What is the 12-3-30 workout all about?
Published on: Nov. 26, 2025, 9:34 a.m. | Source: The Indian Express
The 12-3-30 workout, which involves walking on a treadmill at a 12 per cent incline, at 3 miles per hour for 30 minutes, is said to be effective for weight loss as it targets the fat-burning zone. But does it also help improve endurance levels and boosts mental health? We turned to experts. Why 12-3-30 workout is beneficial? Since the 12-3-30 workout focuses on "sustained, moderate-intensity movement", it helps burn fat more efficiently without placing excessive stress on the joints, making it a "joint-friendly option for regular exercise", said Dr Surender Pal Singh, HOD - physiotherapy department, CK Birla Hospital, Delhi. Beyond physical benefits, any consistent workout, including 12-3-30, enhances blood circulation, which in turn supports better brain function and helps reduce mental stress. "This makes it a great tool not only for weight management but also for boosting mental well-being," said Dr Singh. Physiologically, the incline significantly increases heart rate, which improves cardiovascular endurance, strengthens lower body muscles, and aids calorie burnin, making it a helpful tool for weight management. "It is especially beneficial for people who may not tolerate high-intensity workouts due to joint issues or underlying conditions," said Dr Dilip Gude, senior consultant physician, Yashoda Hospitals, Hyderabad. From a mental health perspective, the workout acts as a natural stress reliever. Like other forms of aerobic activity, it triggers the release of endorphins and serotonin, which are known to improve mood, reduce anxiety, and combat symptoms of depression, Dr Gude said. In terms of endurance, the 12-3-30 workout contributes to building cardiovascular stamina over time, Dr Singh apprised. However, for individuals looking to significantly improve endurance, especially at higher levels, "it’s advisable to incorporate a mix of other exercise forms, such as interval training, strength workouts, or aerobic activities, into their routine". The 12-3-30 workout is more than a weight-loss trend said it offers sustainable physical and emotional health benefits, especially when practiced regularly and supported with balanced nutrition and rest. "However, individuals with pre-existing health conditions should consult a physician before starting any new exercise routine," said Dr Gude. summary in 1 para The 12-3-30 treadmill workout, involving a 12% incline at 3 mph for 30 minutes, is beneficial for weight loss by targeting the fat-burning zone and is joint-friendly, according to Dr. Surender Pal Singh. Beyond this, experts confirm it significantly improves endurance levels by increasing heart rate and strengthening lower body muscles, making it particularly suitable for those with joint issues. Physiologically, it boosts cardiovascular stamina and calorie burning. From a mental health perspective, both Dr. Singh and Dr. Dilip Gude highlight its role as a natural stress reliever, promoting better brain function and triggering endorphin release, which improves mood and reduces anxiety and depression. While excellent for general fitness and well-being, for advanced endurance improvement, incorporating diverse exercises like interval training or strength workouts is recommended. Ultimately, the 12-3-30 workout offers sustainable physical and emotional benefits, provided it's practiced regularly with balanced nutrition and rest, and a physician is consulted for pre-existing conditions.
