How many calories does 12-3-30 actually burn?

Research shows the 12-3-30 workout burns an average of 220-400 calories per session depending on body weight. A 150-pound person burns approximately 300 calories, while a 180-pound person burns around 350-400 calories. The study average was 220 calories.

Is 12-3-30 better than running for burning calories?

Running burns calories faster (13 cal/min vs 10 cal/min for 12-3-30), but 12-3-30 burns a higher percentage of fat (41% vs 33%). However, the absolute fat calories burned are nearly identical. Running is more time-efficient, achieving the same calorie burn in 24 minutes vs 30 minutes.

Is 12-3-30 safe for beginners?

While 12-3-30 is low-impact, the 12% incline may be too intense for complete beginners. Experts recommend starting at a lower incline (6-8%) and gradually progressing. Those with knee, hip, or lower back issues should consult a doctor before trying this workout.

Does 12-3-30 Actually Burn 300 Calories? The Science-Backed Truth

Q: What is the 12-3-30 workout?

The 12-3-30 workout is a treadmill routine that involves walking at 12% incline, at 3 miles per hour, for 30 minutes. It was created by influencer Lauren Giraldo in 2019 and went viral on TikTok in 2020.

Q: What muscles does 12-3-30 work?

The 12-3-30 workout primarily targets your posterior chain: glutes, hamstrings, calves, and lower back. The incline also engages your quads, hip extensors, and core muscles for balance and posture.

What is the 12-3-30 Workout?

The 12-3-30 workout is a treadmill routine created by influencer Lauren Giraldo in 2019. It went viral on TikTok in 2020, with Giraldo claiming it helped her lose 30 pounds. The workout is simple:

12% Incline

3.0 MPH Speed

30 Minutes

Giraldo chose these numbers through trial and error: 12 was the highest incline on her gym's treadmill, 3 mph felt like a challenging but sustainable walking pace, and her grandmother always told her to exercise for at least 30 minutes.

Fun Fact: The numbers weren't based on science - they were based on what worked for one person. But subsequent research has validated that this combination does provide real health benefits.

So, Does It Actually Burn 300 Calories?

The Research Says:

It Depends on Your Weight

A peer-reviewed study found participants burned an average of 220 calories. But a 150-lb person burns ~300 calories, and a 180-lb person burns ~350-400 calories.

A 2025 study published in the International Journal of Exercise Science put 16 participants through both the 12-3-30 workout and self-paced treadmill running. Here's what they found:

220 Average calories burned

~10 Calories per minute

41% Fat as fuel source

47% Heart rate reserve

Calorie Burn by Body Weight

Your calorie burn depends heavily on your body weight. Here's what the research and expert estimates show:

Body Weight	Calories Burned (30 min)	Calories Per Minute
120 lbs (54 kg)	180-220 calories	~7 cal/min
140 lbs (64 kg)	220-260 calories	~8 cal/min
150 lbs (68 kg)	~300 calories	~10 cal/min
160 lbs (73 kg)	280-320 calories	~10 cal/min
180 lbs (82 kg)	350-400 calories	~12 cal/min
200 lbs (91 kg)	400-450 calories	~14 cal/min

Key Finding: According to Dr. Michele Olson, Ph.D., a senior clinical professor of sports science: "A 150-pound person doing the 12-3-30 will burn about 300 calories in 30 minutes." So yes - the 300-calorie claim is accurate for people around that weight.

12-3-30 vs Running: Which Burns More?

The same study compared 12-3-30 directly against self-paced treadmill running. Here's how they stack up:

Metric	12-3-30	Running	Winner
Calories per minute	~10 cal/min	~13 cal/min	Running (+30%)
Time for same calorie burn	30 minutes	24.2 minutes	Running (faster)
Fat percentage burned	41%	33%	12-3-30 (+24%)
Total fat calories	74.3 cal	72.1 cal	Nearly identical
Impact on joints	Low impact	High impact	12-3-30
Beginner friendly	More accessible	Less accessible	12-3-30

The Catch: While 12-3-30 burns a higher percentage of fat (41% vs 33%), the absolute fat calories burned are nearly identical (74.3 vs 72.1). Total calories still matter more for weight loss than whether you're burning fat or carbs.

What Muscles Does 12-3-30 Work?

The 12% incline transforms a simple walk into a serious lower-body workout. Research shows that walking uphill significantly increases activation of your posterior chain muscles:

Glutes

Primary mover on incline

Hamstrings

Major activation

Calves

Constant engagement

Quadriceps

Hip/knee extension

Lower Back

Posture support

Core

Balance & stability

According to Dr. Marie Schaefer, a board-certified sports medicine physician at Cleveland Clinic: "Walking at a 12% incline is going to nearly double your calorie burn compared to flat walking, while building muscle mass in your lower body."

