12-3-20 Origin

The 12-3-30 workout is a treadmill workout first created by influencer Lauren Giraldo.

All it means it to walk at an incline of 12, speed of 3 miles per hour, for a duration of 30 minutes.

There really isn’t a secret to it. Doing the workout won’t make your body look like her’s. It is just a routine she found she enjoyed, was quick, and got her sweating. The perfect trio for any workout!

She actually first began showing it off on her self-named YouTube channel, Lauren Giraldo, back in 2019 but it has recently resurfaced on TikTok. With ‘mental health walks’ and ‘hot girl walks’ emerging through the pandemic it was only inevitable that an indoor walking routine would become popular when it got cold outside.

12-3-30 Benefits

This is a great start for beginner and intermediate athletes. The speed may be on the slower end but the incline will sure to make your thighs and butt burn.

Be sure to not hold on to the treadmill while walking. This reduces the amount of effort your legs and body need to exert!

This is a cardio workout. That means you shouldn’t only doing this if you have strength goals. Some of the benefits of 12-3-30 align with those of other cardio workouts. It can help:

• Activate multiple leg muscles
• Improve cardiovascular health
• Get a sweat going
• Active recovery

12-3-30 and Weight Loss

Just as always, this won’t be a weight-loss miracle. Weight-loss can be had when you eat fewer calories and increase your movement.

This may be the workout that puts you over the edge of weight-loss, but I can reassure you it isn’t because it’s special.

Be sure to start your day off right by having a nourishing breakfast. And a balanced breakfast doesn’t have to include oatmeal! Here are 22 Healthy Breakfast Ideas That Aren’t Oatmeal. You’re sure to find something you’ll love and help you reach your goals.

I Tried the Viral Workout and Guess What?

I did more than just explore the viral workout, I tried it. Guess what? I loved it. It’s simple if you own a treadmill or aren’t too familiar with gym equipment, it raised my heart rate, and made me feel accomplished afterwards. All-in-all I would say it’s a good way to keep moving more than your standard walk-on-the-treadmill.

Keep in mind, I am no exercise professional but I could see how it may be more difficult for some in certain capabilities and issues.

If you are more new to working out I would recommend starting out with a lower incline and shorter duration. There’s no shame in making the adapting the workout to what’s best for you!

Those with back problems may also find this workout a struggle. You are at a large incline for a decent amount of time. Definitely a chance for a complication to arise there.

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Don’t Forget!

Before you log off and hop on the treadmill remember a few things:

• Try not to hold onto the treadmill
• Stay hydrated!
• Adopt the workout to your needs

If you give the workout a try be sure to leave a comment down below or tag me on Instagram @piece.of.lulu!

Outdoor Activities

You can still workout outdoors in the winter months. Sometimes it’s even more enjoyable than a scorching hot day! If the weather permits continue to go for outdoor walks and jogs. The winter months can even mean a chance to do some different types of activities. Give ice skating, sledding, snowboarding, or cross-country skiing a go.

Winter Activewear

Deciding what is best to wear outdoors in the winter takes a bit more thought than just throwing on a tank top and a pair of athletic shorts.

The best way to dress is in layers. This means wearing a few different layers of clothing that can easily be removed to adjust to your level of chill and exercise level. The first layer should be a thin, sweat-wicking material layered on with additional warm tops.

Look at the tags of your clothing to conform they aren’t cotton. This material will absorb your sweat and any moisture you come in contact with. This can result in holding the cold to you. Worse, there’s a greater chance of hypothermia.

Keep Hydrated!

A sports drink with electrolytes like Gatorade or Powerade (there are also now powders and tablets as an option) is great at restoring mineral levels, but not necessary unless exercising for at least an hour.

These options have sodium, chloride, potassium, calcium, and magnesium. Good news, you don’t actually need a branded sports drink. You can restore your levels with normal everyday food.

Dehydration begins before you’re even thirsty. Be sure you are drinking plenty of water throughout your day, especially before, during, and after your workout.

