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 timerTreadmill settings
| Step | Time | Speed | Incline |
|---|---|---|---|
| Climb | 30:00 | 4.8 km/h3 mph | 12% |
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.