{"id":55946,"date":"2023-10-19T21:19:14","date_gmt":"2023-10-19T21:19:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=55946"},"modified":"2025-01-10T17:55:25","modified_gmt":"2025-01-10T17:55:25","slug":"12-3-30-workout-without-treadmill","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/","title":{"rendered":"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#What_is_the_12-3-30_Treadmill_Workout\" >What is the 12-3-30 Treadmill Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#How_to_Do_12-3-30_Correctly\" >How to Do 12-3-30 Correctly<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_Workout_Treadmill_Explained\" >12-3-30 Workout Treadmill Explained<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#How_to_Know_Youre_Doing_the_12-3-30_Workout_Correctly\" >How to Know You\u2019re Doing the 12-3-30 Workout Correctly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_in_KM\" >12-3-30 in KM<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_Calories_Burned\" >12-3-30 Calories Burned<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_Results_One_Month\" >12-3-30 Results (One Month)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#What_Is_the_12-3-30_Workout_at_Home\" >What Is the 12-3-30 Workout at Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_Workout_Without_Treadmill_for_Beginners\" >12-3-30 Workout Without Treadmill for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#How_to_Do_the_12-3-30_Workout_Without_a_Treadmill_at_Home\" >How to Do the 12-3-30 Workout Without a Treadmill at Home<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#Other_12-3-30_Workout_Without_Treadmill_Variations\" >Other 12-3-30 Workout Without Treadmill Variations<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#The_Simplest_12-3-30_Workout_Without_Treadmill\" >The Simplest 12-3-30 Workout Without Treadmill<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_Cycling_Equivalent\" >12-3-30 Cycling Equivalent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#Can_You_Do_12-3-30_on_a_Spin_Bike\" >Can You Do 12-3-30 on a Spin Bike?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#12-3-30_Elliptical_Equivalent\" >12-3-30 Elliptical Equivalent<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#For_More_Running_Alternatives_and_Advice\" >For More Running Alternatives and Advice<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#What_is_a_substitute_for_12-3-30_Workout\" >What is a substitute for 12-3-30 Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#Can_I_just_do_12-3-30_and_lose_weight\" >Can I just do 12-3-30 and lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#What_will_happen_if_I_do_12-3-30_every_day\" >What will happen if I do 12-3-30 every day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The 12-3-30 workout without a treadmill is possible if you make a few tweaks. You might have seen videos on TikTok and may be wondering how you can achieve the same results without a treadmill. Is it possible to do a workout that is similar to 12-3-30 at home or with other gym equipment?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30_Workout_Without_Treadmill\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, the 12-3-30 workout without a treadmill has various alternatives. However, you must first understand what the workout entails before you can modify it to suit your needs. Before looking at different modifications, let\u2019s first find out how to do the 12-3-30 exercise on a treadmill.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_12-3-30_Treadmill_Workout\"><\/span><b>What is the 12-3-30 Treadmill Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-3-30 workout was started as a TikTok trend by influencer Lauren Giraldo in November 2020 (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It requires you to do the following on a treadmill:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the incline to 12%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the speed at 3 mph<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk for 30 minutes<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Walking on an incline increases the resistance that your hamstrings, quads, calves, and glutes must work against. It is a moderate to vigorous cardio workout that can help tone the lower body. <a href=\"https:\/\/betterme.world\/articles\/incline-walking\/\">Incline walking<\/a> is a lower-impact version than running and has the following benefits (<\/span><a href=\"https:\/\/betterme.world\/articles\/incline-walking\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less stress on your joints<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calorie-burning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engaging the core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of pain or injury from high-impact activities<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition, Dr. Prestipino told Forbes that you may experience the following health benefits (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced risk of cardiovascular disease<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toning the lower body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving your mood<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30_Workout_Without_Treadmill\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_12-3-30_Correctly\"><\/span><b>How to Do 12-3-30 Correctly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It appears to be simple enough if you own a treadmill or have a gym membership. However, you\u2019ll need to modify the 12-3-30 workout if you don\u2019t have access to a treadmill. Fortunately, you can get the same benefits with variations. But first, let\u2019s establish how to do the 12-3-30 workout correctly.