Hey guys! If you didn’t know, I enjoy trying out new workouts because I get bored pretty easily. With my beloved yoga studio being closed and the weather being too cold outside to run I needed something new. So when I heard about the 12-3-30 workout I knew I had to try it out for myself. For those who don’t know what the workout is about, it was created by an influencer named Lauren Giraldo who apparently lost 30 lbs while doing this workout. It involves raising a treadmill to the 12th incline and walking at 3 miles/hour for minutes. The simplicity of it was what drew me into this workout. So I decided to try it for a month and see what I thought about it.
Before starting it I expected that I probably wouldn’t lose weight even though Giraldo claims she did. I’ve been working out and going on walks pretty consistently for a few months now. I also had no plans to change my diet. So because I was keeping my activity and food intake the same, I knew that this workout wasn’t going to magically make me skinnier.
I also predicted that this was going to be difficult at first but I would eventually adjust and be about to do the workout fully. I read an interview with Giraldo that said she would take breaks every ten minutes at first, so that was my plan of action.
And finally, I was excited at the prospect of being able to watch TV or Youtube while working out. Many influencers including Giraldo say the workout is low impact enough that you can watch something. I’ve fallen behind on my subscriptions and was excited at the idea of also being able to distract myself with entertainment.
I had a feeling I wouldn’t be able to do 3 miles/hour and I was correct. I did around 2 to 2.2 miles/hour at the 12th incline. I also did take breaks at the ten and twenty-minute mark. This was also because my water bottle doesn’t fit on my treadmill. So I had to get off to drink my water anyway.
I found that it was higher intensity than I thought. I was sweating and my heart rate was higher than doing strength training such as lifting weights. But it was lower intensity than say running. I was able to watch my Youtube videos as I expected and it was a really good distraction. Instead of focusing on how tired I was I just focused on the video.
I was afraid that my shins were going to hurt since I’m prone to shin splints. They were fine but actually I started to have knee issues the second time I did the workout. So I decided to lower the incline to help alleviate the pain in my knee. I also got blisters which is weird because there are old shoes – like I ran all summer and had no issues. I think it was because my shoes were loose and the incline made my feet lift out. So I made sure to tie my laces tight from then on.
Something I’ve been trying to do is listen to my body. So if I’m tired or in pain, I won’t go as hard. So I started lowering the incline so my feet and knees wouldn’t hurt as much. I was doing either 6th or 8th incline and going around 2 miles/hour.
Otherwise, I noted that I was enjoying placing my iPad that I used to watch videos in front of the timer. This way I just focused on walking instead of the timer.
By the third week, I was able to build up my endurance and only take a break halfway through at the 15-minute mark. I do enjoy taking a quick water break because I find that I usually get a second wind after and can push myself more.
I tried experimenting with the incline and speed. I found that I was able to go at the 12th incline and do 2 miles/hour OR 6th incline at 3 miles/hour. I wasn’t able to do the recommended 12th incline at 3 miles/hour because otherwise my knees would start to hurt.
I’ve figured out at this point that I prefer doing the 6th incline at 3 miles/hour. Especially because my energy levels have been lower so it’s just easier for me to do. I’m unsure if it’s because I don’t like this workout or just the weather but I’ve been lacking the energy to wake up and work out lately. So going at a lower incline helps me ease my way into it more.
I also want to note that I don’t immediately go at 3 miles/hour. I start at 1.5 and work my way up as I warm up and get into it. It’s safer to warm up than go all out.
So I guess I didn’t really do the 12-3-30 challenge but the 6-3-30 challenge. And honestly, I don’t mind that. Everyone’s bodies are different. Being a mid-size person, I weigh more and therefore exert more pressure on my joints. So to prevent injury I go on a lower incline to alleviate some of the pressure.
Besides the fact that I didn’t technically do 12-3-30, did I still enjoy the format? Kind of. liked watching Youtube while I worked out. But by the fourth week, I was dreading having to get up to do it. It’s higher intensity than I anticipated and sometimes I wanted to do something lower intensity.
Will I continue doing it myself? Maybe if I’m in the mood. I’m someone who likes a variety with my workouts. So some days I might like to do this. But other days if I want to do yoga or strength training or pilates I’ll do that.
Would I recommend this workout? I think you should try it once and determine it for yourself. Not everyone has a treadmill at home and I’m pretty lucky that my dad set up an at-home gym in the basement many years ago. So if you don’t have a treadmill don’t worry, you’re not missing out on the best workout ever. Honestly just going on a walk in a hilly area could probably produce similar results.
So those are my thoughts on 12-3-30 guys! Let me know if you’ve tried it or would consider trying it. I’m planning on reviewing the Peloton app next because my friend has been raving about it. So if you have the app please let me know in the comments what some of your favourite classes or instructors are.