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A daily treadmill workout certainly isn’t going to appeal to everyone, especially if you don’t consider yourself a runner. But there are ways to integrate a treadmill into your exercise routine that can help you build up your endurance — and shed some pounds, if that’s what you’re interested in — that don’t involve jogging or spending hours on the hamster wheel.
What’s known as the 12-3-30 workout, which only requires a treadmill and your legs, can offer the benefits of weight loss, endurance and strength-building, and it’s approachable for people with a range of fitness levels. (Speaking of a range of fitness levels, if you want to work on making exercise a regular habit, join our growing Start TODAY community!)
The best part? The intense workout requires absolutely no running. All you have to do is set your treadmill to an incline of 12 (or a number that feels steep to you), set your speed to 3 miles per hour and walk for 30 minutes.
Research shows walking can boost your health in numerous ways, such as reducing anxiety and depression, combatting some aspects of aging (like the risk of dementia), and of course, helping your heart and other internal organs function better.
It’s all of these benefits and more that propelled the 12-3-30 workout to viral status in 2020 and make it one of the most popular workouts on social media to this day — especially TikTok, where the hashtag #12330workout has 313.2 million views.
The 12-3-30 workout was first popularized by health and beauty social media influencer Lauren Giraldo, who posted about it on YouTube in 2019. A subsequent post on TikTok in November 2020, which made the trend explode, has garnered 2.8 million likes. In the clip, Giraldo explains how the treadmill workout helped her lose and keep off about 30 pounds.
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