In recent months, a new trend has swept through Spanish gyms and home fitness spaces: the 12-3-30 treadmill workout. The concept is simple—walk at a 12% incline at 5 km/h for thirty minutes. But behind this apparent simplicity lies a host of debates, unexpected effects, and questions about whether this method can truly change approaches to health and weight loss.
Proponents claim this format not only helps burn calories quickly, but is suitable for almost any age group. In Spain, where health and appearance have traditionally been priorities, the 12-3-30 method quickly became a popular topic on social media and forums. People share their results, compare the experience with running, and note the noticeably lower impact on their joints.
Benefits and risks
The main advantage of this workout is the intense cardiovascular exercise it provides without having to run. For many Spaniards, especially older adults, this has been a real revelation. Walking on an incline makes the heart work harder and leg muscles contract more than during a regular walk. At the same time, the joints are not under as much pressure as when running, which is especially important for those who have experienced injuries or chronic pain.
However, it’s not that straightforward. Doctors warn that despite its apparent safety, the strain on the body can be unexpectedly high, especially if you skip the warm-up or overlook individual health factors. Some people report dizziness, fatigue, or even lower back pain after their first attempts. That’s why experts recommend starting with a gentler incline and gradually increasing the intensity.
Technique and Preparation
To avoid unpleasant consequences, proper preparation for the workout is essential. Spanish coaches recommend having a light snack an hour or so before exercising—this helps maintain blood sugar levels and prevents energy dips. A warm-up before starting is crucial: light stretches and activation of the glutes, calves, and thighs. Spend the first few minutes walking on the treadmill without an incline to get used to the movement, then gently increase the gradient and speed.
During the workout, it’s important to monitor your well-being. If you feel discomfort, it’s better to reduce the incline or take a break. After finishing, don’t leave the treadmill immediately—a few minutes of slow walking will help your body recover. Proper muscle recovery after such exertion is key to continued progress and reducing injury risk.
Impact on the Body
The 12-3-30 workout not only helps burn calories but also has a positive effect on overall health. Regular sessions strengthen the cardiovascular system, improve mood, and even reduce the risk of dementia. For many Spaniards looking for an alternative to running or strength training, this method has become a real discovery.
Its benefits are especially noted by those struggling with excess weight or wanting to boost endurance without risking joint health. Walking at an incline engages the muscles of the legs, glutes, and core, and also helps regulate blood sugar levels. Moreover, the workout requires no special training or expensive equipment—an ordinary treadmill is enough.
A social phenomenon
In Spain, 12-3-30 has quickly become a true social phenomenon. Videos featuring results, tips, and personal stories have flooded TikTok and Instagram. People of all ages share their successes, discuss challenges, and support each other. For many, it’s become not just a way to stay in shape, but also a chance to feel part of a large community of like-minded individuals.
However, debate around the method continues. Some see it as the perfect solution for busy people, while others point out possible risks and advise not to forget about classic forms of exercise. In any case, 12-3-30 has already changed Spaniards’ attitudes toward fitness and become a symbol of a new wave of self-care.
Lauren Giraldo is an American influencer who made the 12-3-30 workout famous worldwide. She was the first to share her weight loss journey using this method, claiming she lost 13 kilograms and overcame her fear of the gym. Her story inspired thousands, and the approach quickly gained popularity outside the US, becoming trendy in Spain as well. Today, Lauren’s name is associated with accessible and effective fitness that transforms the lives of everyday people.
