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Training

Conquering the 12-3-30 workout—and the best cushioned shoes for treadmill walking

October 31, 2024 | By Brooks Staff
12-3-30 treadmill walking workout
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As the days grow shorter and cooler, you might be shifting your exercise routine indoors. The 12-3-30 treadmill walking workout is a simple yet effective way to keep up your cardio and stay on track with your fitness goals, so you can finish the year strong.

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What is the 12-3-30 workout?

What is the 12-3-30 workout?

The 12-3-30 workout is a treadmill walking routine that involves walking at a 12% incline at 3 mph for 30 minutes. This workout has gained widespread popularity through fitness influencers on social media. It’s a simple yet challenging routine that not only boosts calorie burn but also strengthens your lower body muscles and enhances cardiovascular fitness. Let’s dive into the ins and outs of this incline treadmill workout and the best shoes for mastering the climb.

Is the 12-3-30 workout effective?

The 12-3-30 workout is an effective option for anyone seeking a low-impact, time-efficient cardio routine. By combining a challenging incline with a steady pace, this workout helps you burn calories and build endurance without putting excessive strain on your joints.

This routine is perfect for busy schedules. Start by trying it out once or twice a week. If a 12% incline or 3 mph speed feels too tough, start with a lower incline or slower pace, then gradually increase over time as your endurance improves.

The benefits of incline walking

The benefits of the 12-3-30 workout

Incorporating incline walking into your routine—whether on the treadmill or outdoors—can elevate your workout in more ways than one:

  • Boosts calorie burn: Incline walking cranks up your calorie burn. The steeper the incline, the harder your body has to work, turning a simple walk into a serious calorie-torching session.
  • Strengthens lower body muscles: When you walk at an incline, you engage and strengthen muscles that flat walking doesn’t typically reach, like your glutes, hamstrings, calves, and core.
  • Improves cardiovascular fitness: Walking at an incline isn’t just about the legs—it’s a great way to boost your heart health too. It challenges your cardiovascular system, improving endurance and supporting a healthy heart over time.
  • Gentle on your joints: One of the best things about incline walking is its low-impact nature. It’s gentle on your joints, making it an ideal choice for beginners or anyone looking to stay active without putting too much strain on their body.
Getting started: Practical tips for the 12-3-30 workout

Getting started: Practical tips for the 12-3-30 workout

To get the most out of the 12-3-30 workout, keep these form and technique tips in mind:

1. Posture: Keep your shoulders back, core engaged, and eyes looking forward. Good posture ensures you move efficiently and helps prevent unnecessary strain.

2. Foot placement: Focus on a heel-to-toe motion with each step. This helps reduce joint stress and promotes a smooth, natural walking pattern.

3. Hand position: Resist the urge to hold onto the treadmill rails. Keeping your hands free engages your core muscles and helps you maintain better balance.

4. Breathing: Focus on steady, controlled breathing. Deep breaths will maximize your oxygen intake, boosting your endurance throughout the workout.

5. Shoe choice: Selecting the right shoes for incline walking is crucial to avoiding injury and minimizing strain. A good pair of shoes will provide the support and cushioning you need to safely and comfortably conquer your workout.

Our favorite shoes for the 12-3-30 workout

When it comes to taking on the 12-3-30 workout, the right shoes are key to keeping you supported mile after mile. Cushioned shoes help absorb the impact of each step, which reduces strain on your feet and joints, especially on an incline. Cushioning also provides a softer, more forgiving surface for the foot, reducing fatigue and helping your feet feel comfier for longer. Let’s take a look at some of our favorite shoes for mastering the treadmill climb:

Our favorite shoes for the 12-3-30 workout
  • The Glycerin 21 delivers a plush and luxurious underfoot feel great for incline training on a treadmill. Super-soft, nitrogen-infused DNA LOFT v3 cushions your step and a broad platform stabilizes your foot, so you don’t lose traction or pace during a 12-3-30 workout.
  • The Adrenaline GTS 24 is a top contender for stability on the treadmill. This shoe helps you maintain your natural stride without sacrificing comfort even on sustained inclines during a 12-3-30 workout. Plus, unique GuideRails® technology aligns your body in its natural motion path and keeps excess movement in check, making it an excellent choice for overpronators.

Incorporating the 12-3-30 workout into your fitness routine

To make the most of the 12-3-30 workout, consider combining it with strength training exercises to enhance your overall fitness. Incorporating dynamic stretches before and static stretches after your session can also help prevent injuries and improve performance. Below is a weekly workout plan that incorporates the 12-3-30 workout into a balanced fitness routine:

Sample weekly workout schedule

DAY WORKOUT
Monday 12-3-30 and upper body strengthening
Tuesday Active recovery day with low-intensity cardio or mobility exercises
Wednesday 12-3-30 and lower body strengthening
Thursday Rest day or light activity
Friday 12-3-30 and full-body strength training
Saturday Active recovery day with low-intensity cardio or mobility exercises
Sunday Rest day or gentle stretching

Step up to the challenge with the right gear

The 12-3-30 workout is an excellent way to boost your cardiovascular fitness, burn calories, and strengthen your lower body. Challenge yourself by incorporating it into your routine—and make sure you’re equipped with the best gear to master the incline. Shop fitness apparel for men and women or take our shoe finder quiz to find your perfect pair.

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Disclaimer: Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.

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