Debunking the Treadmill Routine Trend: Can It Actually Work for Weight Loss?

You’ve probably heard of some viral treadmill workouts that are taking over the internet, like the TikTok-famous 12-3-30 treadmill routine that has been promising fast and effective weight loss results.

And there’s a reason why it’s so popular – treadmill training is not only a part of a workout warm-up or cool-down. It is taking the spotlight as one of the most promising ways to tone the body and lose weight.

But can this intense treadmill workout replace regular running outside or other workouts? Can these viral treadmill training trends work for weight loss? 

In this article, we will uncover the benefits and risks of a viral 12-3-30 treadmill workout with real-life experiences and expert opinion.

TikTok-famous 12-3-30 treadmill routine

The 12-3-30 treadmill walking routine was originally published by American actor and social media personality Lauren Giraldo on her YouTube channel in 2019.

12-3-30 sounds like a secret code, but setting it in practice is very simple. Here’s how it works:

• Once you step on the treadmill, raise the incline level to 12%.
• Increase the speed to 3mph (miles per hour).
• Walk for 30 minutes.

Lauren claims this workout routine helped her lose 30 pounds and keep it off. “Literally, all you need is a treadmill,” she emphasized in her viral TikTok video posted in 2020 (at this moment, it has more than 2.7 million likes and 12.6 views). 

Since then, everyone has started obsessing with this treadmill routine.

The benefits and risks of incline treadmill training

Walking or running uphill has numerous benefits, especially for weight loss. 

Incline training increases heart rate, which helps lose water weight and burns calories as well – even a 1% incline increase helps burn 12% more calories. 

Also, it is great for posture and athleticism and can even reduce the risk of injury. But can the 12-3-30 routine really be the solution to losing more weight?

Expert opinion: “From my experience, running or walking for weight loss is always individual – for some people, even a 2–5% incline increase will do a better job than harsh routines with a 12% incline. It’s also worth mentioning that incline workouts can cause some lower back pains, so it’s individual to every person’s physique.

If you don’t have strong muscles in your hips, thighs, or core, it can also hurt your knees. If you’re just starting to work out, carefully consider your physical activity, goals, and needs.” – Chris Zibutis, Head Running Coach at Joggo.

What do users say about the 12-3-30 routine?

People online rage about this routine – “430 calories burned,” ”I’ve just started and lost 3 lbs,” or “this is a game changer!”

But there are others who comment that this workout only works if you eat healthily and drink 1 gallon of water daily. 

Our readers also report that this routine is quite hard and takes a lot of time and motivation to complete. 

Users share their experience with the 12-3-30 treadmill routine.

This 12-3-30 routine is more complicated than it sounds. After 10 minutes, I lost my breath, and my legs were killing me! I simply couldn’t stick to it.

Barbara (43)

After doing this for a couple of months, it became less exciting. I started to change the incline myself, and I believe I just needed more guidance at that point.

Linda (32)

What’s the right weight loss formula for treadmill training?

The key to reaching our fitness goals doesn’t lie in trends. Of course, it doesn’t hurt to test routines like 12-3-30 out, but be aware that it’s still a one-size-fits-all approach.

What works for some doesn’t necessarily mean it will work for everyone. But you can only be sure after testing out different workout routines.

Here’s how to find a workout formula that fits you best:

#1 Test out the trends. Try it once or twice a week and track how you feel. Does it hurt? Which areas burn? How do you feel after this workout?

#2 Find a workout that excites you and helps you build healthy habits, as well as lose weight along the way.

#3 Consult your physician or trainer. In this way, your workout will be the safest and most efficient.

#4 If you don’t want to spend $50–100 on individual training sessions, consider 10 times cheaper personalized training programs.

These affordable, professional digital solutions, like the Joggo app, help users to get fitter, lose weight and keep it off. And it does that by shifting the focus from harsh running workouts to personalized training at home.

🥇Our medical team tested and approved: “The easiest-to-follow running plan for weight loss.”

The Joggo app takes your physical activity, eating habits, and needs into consideration by offering a free fitness evaluation. 

Here are some benefits of personalized running apps like Joggo:

✅Beginner- and professional-friendly, with multiple levels to choose from

✅Personalized running and meal plans

✅Multiple functions available, including incline running or walking

✅Includes progress, calorie intake, and weight trackers

✅Provides personalized expert guidance and educational content

There are also uphill routines available so that you can enjoy the benefits of an incline workout at your own pace.

For a limited time only, professional Joggo trainers are offering a free fitness report with tailored, discounted running and meal plans. And it takes only a few minutes to take their quick quiz.

If you’re ready to jump on a treadmill right away, take your body into account by avoiding the one-size-fits-all approach. 

Click below to take a quick quiz and get a FREE personalized report with a running plan and expert-approved running tips.