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A fitness trend that took TikTok by storm, racking up more than 14 million views, may have some science behind it.
The 12-3-30 treadmill workout, popularized by influencer Lauren Giraldo, promises a fat-burning, low-impact fitness solution: Walk at a 12% incline, at a pace of three miles per hour, for 30 minutes.
But how does it compare to regular running?
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A new peer-reviewed study published in the International Journal of Exercise Science compares the 12-3-30 trend to “self-paced” treadmill running.
Researchers sought to determine not just how many calories each method burns, but how the body fuels each workout — specifically, whether the body uses carbohydrates or fat as fuel.
The 12-3-30 treadmill workout promises a fat-burning, low-impact fitness solution: Walk at a 12% incline, at a pace of three miles per hour, for 30 minutes. (iStock)
In the study, 16 healthy young adults (male and female) participated in two workouts: one session of 12-3-30 and one session of running at a pace they could maintain for about 20 to 25 minutes.
Both workouts were adjusted to burn the same total number of calories.
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The researchers discovered that 12-3-30 took longer to complete than running to achieve the same output.
Running burned calories faster — roughly 13 calories per minute versus 10 calories per minute for 12-3-30.
Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, told Fox News Digital that it is “no surprise” calories are burned faster during a workout with higher aerobic intensity.
The 12-3-30 method has its benefits, particularly for beginners or those with joint concerns, despite it taking longer than traditional running to burn the same amount of calories. (iStock)
“Walking at 12-3-30 is certainly more intense than walking on a flat surface, but is less intense than a run,” she said.
However, 12-3-30 used more fat as a fuel source — about 41% of energy came from fat, compared to 33% during running. Running also relied more heavily on carbohydrates for energy.
Potential limitations
The participants in the study were already exercising at least three times a week for the last three months, according to Sutton.
“That means [the study] doesn’t consider less active individuals, who actually make up a large percentage of the population,” she said. “Essentially, we can’t draw conclusions about how the average person’s body may adapt to these workouts over time.”
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The researchers emphasized that the actual fat-burning advantage of 12-3-30 is modest. Total calories burned still matter more for weight loss than whether you’re burning fat or carbs.
“This study confirms what exercise science has already known: the ‘fat-burning’ percentage of a workout is not the same as total calorie burn,” Sutton added.
Running burned calories faster, the study found — roughly 13 calories per minute versus 10 calories per minute for 12-3-30. (iStock)
Which is better?
If you’re short on time and want to burn a certain number of calories quickly, running seems to be more efficient.
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But if your goal is to burn more fat, and you prefer a lower-impact workout, the 12-3-30 method has its benefits, particularly for beginners or those with joint concerns, the study suggests.
The most important thing with exercise is consistency, according to Sutton.
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“If a person dislikes running but loves 12-3-30, it’s far better to do that consistently than to force a certain workout that a person rarely completes,” she said.
“Trends should be viewed through both a scientific and personal lens — look to experts for guidance rather than relying on social media.”
