Top fitness expert on why 12-3-30 isn’t just weight loss hype but a whole new way to train your body and mind

What is the viral 12-3-30 routine: Just set your treadmill to a 12 percent incline, walk at 3 mph, and hang in there for 30 minutes (Image: Pexels)

There was a time when fitness enthusiasts believed that if you weren’t sprinting, sweating buckets, or pounding pavements like you were training for the Olympics, you weren’t really working on your endurance. However, today, a treadmill walk is turning that belief on its head.

The viral 12-3-30 routine, once dismissed as just another internet fad, is now reshaping the way people think about stamina, strength, and mental grit.

The idea is simple: Just set your treadmill to a 12 percent incline, walk at 3 mph, and hang in there for 30 minutes. While the trend first caught fire on social media because of its weight-loss claims, trainers and exercise scientists have since started paying attention to something far more compelling. “It’s a classic case of people realising that effort matters more than speed,” Drishti Chhabria, Founder and Chief Experience Officer, Orangetheory Fitness, tells Moneycontrol. A steep walk, she says, can push the heart rate into a productive aerobic zone without any of the jarring impact of running.

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And that incline is no mere number on a screen. Walking uphill pulls your glutes, hamstrings, calves and even your core into action, turning a simple stroll into a full-body challenge. Chhabria points out that this mirrors a larger shift happening in structured fitness. “Heart-rate–based interval training is important. People can hit incredible endurance milestones even when they’re walking, not because they’re fast, but because they’re working at the right intensity,” she says. In other words, you don’t need to sprint to build stamina; you just need to climb.

Why 12-3-30 is the best exercise

It sends your heart rate to the right zones

A steep incline is enough to elevate the heart into meaningful training zones — no need to break into a run. As Chhabria puts it, “Incline work is one of the most underrated ways to develop cardiovascular strength.”

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It strengthens multiple muscle groups at once

Unlike flat walking, the uphill effort hits the posterior chain hard, giving you strength and stamina in one go.

It builds discipline in a surprisingly old-school way

Thirty minutes of steady climbing forces focus. You’ve got to keep your breathing steady, settle into the grind, and stay mentally present—very much like the structured intervals used in group fitness studios.

It’s low-impact but high-reward

No pounding joints, no explosive motions—just sustainable effort. This makes it accessible for beginners, returners, and seasoned exercisers alike.

It changes how we view endurance altogether

People often assume endurance is reserved for runners. But when you work at the right incline and keep your heart rate honest, even a walk can build remarkable stamina,” Chhabria says. The trend  proves that endurance isn’t about how fast you go, but how smartly you work.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.