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_Workout_Treadmill_Explained\"><\/span><b>12-3-30 Workout Treadmill Explained<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 12-3-30 treadmill workout is the classic TikTok fitness trend. Lauren Giraldo\u2019s original workout requires setting the incline at 12%, adjusting the speed of the treadmill to 3 mph, and walking for 30 minutes. However, it\u2019s a steep start, pun intended.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners shouldn\u2019t push themselves beyond their comfort and fitness levels with the 12-3-30 workout (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You should start the workout according to your endurance, stamina, and fitness. For example, you can start with a 2% incline and then increase this every week until you reach 12%.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Know_Youre_Doing_the_12-3-30_Workout_Correctly\"><\/span><b>How to Know You\u2019re Doing the 12-3-30 Workout Correctly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Any machine or treadmill with a<a href=\"https:\/\/betterme.world\/articles\/calories-burned-by-heart-rate\/\"> heart rate<\/a> monitor can help you see whether or not you\u2019re doing it right. The 12-3-30 workout should see you maintain a level two maximum heart rate throughout the session (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). A heart monitor constantly reads 60-70% of your MHR during the workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How can you calculate your MHR to ensure you sustain the correct number? It can be calculated using this equation: MHR = 220 &#8211; your age (<\/span><a href=\"https:\/\/stagescycling.com\/en_us\/content\/power-vs-heart-rate-which-is-better\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). For example, a 30-year-old has an MHR of 190, but 60-70% of that will be 114-133 bmp on the heart rate monitor.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_in_KM\"><\/span><b>12-3-30 in KM<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How many kilometers do you walk on the 12-3-30 workout? The speed at which you walk is in miles per hour. Walking for 30 minutes should see you cover an average of 1.5 miles. One mile equals 1.609 kilometers, meaning that you would walk 2.4 km in half an hour. The distance you walk will determine how many calories you burn during the workout.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30-Workout-Without-Treadmil\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_Calories_Burned\"><\/span><b>12-3-30 Calories Burned<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Determining the calories you burn while walking is also dependent on age, gender, weight, and speed. The calorie calculator shows someone who weighs 150 pounds can burn 104 calories in 30 minutes when walking at 3 mph (<\/span><a href=\"https:\/\/www.calculator.net\/calories-burned-calculator.html?c2activity=w&amp;c2speed=3&amp;c2speedunit=mph&amp;c2distance=1.5&amp;c2distanceunit=i&amp;c2weight=150&amp;c2weightunit=p&amp;ctype=2&amp;x=59&amp;y=21#bydistance\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). At the same time, someone who weighs 180 pounds could burn 122 calories in the same conditions.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_Results_One_Month\"><\/span><b>12-3-30 Results (One Month)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Forbes shared the story of a YouTuber who lost 15 pounds after doing the 12-3-30 workout 2-5 times each week for three months (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). The YouTuber lost approximately five pounds per month, which is in accordance with the recommended weight loss guidelines from the CDC (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The safest way of losing weight is to lose 1-2 pounds weekly. However, weight loss will occur with healthy nutrition, calorie deficits, cardio, and strength training.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/mom-pooch-workout\/\"><i>Mom Pooch Workout: Get Your Body Back in Shape Healthily<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_12-3-30_Workout_at_Home\"><\/span><b>What Is the 12-3-30 Workout at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-3-30 workout without a treadmill at home is when you use exercises that target the same muscles while increasing the cardio benefits. Depending on your fitness level, you can do the 12-3-30 workout at home for beginners or a more advanced workout.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_Workout_Without_Treadmill_for_Beginners\"><\/span><b>12-3-30 Workout Without Treadmill for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 12-3-30 for beginners requires some tweaks. Beginners may not be able to last for 30 minutes. The Mayo Clinic recommends that you start with 10-minute sessions and gradually work up to 30 minutes (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). You should use exercises that target the leg muscles while adding cardio.