Viral 12-3-30 treadmill trend may burn more fat than running, researchers say

A new study suggests that the viral 12-3-30 treadmill workout which involves walking at a 12% incline, at 3 mph (4.82 kmph), for 30 minutesmay help people burn more fat than traditional running, though it takes longer to achieve the same calorie burn.

The research ‘An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running’, published in the International Journal of Exercise Science by scientists at the University of Nevada, Las Vegas, compared metabolic responses to the 12-3-30 workout against self-paced treadmill running. Sixteen participants (seven women, nine men) completed both sessions in a controlled lab setting, with researchers tracking energy expenditure and fuel usage.

Findings showed that while both workouts resulted in the same total energy expenditure, the 12-3-30 session required significantly more time to complete and had a lower energy expenditure rate than running. However, participants burned a higher proportion of fat and a lower proportion of carbohydrates during the incline-walking session.

In simple terms, running is a faster way to burn calories, but the 12-3-30 may be better for those aiming to maximise fat utilisation.

The study also emphasised the importance of scientifically examining fitness trends that gain momentum on social media platforms such as TikTok and YouTube. Despite its widespread popularity, the 12-3-30 workout had not been scientifically evaluated until now.

Researchers say these findings provide valuable insight for people choosing exercise programs and underscore the need for evidence-based recommendations in an era where viral fitness fads can influence millions.