HIIT Count
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Total 00:00
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30:00
30 min
Start at4.8 · 12% incline

Set the incline to 12% and the speed to 3 mph (4.8 km/h), then walk for 30 minutes without holding the rails. Low impact, high burn. Start with fewer minutes if it's new to you.

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Your workout

12-3-30 treadmill workout timer

12-3-30 went viral on social media: set the treadmill to 12% incline and 3 miles per hour (4.8 km/h), then walk for 30 minutes. This timer counts down the 30 minutes and cheers you on.

↑ Start the timer

Treadmill settings

StepTimeSpeedIncline
Climb30:004.8 km/h3 mph12%

Why it works

Walking steeply uphill raises your heart rate as much as a gentle jog, without the impact of running. It's a simple, repeatable routine for cardio fitness and burning calories.

Who it's for

Walkers, beginners and anyone who wants a low-impact workout. It's harder than it sounds. Start with 10–15 minutes and build up.

Questions

Is 12-3-30 good for beginners?

Yes, if you start shorter or with less incline. Use the Minutes setting and build up to 30 over a few weeks.

Should I hold the handrails?

Try not to. Holding on makes the workout much easier and can strain your back. Lower the incline instead.

Can I do 12-3-30 every day?

Many people do it several times a week. Listen to your calves, shins and back, and take a rest day when they're sore.

Warm up with 5 minutes of easy walking or jogging first. Stop if you feel dizzy, faint or unwell. If you have a health condition, check with a doctor before starting hard exercise.