The Cold, Hard Truth

Getting outside can be intimidating, but at least there’s some additional benefits!

With the winter comes seasonal depression. This isn’t something to be ashamed of. It happens. Exercising, especially in the exhilarating outdoors and help fight those winter blues.

Not only this, the winter activities can actually help your immune system better defend against the flu and other viruses that may be going around.

If you can manage to get outdoors while the sun is still shining you get to absorb vitamin D, which is always good to be getting more of!

As with all exercise and activity, you still are releasing endorphins AKA the happy hormones!

Indoor Activities to Stay Active in the Winter

If outdoor activities isn’t an option for you for part of the year it just means it’s time to switch it up. There’s always something you can do!

Go for a walk in your local mall. It’s likely you’ve seen an older crowd doing this before and they’re onto something! A mall is a large indoor area that is free to roam. Classifying yourself as a mallwalker can become a badge of honor showing you are staying active.

If walking isn’t your thing try an online video. Just as previous generations had VHS tapes and DVDs to workout to we now have YouTube to provide all the free classes one could want! A homeworkout can get you sweating as you would outdoors or just get you moving!

If the budget is a bit larger and space isn’t an issue consider investing in a piece of larger machinery. A Peloton is an indoor cycling bike but cost about $2,000. If the price is a bit steep there are other great options with a smaller price tag.

You can find a perfectly good treadmill delivered for free with Amazon Prime at a fraction of the price. If you would prefer to purchase a set of dumbells to include weight training in your day, be cautious. Typically the price is for a single dumbell, when you would usually need a pair.

Have you ever heard of ClassPass? It is a website and app where you can purchase credits then use those to take classes at different facilities throughout your (and other) towns. This way you can try your hand at an abundance of classes. I recommend giving a TITLE boxing class and barre class a try!

You could also try:

• Bowling
• Yoga
• Stretching
• Roller skating
• Local class
• Housework

Do you have any other ideas? Leave them in the comments below so others can try them out too!

While keeping active you also want to maintain your vitamin C levels. Read my article, What Even is Vitamin C?

Just because you’re staying home doesn’t mean it won’t be a good workout. So, remember if you are just starting to go slow. If doing the full class is too much for you at this time, just stop. Slowly work your way up, just as you would if it would be in-person!

Keep a water bottle near, put your hair up, and have on some comfortable work-out clothes!

1. Every try pilates? It’s a more mind and body connection that helps with stability and core strength. Ali is a trusted pilates instructor that offers virtual classes. She even has a FREE 10 day trial so you can see if it’s right for you before purchasing!

2. Bianca Russo Fitness is an online coach with personal 1-on-1 training. It is also a business with an emphasis on LGBTQIA+ and all body types and sizes.

3. MadFit on YouTube has SO MANY workouts for any type of exercise you’re looking for! She has everything from a fun 10 minute dance workouts to 30 minute full body workouts. You’ll definitely find a video you’ll love- plus, they’re all free!

4. Looking for something different? Try ballet. Ballet Beautiful are online ballet videos. You can even do them as a ‘group’ or individually!

5. The Peloton app isn’t just for those with the Peloton brand bikes. Their app has On-Demand classes for running, strength, stretching, and of course cycling.

6. Before, ClassPass was mainly for all different in-person exercise and wellness classes but now they offer different online videos! With this you receive a different amount tokens based on the type of membership you have. Then, you use them to participate in the classes!

Some online programs that I would stay away from are ones connected to Beachbody and ones that push you to purchase any products or supplements.

Movement is great for people off all fitness levels. Aim for 240 minutes of intentional movement per week!

If you are working out with the intention of weight-loss be sure to alter your diet, too. You can only work out so much. Check out my article with 4 Quick and Healthy Breakfast Ideas. Eating a healthy breakfast sets you up for continuing your healthy habits throughout your day!

If you have any other online exercise programs you love be sure to share them in the comments below for others to try out!