Have you tried the new TikTok treadmill workout?

Photo by CHUTTERSNAP on Unsplash

Get fit, get clout, and get a lot of followers by joining in the fitness trend. Anyone with access to a treadmill can join.

The workout is called 12/3/30 and if you look it up on TikTok, the hashtags #12330 and #12330challenge have 86 million and 29 million views respectively. This workout has glowing reviews and has been found quite effective. Give it a shot and let your audience on TikTok know how it was.


If you’re just starting out, work your way up to it. Start with 2mph-15min-8%incline and keep increasing as you build stamina. Push yourself! No better feeling than a finished workout. 🤍 #12330 #12330challenge #midsizequeens #midsizetiktok #plussizeedition

♬ original sound – Tik Toker

Here’s how to join TikTok’s 12/3/30 treadmill workout challenge

The numbers of the workout challenge refer to the elements of the treadmill. Once you start the treadmill, set the incline to 12, then change the speed setting to 3 kmph, and workout on these settings for 30 minutes. That’s it. That’s what the 12/3/30 workout is all about.

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If you are completely new to the gym or just got the new treadmill and you are excited to burn a lot of calories really fast, then don’t go for this. It is better for you to build up to this. The speed is not the problem as you can go on for hours at this speed with no problem. It is the incline combined with the slow speed that will burn your calories.

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But it is better to go for 8 to 10 incline and do it for as long as you can. Then try to increase the time little by little every day. If you have been working out for a while and want to spice up your treadmill game, then this pace will work for you.

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For people who go to the gym every day and the treadmill is the boring part of the workout, you can up your game by changing the settings. For example, walk for 30 seconds at 4 kmph speed, then do a light jog at 8 kmph for 30 seconds, then run at 10/14 kmph based on your comfort zone and stamina for 30 seconds. Then come down to 8 kmph and then 4 kmph, 30 seconds each.

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There will be no time for you to get bored as you are always keeping an eye on the time and preparing for the next speed or waiting for the next speed setting.

Check out the results of TikTok’s treadmill workout in the videos above. Let us know what you think in the comments below.