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a 10-minute session, adding 1-2 minutes every time you do the workout until you can manage 30 minutes. Men\u2019s Health has the ideal leg day workout blend that welcomes cardio (<\/span><a href=\"https:\/\/www.menshealth.com\/fitness\/a19534165\/legs-and-lungs-complex\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). You should perform each exercise for 30 seconds and rest for 30-60 seconds between sets:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian hip hinge to the left<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian hip hinge to the right<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat to the left<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat to the right<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Regular squats<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_the_12-3-30_Workout_Without_a_Treadmill_at_Home\"><\/span><b>How to Do the 12-3-30 Workout Without a Treadmill at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 12-3-30 workout without a treadmill at home requires a combination of cardio and lower-body toning exercises for 30 minutes. Perform 10-12 reps of these lower-body exercises that incorporate cardio vigorously for 30 minutes while allowing for 30-60 seconds of rest between sets (<\/span><a href=\"https:\/\/health.usnews.com\/wellness\/fitness\/articles\/best-lower-body-workouts\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-jumping-jacks-burn\/\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forward lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30-Workout-Without-Treadmil\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-6.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_12-3-30_Workout_Without_Treadmill_Variations\"><\/span><b>Other 12-3-30 Workout Without Treadmill Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-3-30 workout without a treadmill is also simple with other gym equipment. But first, let\u2019s see how you can achieve the same results by exploring nature. You\u2019ll then see how you can perform the same workout type using other equipment.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Simplest_12-3-30_Workout_Without_Treadmill\"><\/span><b>The Simplest 12-3-30 Workout Without Treadmill<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline walking is a lower-impact alternative to running (<\/span><a href=\"https:\/\/betterme.world\/articles\/incline-walking\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) and you can perform this type of workout while walking moderately through your own neighborhood. An advantage of this is you can enjoy the fresh air while walking for 30 minutes at 3 mph uphill. Enjoy a nature workout in national parks or mountainous regions if you don\u2019t live in an area with a suitable natural incline.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_Cycling_Equivalent\"><\/span><b>12-3-30 Cycling Equivalent<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can modify stationary cycling to the 12-3-30 workout to achieve similar results but you must match the intensity, cadence, and time. The famous TikTok workout recommends walking at 3 mph, which is the average speed for a brisk walk. At the same time, the average cycling speed is 50-60 rpm for beginners or occasional riders(<\/span><a href=\"https:\/\/www.livestrong.com\/article\/396118-average-speed-human-pedaling-exercise-cycle\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, you should stick to a 50-60 rpm cadence for 30 minutes to complete a cycling experience that is similar to the 12-3-30 workout. Your resistance cycling level is dependent on your maximum heart rate (MHR). Stages Cycling says that an endurance workout will reach 60-70% of your MHR (<\/span><a href=\"https:\/\/stagescycling.com\/en_us\/content\/power-vs-heart-rate-which-is-better\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 12-3-30 is a level-2 endurance workout that averages a 60-70% MHR throughout (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, you can determine your bike\u2019s intensity level setting by trying to keep your MHR within that range. For example, the correct intensity will keep a 36-year-old\u2019s MHR at 119 during the workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In summary, the cycling equivalent is 50-60 rpm for 30 minutes on an intensity setting that maintains a heart rate at 60-70% of your MHR. You should adjust the intensity levels to keep your heart rate in the correct MHR zone to match the 12-3-30 workout perfectly on a bike.\u00a0<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30_Workout_Without_Treadmill\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_12-3-30_on_a_Spin_Bike\"><\/span><b>Can You Do 12-3-30 on a Spin Bike?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spin bikes recreate the intensity of an outdoor cycling session and offer more resistance settings than a stationary bike (<\/span><a href=\"https:\/\/cathe.com\/exercise-bikes-vs-spin-bikes-choosing-the-right-one-for-your-home-gym\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can use a spin bike by following the same principles as a stationary indoor bike for the 12-3-30 workout. However, increased resistance levels may help you better achieve and sustain the right MHR.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"12-3-30_Elliptical_Equivalent\"><\/span><b>12-3-30 Elliptical Equivalent<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alternative gym equipment for the 12-30-30 workout means using similar settings for the same period. Some elliptical machines have inclines. In this case, you can change the incline to the highest level while setting the resistance to three and exercising for 30 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, a good elliptical machine has a heart rate monitor that can help you adjust the MHR to match the 12-3-30 workout (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-choose-home-elliptical-machine\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Play with the resistance level until you achieve the desired 60-70% MHR before exercising on the elliptical for 30 minutes (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll use higher resistance levels in order to accomplish the MHR without an incline.