An expert is weighing in on whether or not a popular fitness trend is actually worth the hype.
The 12-3-30 method has become one of the most popular fitness routines among influencers in recent years.
According to the New York Post, the 12-3-30 hashtag on TikTok has racked up a whopping 431.1 million views.
The workout craze first started in 2019, when it was posted on YouTube by social media influencer Lauren Giraldo.
The workout only gained more recognition in 2020, when she posted about the method to her TikTok account.
It was then that her video–and many others talking about the workout–went viral as people embraced “Hot Girl Walks” and ditched more intense workouts.
“I’m not a runner, and running on the treadmill was not working for me,” Giraldo explained to Today in December 2020, saying the workout helped her to lose 30 lbs.
“I started playing around with the settings, and at the time, my gym’s treadmill had [a] 12 incline as the max,” she continued.
“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,” Giraldo said. “That’s how the combination started.”
The workout itself is easy: set the incline on the treadmill to 12%, the pace to three miles an hour, and walk for 30 minutes.
This workout is simple and low-impact, meaning it doesn’t put a lot of strain and weight on your muscles and joints.
But, because it became such a popular method, a lot of people are wondering if the workout actually does anything.
While some gym rats might scoff at the idea, walking has long been recognized as an efficient workout with a wide array of health benefits to boost both physical and mental health.
Because of the incline, the 12-3-30 method will get your heart rate pumping at about the same rate it would if you went on a jog–all without straining your muscles or joints.
A study published in the Journal of the American Medical Association has found that walking at a brisk pace for 30 minutes a day led to a reduced risk of heart disease and dementia.
If you want to get even more health benefits, more than 10,000 steps per day (the equivalent of 5 miles) may be associated with a lower risk of cancer and death.
The steep incline of the 12-3-30 workout forces your body to expend more energy and, therefore, burn more calories than if you were just walking on a flat surface.
A study published by the National Library of Medicine found that walking with a 10% incline helped to boost the caloric burn by a significant 32%.
The same study also found that the inclination helps to build muscle in your glutes, quadriceps, hamstrings and calves.
“Walking at a moderate to vigorous pace can improve memory, sleep, cognitive function and help control your weight,” Dr. Robert Glatter, a board-certified emergency medicine physician, told The Post.
“While we encourage people to walk briskly or vigorously to obtain optimal health benefits, walking at even a slower to moderate pace can also reap numerous rewards,” he explained.
“You don’t have to do 10,000 steps a day,” he continued, noting that anything is better than constant sitting.
“Walking for just 15 to 30 minutes daily or even just three days a week can result in positive health benefits.”
While it may seem simple, experts warn that anyone who isn’t used to the incline or a rigorous workout should steadily work up to the full 12-3-30 to avoid strain or injury.
They have also warned that this workout should probably be avoided by those with knee problems.
Completing the 12-3-30 workout five times a week allows you to meet the guidelines set by the U.S. Department of Health and Human Services Physical Activity Guidelines.
Those guidelines suggest adults get at least 150 minutes of moderate-intensity activity a week, or at least 75 minutes of vigorous-intensity activity a week.
The department also advises that adults should include muscle-strengthening activities like lifting weights or doing push-ups at least two days each week.
“It’s important to develop and use different muscle groups,” Dr. Selina Shah, MD, board-certified sports medicine and internal medicine private practice physician, told Health.