Finding a workout that fits into your day, doesn’t wreck your knees, and gets results can feel like finding a needle in a lace front. This is when the 12-3-20 method comes into play. It’s a viral treadmill workout that’s been making waves (and lifting glutes) and it might be the easiest way to level up your cardio game without running a single step.
What Exactly is the 12-3-20 Method?
The numbers might look like a locker combination, but they’re actually a formula for an incline walking workout that’s beginner-friendly and effective. The “12” refers to the incline setting. You’ll crank the treadmill up to a steep 12 percent grade. The “3” is your walking pace; three miles per hour, which feels brisk but totally doable. The “20” is the time commitment just 20 minutes of walking, start to finish.
That’s all there is to it. No sprints, no complicated HIIT intervals, no trainer screaming in your ear, just a steady incline walk that gets your heart pumping and your booty working.
Why is Everyone Talking About It?
The 12-3-20 method blew up thanks to fitness influencer Lauren Giraldo, who shared it as her go-to routine for weight loss and overall wellness. Since then, the method has caught on with everyone from beginner gym-goers to seasoned baddies looking for a low-impact way to sweat it out. And honestly, the hype is deserved.
One of the biggest draws of 12-3-20 is that it’s low-impact. That means it’s easier on your joints than running or jumping, making it a great choice for anyone dealing with knee pain, past injuries, or just trying to protect their body long-term. It’s also a great lower-body workout. Walking at an incline engages your glutes, calves, hamstrings, and core, so you’re building strength and definition while burning fat.
The best part is that it fits into your schedule. Twenty minutes is short enough to squeeze in before work, during your lunch break, or between episodes of your current binge. If you’re someone who needs a little entertainment to get through a workout, 12-3-20 is perfect for multitasking. Throw on a podcast, a playlist, or even a reality show, and the time flies by.
Does it Really Work?
Like any fitness routine, consistency is key. Plus, it’s a great way to ease back into a routine if you’ve been off your gym game or just starting out.
For Black women especially, finding a workout that centers ease, accessibility, and actual results (without conforming to toxic diet culture) is a big win. A 12-3-20 workout is approachable, adaptable, and perfect for pairing with other self-care rituals like post-walk stretching, journaling, or that green smoothie you swear you’re gonna start making again.
If 12 percent incline feels like a steep mountain at first, start at a lower incline like six or eight percent and gradually build your way up as your strength and endurance improve. And make sure you’re rocking the right kicks. Supportive, cushioned sneakers will protect your feet and joints while helping you stay comfortable throughout the walk.
You’ll definitely break a sweat, so don’t forget to hydrate before and after your session. If you’re someone who likes a little variety, feel free to mix in some strength training or yoga on your off days to keep things balanced and your body feeling strong.
Whether you’re walking toward a fitness goal or just carving out 20 minutes to take care of you, the 12-3-20 method is a simple, no-pressure way to make movement a part of your day.
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