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"For_More_Running_Alternatives_and_Advice\"><\/span><b>For More Running Alternatives and Advice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/treadmill-vs-bike\/\"><span style=\"font-weight: 400;\">Treadmill vs. Bike<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/treadmill-workout\/\"><span style=\"font-weight: 400;\">Treadmill Workouts<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\"><span style=\"font-weight: 400;\">Runner\u2019s Diet to Lose Weight<\/span><\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30-Workout-Without-Treadmil\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Men-Mood-Banner-2.png\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_substitute_for_12-3-30_Workout\"><\/span><strong>What is a substitute for 12-3-30 Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A similar FitTok trend tones the lower body while giving you a vigorous cardio workout. The 25-7-2 workout is a close substitute you can perform using a StairMaster. Simply set it to level seven and work out for 25 minutes twice a week (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/a39595079\/25-7-2-workout\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_just_do_12-3-30_and_lose_weight\"><\/span><strong>Can I just do 12-3-30 and lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, successful weight loss requires three key factors. The CDC recommends a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week, with two resistance training days for optimal health and weight loss. Maintaining a calorie deficit is the key to successful weight loss (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The 12-3-30 workout is focused on toning the leg muscles and providing a cardiovascular workout. However, for a comprehensive program, it is recommended that you also include whole-body strength training and an appropriate calorie deficit.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_will_happen_if_I_do_12-3-30_every_day\"><\/span><strong>What will happen if I do 12-3-30 every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You may overwork your muscles with a daily 12-3-30 workout. The CDC suggests cardio can be performed up to five days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). However, this workout uses a steep incline that targets the hamstrings, glutes, and quads (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Research has found that it takes muscles 48 hours to return to their baseline before you should work them out again (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2225&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=12-3-30_Workout_Without_Treadmill\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 12-3-30 workout without a treadmill has many variations that can be performed at home or the gym. You should determine how you want to modify the trending FitTok experience to start burning calories while toning those leg muscles and then, you can start your gradual progression as a beginner, or test your endurance with advanced options.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The 12-3-30 workout without a treadmill is possible if you make a few tweaks. You might have seen videos on TikTok and may be wondering how you can achieve the same results without a treadmill. Is it possible to do a workout that is similar to 12-3-30 at home or with other gym equipment? Fortunately, [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":69076,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263,6],"tags":[],"coauthors":[178,210],"class_list":["post-55946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 12-3-30 WORKOUT WITHOUT TREADMILL \u27a4 will have you joining the FitTok trend with beginner and advanced trainer variations you can use at home or the gym.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill\" \/>\n<meta property=\"og:description\" content=\"The \u2605 12-3-30 WORKOUT WITHOUT TREADMILL \u27a4 will have you joining the FitTok trend with beginner and advanced trainer variations you can use at home or the gym.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-10T17:55:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fabe8ecbcb9b776c4b92925b2bb1296a\"},\"headline\":\"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill\",\"dateModified\":\"2025-01-10T17:55:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\"},\"wordCount\":1671,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png\",\"articleSection\":[\"Treadmill\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The 12-3-30 workout without a treadmill is possible if you make a few tweaks. You might have seen videos on TikTok and may be wondering how you can achieve the same results without a treadmill. Is it possible to do a workout that is similar to 12-3-30 at home or with other gym equipment?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, the 12-3-30 workout without a treadmill has various alternatives. However, you must first understand what the workout entails before you can modify it to suit your needs. Before looking at different modifications, let\u2019s first find out how to do the 12-3-30 exercise on a treadmill.