12-3-30 and Other Treadmill Workouts

Consider how the versatile settings on a treadmill allow the user to target their specific needs.

Treadmills offer convenience, accessibility, and customization that you can’t always find by going outside, especially on days when the weather won’t cooperate. Mixing things up and choosing new, unique workouts keeps exercise exciting and enjoyable, and treadmills offer the flexibility to easily do this. If you’re new to the walking or running world, or even if you’re experienced and looking to try something different, these treadmill workouts are great options to get moving at home or in the gym.  

For all of the following workouts, begin with a 5- to 10-minute warm-up walk or jog and end with a 5- to 10-minute cool-down walk or jog.

Treadmill workouts

12-3-30

Social media influencer Lauren Giraldo first popularized the 12-3-30 treadmill routine by sharing it online in 2019. The appeals of this exercise are its relative simplicity, short time for completion, and effectiveness. As the name suggests, you’ll complete this workout by setting your treadmill’s incline to 12, which is the maximum on most machines. You’ll then set the speed to 3 miles per hour and walk for 30 minutes. Rather straightforward, this exercise is great for people who need a quick workout, would prefer not to change settings on the treadmill frequently, and are looking for a treadmill work out that doesn’t include running. For an extra challenge, avoid leaning on the treadmill’s handles. 

Hill intervals

If you like the idea of using the treadmill’s incline but prefer to incorporate running into your routine, hill intervals may be the workout for you—and it still only takes thirty minutes. To do this, alternate between running on an incline and taking walk breaks to rest. Choose your incline based on your personal fitness. You’ll want to feel challenged when running uphill so that your heart rate is elevated, but it should also be an incline that you can continue to run on for several intervals. If it feels difficult to keep up with the treadmill, you may be running too fast.  

To complete the workout, run for 60 to 90 seconds on an incline, then reduce the incline to zero and walk for the same amount of time (60 to 90 seconds). By alternating back and forth, you'll break up the thirty minutes you spend on the treadmill.  

Walk/jog/run

Are you looking for a workout without the hills? The walk/jog/run treadmill workout is effective for beginners and experienced runners alike, customizable based on your pace and goals, and simple to do on a treadmill. For this workout, alternate between walking, jogging at a comfortable pace, then running hard, each for the same amount of time (typically 1 minute). Repeat this pattern at least ten times to achieve a 30-minute workout. By doing this workout, you can cover more distance than with many walking or interval routines because you’re jogging and running most of the time.  

6 x 200 meter intervals

If you want to run faster, a treadmill workout that can increase your pace is 6 x 200 meter intervals. This is a good option for people who are more focused on distance and speed acquisition because you’ll always cover at least a mile of running with this exercise, and you’ll run half of it at your goal pace. To do this workout, make sure the treadmill is set so that you can easily view your distance. After your warm-up, begin your intervals: run 200 meters at your desired fast pace (usually a goal pace for a race), then slowly jog the next 200 meters to recover. This is one interval. Continue this pattern for 5 more intervals. Be sure to always maintain your goal pace for the first half of each interval; if you find it isn’t sustainable to run your goal pace for 200 meters, you may need to start with a slower goal pace. Over time, as your goal pace becomes easier, you can run more than 6 intervals, increase your distance to 400 meters, or increase your goal pace. 

Some days, the most accessible exercise option is the treadmill, but that doesn’t mean it has to be the same each time. All these treadmill workouts are customizable based on your specific needs, and by trying something different, you can keep them fresh and efficient while still working toward your goals. 

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.