Yep, we’re talking about that TikTok workout: 12-3-30. Much of the appeal of this viral workout comes from its less-is-more philosophy—there are no complicated moves to learn or reps to count. It’s as simple as hopping on a treadmill, setting the incline to 12 and the speed to three, and walking for 30 minutes. The monotonous-in-a-good-way workout, created by social media personality Lauren Giraldo, offers a low-impact cardio session that also helps build lower body strength.
“12-3-30 is an achievable yet challenging workout,” says personal trainer Astrid Swan. The speed is a pace where you can easily have a conversation (or scroll through TikTok), and walking is not hard on the back or knees like running can be, Astrid explains. “Bringing the incline up to 12% is where you will feel challenged in stamina while really activating your glutes.”
OK, but what if we don’t have a treadmill? “No treadmill, no problem!” Astrid says.
Here are 3 no-equipment walking workouts similar to 12-3-30.
1. Hill Workout
Astrid recommends heading for the hills. “Most of us have a neighborhood near us on a hill. Park at the bottom and march to the top!” Outdoor hills mimic the treadmill incline, challenge your stamina, and fire up your glutes the same way the treadmill version does.
2. Stair Session
If hills aren’t handy, swap in stairs. Whether it’s at a stadium, a public park, or in your own building, walking stairs at a steady pace (or in mini sets until you hit 30 minutes) delivers a similar uphill burn.
3. Ramp or Loop
No hills, no stairs? Ramps or neighborhood loops with even one steep stretch can do the trick. March briskly for 30 minutes to help you capture the incline feel of 12-3-30.
The takeaway: With a little creativity, you can bring the viral workout into your routine anywhere.
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