The Simple Treadmill Hack Celebs Use to Burn More Calories Without Running
Running on the treadmill is a great way to burn calories and get your blood pumping. However, treadmill workouts can become pretty monotonous. Lucky for you, fitness pros and influencers have created several routines that make this piece of workout equipment much more enticing. For example, the "12-3-30" incline treadmill workout has made major waves on social media—for good reason. Celebrities like Hilary Duff and Kylie Jenner have even turned to it for a productive cardio session.
Here's everything to know about the 12-3-30 treadmill workout and how to get started.
What Is the 12-3-30 Treadmill Workout?
The workout method was created by TikToker and self-proclaimed "mother of 12 (incline) 3 (mph) 30 (minutes)," Lauren Giraldo. She broke down the simple treadmill routine in this TikTok video. Essentially, you spend 30 minutes walking on the treadmill at a speed of 3mph and incline of 12. It's that easy!
Lauren shared in the clip, "I used to weigh 30 more pounds than I do now. I've been able to keep the weight off for about two years now, and I'm gonna teach you how I did it … I don't diet, I don't calorie count … Literally all you need is a treadmill. You put it on an incline of 12, a speed of 3, and for 30 minutes, as many times as you can a week—I do it about five. I used to be so intimidated by the gym, and it wasn't motivating. But now I go, I do this one thing, and I can feel good about myself. Plus, I feel like I look snatched."
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She also discussed her viral workout with E! News, sharing, "[12-3-30] got my foot in the door and through doing that, I just felt more confident and accomplished … I'm really grateful for TikTok being the place that allowed more eyeballs. Everyone is doing it, and it's just cool because I know firsthand what it feels like to be in that s–tty position. All I know is my personal experience and, like, I felt like there was no option for me."
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The Benefits
Personal trainer and founder of PTPioneer.com, Tyler Read, told Eat This, Not That! that the 12-3-30 workout is chock-full of benefits. It's excellent for your heart health, and the addition of the incline makes your muscles work harder.
"The incline aspect of this workout engages not only the leg muscles but also the glutes and core more intensively than flat walking. This means you're working a broader range of muscles, which can help [tone and strengthen]," Tyler said. He also noted, "[The] combination of incline and speed can lead to a significant caloric burn."
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Celebrities Who Love 12-3-30
Many celebrities have incorporated the 12-3-30 treadmill workout into their routine to get fit, including reality TV star and makeup mogul, Kylie Jenner. In 2021, she shared this video on Instagram of herself working out. She included a clip of what appears to be the 12-3-30 workout happening on her treadmill. Kylie captioned the post, "Never miss a Monday!"
Hilary Duff is another 12-3-30 fan, and she found a way to make it even more challenging. Hilary revealed to Women's Health that she wears a weighted vest while on the treadmill, giving her both a cardio and strength training workout.
"I was doing that 12-3-30 workout [on my treadmill], but it was getting really easy for me," she told the outlet. "So then, I started wearing a 12-pound weighted vest, and it got hard again. But I like it."
