A recent study, published in the International Journal of Exercise Science, has validated a treadmill workout trend popularized by TikTok influencer Lauren Giraldo. The 12-3-30 protocol involves walking at a 12% incline, at a pace of three miles per hour, for 30 minutes.
Researchers found that this method burns a higher percentage of fat compared to running, with the walking workout using 41% fat as a fuel source versus 33% during running. The study involved 16 healthy young adults who engaged in both the 12-3-30 workout and a self-paced treadmill running session, ensuring both activities burned the same total number of calories.
While running was more efficient in calorie burn, the 12-3-30 method provided a more fat-burning effect, according to the findings. Personal trainer Maelee Wells Sutton highlighted that the intensity of walking at 12-3-30 is higher than flat walking but less than running, emphasizing that the study’s results apply primarily to regular exercisers rather than less active individuals.
The research underscores that total calories burned remain more critical for weight loss than the specific fuel source. However, the 12-3-30 method could benefit those seeking a lower-impact alternative, especially beginners or individuals with joint concerns. Ultimately, consistency in exercise is key, and experts recommend tailoring workouts to individual preferences rather than relying solely on social media trends.