Research: Viral 12-3-30 Treadmill Workout May Burn More Fat Than Running

8.22.2025 0 comments

Author: Trisha Houghton, CNS, ASIST

A recent study published in the International Journal of Research in Exercise Physiology on December 16th, 2024, evaluated the physiological impact of the viral 12-3-30 treadmill workout.

Led by researchers from Western Colorado University, it found that this specific exercise provides a moderate-intensity exercise option that could promote fat metabolism – while still being accessible for most adults.

The study analyzed heart rate, energy expenditure, and participant satisfaction after completing the workout, which consists of walking on a treadmill at 12% incline, for 30 minutes at 3 miles per hour.

Read the full study here: https://ijrep.org/physiological-responses-of-the-12-3-30-workout-exercise-myth-or-reality/

What the Study Found

Researchers were curious to find out whether the viral 12-3-30 workout, popularized by an influencer named Lauren Giraldo, can have a meaningful impact on a person’s cardiovascular and metabolic health. Additionally, the study looked at every subject’s post-workout emotional responses.

Here are the main findings of this study:

• Average heart rate during the workout was 124.2 ± 17.9 beats per minute, about 47.4% of heart rate reserve. This places the 12-3-30 technique in the moderate-intensity zone – which is generally recommended for people looking for health benefits and fat loss without pushing their stamina to the maximum.
• The researchers also measured oxygen uptake, seeing approximately 44% of VO2 reserve in participants, reinforcing that the 12-3-30 technique is a moderate, not a high intensity workout.
• In terms of energy expenditure, the average person burned 220.8 ± 49.7 kcal per workout. While this may be less than the calorie burn from running at higher speed, it’s a significant result for a walking workout – which could quickly add up with regular sessions.
• Additionally, participants were asked to report their mood during and after the exercise. 100% of people agreed that their body felt good during the 12-3-30 workout, and over 87% could feel that they were getting something out of it.

Overall, these numbers indicate that the 12-3-30 treadmill protocol is effective for meeting moderate-intensity activity guidelines while remaining accessible for those who prefer lower-impact exercise.

Who Took Part in the Study

The study included 17 healthy, but not regularly active adults – with an average age of 28 years and a VO2max of around 45 mL/kg/min – indicating a relatively young and moderately fit sample. Each participant took part in 4 lab sessions, making sure that they are familiarized with the equipment and the 12-3-30 technique itself.

During the 4th session, each of the 17 people completed the workout on a motorized treadmill while being hooked up through a mask and mouthpiece to the metabolic cart for data collection. The questionnaire regarding feelings and physical enjoyment has been handled after completing the 12-3-30 workout.

The study’s sample size may be small (which is typical for exercise physiology research), but the findings show that the viral 12-3-30 isn’t just about hype – instead, it can offer real benefits for those looking to improve their metabolic rate and heart health.

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Why the Study’s Findings Matter

Initially, the 12-3-30 workout gained online recognition as a low-impact alternative to traditional cardio. But until this study was published, the workout’s physiological effects were largely anecdotal.

Thanks to this research paper, we finally know that the 12-3-30 exercise helps achieve moderate-intensity exercise levels, which align with public health recommendations for cardiovascular fitness and fat metabolism.

Moreover, the participants’ positive mood scores suggest that this exercise may be pleasant even to people who aren’t regularly active. This means that the 12-3-30 workout can have a higher adherence potential, which is important for building sustainable fitness habits – ensuring long-term weight management and overall health.

What’s Next

While the study brings valuable information about the 12-3-30 workout seen all over YouTube and TikTok, it doesn’t focus on the effects of long-term adaptation.

Future research may also focus on fat oxidation markers as well as on comparisons with other walking protocols to show whether this option is truly the best.

For now, we know that the 12-3-30 walk isn’t an internet myth – instead, it’s a practical, sustainable workout for many people looking to improve their fitness without high-impact stress.

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