking on a level surface, which is ideal for weight loss. But keep in mind that for healthy and long-term outcomes, any weight-reduction program should include both exercise and healthy nutrition, including some of the greatest (and most nutritious) foods for weight loss.
Aids in the Reduction of Belly Fat
Lauren Giraldo’s treadmill routine is a terrific alternative if you’re looking for a way to decrease belly fat. You may increase your cardiovascular fitness, burn calories, and work your core and glutes by performing the 12-3-30 workout three times a week.
Walking uphill also incorporates a strength-training component that aids in muscular development. You’ll also use your back muscles more than you think, which can help you gain strength in this often-overlooked area. For the same reason, anyone with upper or lower back pain should exercise caution when walking at this incline for more than 30 minutes.
Develops Heart Health
Aerobic exercise, according to experts, can help maintain your heart healthy. It will not only lower your blood pressure and heart rate, lowering your risk of heart disease, but it will also improve the efficiency with which blood is circulated throughout your body.
The Lauren Giraldo 12-3-30 treadmill workout routine is an excellent cardio workout that will increase your breathing and heart rate while you walk at a fast speed on the slope. However, because of its low impact nature, it will be kind on joints.
Builds Fitness and Stamina
This treadmill challenges workout is unquestionably a beneficial workout for improving fitness. “It’s not all about running on the treadmill. Power walking on the flat or even in the hills can be a terrific way to get a good exercise while putting less strain on your joints than jogging”-Tom explains.
“A 30-minute walk at a strong steady intensity with a high gradient, such as 12 percent, will certainly get your heart rate up, will put your posture and core muscles to the test, and will require you to engage and drive with your glute muscles to maintain your position on the treadmill belt,” he adds.
Final Verdict: Lauren Giraldo Treadmill Workout
Lauren Giraldo’s “12-3-30” treadmill workout routine appears appealing due to its simplicity. However, if you have a sedentary lifestyle, jumping on the treadmill and tackling such a steep incline for such a lengthy amount of time is probably not a good idea.
Walking on an incline puts a lot of stress on your body and doing it for 30 minutes on a level-12 slope is a lot. It’s still a good idea to keep the 12-3-30 to two or three times a week and mix it up with other forms of exercise such as spinning classes, high-intensity interval training, or the elliptical machine, even if you enjoy it a lot! To minimize injury and overstretching your joints and muscles, make sure you warm up your body by stretching and gradually increasing the intensity.
Whatever your health and fitness objectives, the most important thing to remember when attempting a new workout like the Lauren Giraldo’s 12-3-30 treadmill workout routine is to find something you enjoy and that works for you. Choosing an activity that you enjoy is the best way to stay on a workout plan and keep your motivation levels high.
Treadmill Challenge Tiktok (FAQs)
Is Lauren Giraldo's 12-3-30 Treadmill Workout Routine Safe?
The issue is that most people do not consider walking to be a stressor. Walking in an incline for a longer period of time certainly adds more stress. Low back, hamstring, Achilles tendon, knee, plantar fascia… these are the regions where we observe considerable injury connected to inclining a treadmill.
A healthy exercise routine, on the other hand, should include variation, because exercising the same muscles in the same activity every day will raise your chance of injury. Even if you love the 12-3-30, keep it to two or three times a week and mix it up with weight training and other cardio options like spinning classes, HIIT exercises, or the elliptical machine.
As a general rule, if somebody begins or adjusts an exercise, or adds something like an incline, they must follow the rule of doing it carefully, otherwise they will almost likely suffer from an overuse injury.
Why Lauren Giraldo's 12-3-30 Treadmill Workout Routine is great for Women Over 40?
Lauren Giraldo 12-3-30 treadmill workout is a must-try for anyone 40 and over who wants to start a new fitness journey.
We’re frequently reminded in the walking vs. running argument that running can be taxing on the joints. You lose bone density as you get older, but by doing the 12-3-30 treadmill workout and strengthening your muscles and bones, you can counteract this natural loss and minimize your risk of osteoporosis without placing stress on your joints like running does.
It’s a terrific workout for getting your fitness levels back up if you’ve been away from it for a while. Reduce the gradient and pace to a pace that is comfortable for you before speeding up as you continue.
Walking on an incline treadmill is a terrific way to get your heart rate up and enhance your cardiovascular health if you don’t like other cardio-based workouts like jogging or spinning.