Zac Walters
September 11, 2023

The TikTok 12-30-3 Workout

A cardio challenge for all fitness levels.

In the age of social media trends, the TikTok 12-30-3 workout has gained significant traction as a treadmill routine that promises a challenging cardio workout. At BIÂN, we recognize the importance of engaging people in physical activity and promoting healthier lifestyles. Let's take a closer look at the 12-30-3 workout, its benefits, and how it can be tailored to different fitness levels.

What is the TikTok 12-30-3 Workout?

The TikTok 12-30-3 workout entails setting your treadmill to an incline grade of 12, a speed of 3 miles per hour, and walking for 30 minutes. This routine gained popularity on social media platforms, attracting many individuals to give it a try and encouraging movement, which is a positive step considering the lack of daily activity among more than 60% of U.S adults, according to the CDC's recommendations.

What Does it Accomplish?

The effectiveness of the 12-30-3 workout varies depending on an individual's current fitness level. For sedentary individuals, this routine can be quite challenging and demanding, while physically fit individuals may experience it as a moderate cardio workout. Expect to feel the burn in your quads and calves during this routine. Beginners may find it helpful to hold onto the treadmill for support initially and gradually let go as they become more conditioned.

Understanding Heart Rate Zones and Cardiovascular Health:

The key to maximizing the benefits of the 12-30-3 workout lies in understanding heart rate zones and targeting the appropriate zone for your cardiovascular health. There are five heart rate zones, and the most popularly discussed currently is "Zone 2". In this zone, you aim to sustain the highest metabolic output and work rate while keeping your lactate level below two millimoles per liter. For most individuals, this zone corresponds to a continuous heart rate between 60-70% of their maximum heart rate (calculated as 220 minus your age). Exercising in Zone 2 allows you to exert effort while still maintaining the ability to carry on a conversation.

Benefits and Application:

Engaging in the 12-30-3 workout as a Zone 2 cardio training session can have several benefits, including improved aerobic capacity, weight management, enhanced efficiency of mitochondria (the powerhouse of cells), support for recovery, and the potential to reduce post-meal glucose spikes. By challenging yourself to maintain a conversation during this routine, you can gradually improve your conditioning and experience the rewards of cardiovascular fitness.

The TikTok 12-30-3 workout has piqued the interest of many individuals looking for a challenging cardio-based routine. While it may be demanding, it offers an opportunity to engage in Zone 2 cardio training, benefiting both beginners and those with higher fitness levels. At BIÂN, we encourage our members to explore different workout formats and find what suits their individual needs and goals. Remember to consult with a fitness professional before starting any new exercise routine to ensure it aligns with your fitness level and overall well-being.

Back to Blogs