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is the 12-3-30 Treadmill Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 12-3-30 workout was started as a TikTok trend by influencer Lauren Giraldo in November 2020 (<\/span><a href=\\\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\\\"><span style=\\\"font-weight: 400;\\\">14<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It requires you to do the following on a treadmill:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Set the incline to 12%<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Set the speed at 3 mph<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Walk for 30 minutes<\/span><\/li>\\r\\n<\/ol>\\r\\n<span style=\\\"font-weight: 400;\\\">Walking on an incline increases the resistance that your hamstrings, quads, calves, and glutes must work against. It is a moderate to vigorous cardio workout that can help tone the lower body. <a href=\\\"https:\/\/betterme.world\/articles\/incline-walking\/\\\">Incline walking<\/a> is a lower-impact version than running and has the following benefits (<\/span><a href=\\\"https:\/\/betterme.world\/articles\/incline-walking\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 4 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\",\"url\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\",\"name\":\"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png\",\"dateModified\":\"2025-01-10T17:55:25+00:00\",\"description\":\"The \u2605 12-3-30 WORKOUT WITHOUT TREADMILL \u27a4 will have you joining the FitTok trend with beginner and advanced trainer variations you can use at home or the gym.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Treadmill\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/treadmill\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill - BetterMe","description":"The \u2605 12-3-30 WORKOUT WITHOUT TREADMILL \u27a4 will have you joining the FitTok trend with beginner and advanced trainer variations you can use at home or the gym.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/","og_locale":"en_US","og_type":"article","og_title":"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill","og_description":"The \u2605 12-3-30 WORKOUT WITHOUT TREADMILL \u27a4 will have you joining the FitTok trend with beginner and advanced trainer variations you can use at home or the gym.","og_url":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-10T17:55:25+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png","type":"image\/png"}],"author":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fabe8ecbcb9b776c4b92925b2bb1296a"},"headline":"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill","dateModified":"2025-01-10T17:55:25+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/"},"wordCount":1671,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png","articleSection":["Treadmill","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The 12-3-30 workout without a treadmill is possible if you make a few tweaks. You might have seen videos on TikTok and may be wondering how you can achieve the same results without a treadmill. Is it possible to do a workout that is similar to 12-3-30 at home or with other gym equipment?<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fortunately, the 12-3-30 workout without a treadmill has various alternatives. However, you must first understand what the workout entails before you can modify it to suit your needs. Before looking at different modifications, let\u2019s first find out how to do the 12-3-30 exercise on a treadmill.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What is the 12-3-30 Treadmill Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The 12-3-30 workout was started as a TikTok trend by influencer Lauren Giraldo in November 2020 (<\/span><a href=\"https:\/\/www.forbes.com\/health\/fitness\/12-3-30-workout\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). It requires you to do the following on a treadmill:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the incline to 12%<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the speed at 3 mph<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk for 30 minutes<\/span><\/li>\r\n<\/ol>\r\n<span style=\"font-weight: 400;\">Walking on an incline increases the resistance that your hamstrings, quads, calves, and glutes must work against. It is a moderate to vigorous cardio workout that can help tone the lower body. <a href=\"https:\/\/betterme.world\/articles\/incline-walking\/\">Incline walking<\/a> is a lower-impact version than running and has the following benefits (<\/span><a href=\"https:\/\/betterme.world\/articles\/incline-walking\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 4 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/","url":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/","name":"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png","dateModified":"2025-01-10T17:55:25+00:00","description":"The \u2605 12-3-30 WORKOUT WITHOUT TREADMILL \u27a4 will have you joining the FitTok trend with beginner and advanced trainer variations you can use at home or the gym.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Cover-5.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/12-3-30-workout-without-treadmill\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Treadmill","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/treadmill\/"},{"@type":"ListItem","position":5,"name":"12-3-30 Workout Without Treadmill: Over 6 Ways to Do the Famous TikTok Workout Without the Treadmill"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. 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