Lauren Giraldo’s Simple ‘12-3-30’ Formula to a Sweaty Workout

Lauren Giraldo treadmill workout

Does the simple ‘12-3-30’ by Lauren Giraldo workout actually work?  

It is no surprise if you’ve already come across the random string of numbers, ‘12-3-30’, on TikTok. After all, it has the entire wellness community talking about it. 

While following online trends can be questionable the ‘12-3-30’ bandwagon stated by Lauren Giraldo is definitely something you want to try. 

How did it start? 

This groundbreaking formula was introduced in 2019 by social media influencer, Lauren Giraldo. Giraldo posted a Youtube video, followed by a TikTok, explaining how 12-3-30 helped her shed a few pounds and tone her muscles. Both videos have racked up millions of views, so it’s safe to say that 12-3-30 has been given the online stamp of approval. 

Lauren Giraldo
Influencer Lauren Giraldo

What is it? 

It’s simple. In fact, all you need to be able to do the workout is to know the numbers and a treadmill. The numbers represent the settings you can input into your treadmill and the duration of the workout. 

Here is the breakdown: 

  • Incline: 12
  • Time: 30 minutes
  • Speed: 3 mph 

Pro tip: Some treadmills may use a different scaling system for the incline. Adjust the setting to whatever makes you feel challenged. You can also increase or decrease the speed to whatever suits you. 

Why is everyone talking about it?

It’s doable.

Exercising for 1 hour a day can be intimidating. However, with 12-3-30, you don’t need to be sporty or a gym junkie to be able to hop on the treadmill and complete the workout Giraldo created. 

With the workout lasting for just 30 minutes, quitting is less likely. The workout is approachable and achievable, and the feeling of success after finishing the workout, makes a second time more appealing.

But it’s also sweat-inducing. 

12-3-30 does make you sweat. This exercise is more than an average walk but less than an agonising run. It’s steady-paced cardio, meaning it burns calories without bringing the heart rate right up and then suddenly back down. Though it is gentle on the joints, 12-3-30 helps to build and tone leg muscles (such as the hamstrings, quadriceps, calves and glutes) as well as strengthen the core to reinforce balance. 

It’s fun. 

If you’re like Giraldo and detest rigorous exercises, like marathon-running or HIIT workouts, then 12-3-30 is a good option. This workout is meant to be enjoyable while still pushing fitness levels. No one wants to do a boring workout that feels like torture… 

It boosts the mood. 

Like any exercise, 12-3-30 releases happy chemicals, known as ‘endorphins’. The workout relieves stress, depression, anxiety and fatigue by clearing the mind. 

You don’t need to be a regular gym-goer.

Bonus points, are that this is very simple so there is no risk of tech frustration on the equipment, or worse still, bailing.

Girl on treadmill

So, how often should it be done? 

Giraldo proposes doing the workout 5 days a week. This is the golden amount of time, as the suggestion for moderate physical exercise of an average individual is 150 minutes – also equivalent to 5x 30 minutes of exercise. 

It goes without saying, it is important to listen to the body and determine if it needs movement or rest. 

Final thoughts.

In tandem with strength training, a healthy diet and adequate rest, the workout is extremely effective and results are fast. In times like these, it is so important to stay motivated and keep your health in check.

As the 12-3-30 hype continues, more and more people have been inspired to work out. 12-3-30 is not just a workout but it is a means for community. 

If there’s any craze to try, it’s 12-3-30. Not only is it great for overall health, but it is super fun… especially when you’re pretending to hike up to the Hollywood sign or strut down the catwalk. 

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Janelle Porciuncula


Janelle is an ambitious writer who is constantly chasing the hottest topics in pop culture news. She loves spending quality time with her loved ones, eating out at new restaurants, listening to podcasts, sipping on matcha lattes and Moulin Rouge. She dreams of visiting France someday so that she can finally practise the language.

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