Healthline notes that 30 minutes of moderate cardio several times per week is recommended for weight loss, and as it turns out, the 12-3-30 treadmill workout qualifies as moderate cardio. The CDC agrees and explains that a 154-lb. person walking at a speed of 3.5 mph for 30 minutes will burn 140 calories, and that doesn't even take into account the very steep incline of this workout, which likely means a person would burn far more calories than that. While the exact results vary depending on your weight, fitness level, and general health, it seems that this routine is legitimate and effective. If you are not someone who is already getting regular exercise, Shape suggests starting with no incline and slowly increasing by one level each week. This will reduce the risk of injury which can occur if you jump right into the full workout.
There's also another benefit to the 12-3-30 treadmill workout beyond weight loss and improved fitness: mental wellbeing. According to Giraldo, she uses this half-hour routine not only to lose weight, but also to enjoy some time to herself without interruption or distraction. She says you can turn on music or a podcast and just enjoy listening while you walk. The emotional benefits of exercise are well known. According to True Fitness, cardio workouts can reduce stress, improve sleep, increase feelings of happiness, improve cognitive function, increase energy levels, and reduce anxiety, among other benefits.
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