Benefits and Risks of 12-3-30

Benefits

Burns 220-400 calories in 30 minutes
Low-impact on joints (no running)
Higher fat percentage burned than running
Improves cardiovascular fitness
Builds glutes, hamstrings, and calves
Beginner-friendly structure
Simple and easy to remember
Only requires a treadmill

Potential Risks

12% incline may be too intense for beginners
Can strain lower back if core is weak
Calves and Achilles tendons at risk of overuse
No upper body workout included
Only works in sagittal plane (front-to-back)
Body adapts over time - needs progression
May be too hard for those with heart conditions

Warning: If you need to hold the rails to keep up, the incline is too high for you. Holding rails reduces the effectiveness by up to 50% and can lead to poor posture and injury. Lower the incline until you can walk hands-free.

Is 12-3-30 Right for You?

Great For:

People who hate running - Low-impact alternative with similar calorie burn
Those recovering from injury - Easier on joints than running
Beginners who've built base fitness - After a few weeks of regular walking
People short on time - Only 30 minutes for a full cardio session
Anyone wanting to build glutes - Incline walking is excellent for posterior chain

Not Ideal For:

Complete beginners - Start at 6-8% incline first
Those with knee/hip/back issues - Consult a doctor first
People with heart conditions - The intensity may be too high
Anyone seeking variety - Same workout daily gets monotonous
Those wanting upper body work - Add separate arm exercises

Expert Recommendation: Start with 2-3 sessions per week. Most people should aim for 150 minutes of moderate-intensity exercise weekly. Three 30-minute 12-3-30 sessions plus some upper body work hits that target perfectly.

How to Progress Beyond 12-3-30

Your body adapts to exercise over time. To keep seeing results, you'll need to progressively increase the challenge:

Beginner Modifications (Weeks 1-4)

Start at 8% incline instead of 12%
Keep speed at 3.0 mph
Do 20-25 minutes instead of 30
Increase incline by 1% each week until reaching 12%

Intermediate Progressions (After 4-8 weeks)

Increase speed to 3.2-3.5 mph
Add 5 minutes for 35-minute sessions
Try interval inclines: 12% for 2 min, 15% for 1 min

Advanced Variations

Increase to 15% incline (if your treadmill allows)
Wear a weighted vest (5-10 lbs)
Add walking lunges every 5 minutes
Combine with upper body exercises on alternate days

Frequently Asked Questions

How many days a week should I do 12-3-30?

Experts recommend 2-4 sessions per week, not daily. Your muscles need recovery time, and doing the same workout every day can lead to overuse injuries. Most people see best results with 3 sessions per week, with other activities (strength training, yoga, rest) on other days.

Will 12-3-30 help me lose weight?

It can contribute to weight loss by burning 220-400 calories per session. However, weight loss primarily depends on your overall calorie deficit. If you do 12-3-30 but eat back all those calories (and more), you won't lose weight. Track your food intake alongside your workouts for best results.

Why do I get tired before 30 minutes?

The 12% incline is challenging! If you can't complete 30 minutes without holding the rails, lower the incline to 8-10% and build up gradually. It's better to complete 30 minutes at a lower incline than to struggle at 12% while gripping the rails.

Can I do 12-3-30 on a regular hill instead of a treadmill?

Yes! A 12% grade is roughly equivalent to a moderate-to-steep hill. The key is finding a consistent incline. Many outdoor paths vary in steepness, which can actually make the workout harder (and more interesting). Just maintain a 3 mph walking pace for 30 minutes.

Is 12-3-30 better than HIIT for weight loss?

Both are effective. HIIT typically burns more calories per minute but is harder to sustain and requires more recovery time. 12-3-30 is lower intensity, meaning you can do it more frequently with less fatigue. The best workout is the one you'll actually do consistently.

Should I eat before doing 12-3-30?

It depends on when you workout. Fasted morning sessions may burn slightly more fat, but the difference is minimal. If you workout mid-day or evening, a small snack 1-2 hours before is fine. Listen to your body - some people feel lightheaded exercising on an empty stomach.

The Bottom Line

Does 12-3-30 actually burn 300 calories? Yes - if you weigh around 150 pounds. The actual burn ranges from 180-450 calories depending on your body weight.

Here's what the research confirms:

Average calorie burn: 220 calories (study average) to 400+ (heavier individuals)
Fat burning: 41% of calories come from fat (higher than running)
Effectiveness: Classified as "moderate intensity" - good for cardiovascular health
Comparison to running: Burns calories slower but easier on joints

The 12-3-30 workout isn't magic, but it's a legitimate, research-backed exercise routine. It works best as part of a balanced fitness plan that includes strength training and varied activities.

Final Verdict: The 12-3-30 workout delivers on its promises. It burns meaningful calories, improves cardiovascular fitness, and builds lower body strength - all while being gentler on your joints than running. Just don't expect miracles without also managing your diet.

Does 12-3-30 Actually Burn 300 Calories?