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The 12-3-30 is a 12% incline level, 3mph speed, and 30 minutes of exercise on a treadmill. It is a low-impact treadmill workout, one of the most popular exercise programs, which has become a fitness trend in India on YouTube and other social media platforms. It is best for weight loss and effective aerobic exercise, supporting a healthy heart rate. It is popular in the US, and it has now become a strategic fitness trend in India. With the best treadmill for home use in India, a 12-3-30 workout becomes an easy, everyday routine.
The 12-3-30 treadmill workout involves setting the treadmill to a 12% incline and at a speed of 3 MPH for at least 30 minutes every day. The National Institutes of Health published an exploratory study in 2025 comparing 12-3-30 treadmill walking with self-paced treadmill running. The shocking results have proven that the 12-3-30 workout method induces metabolic changes by utilizing fat as the primary fuel source while walking on the treadmill, making it a low-impact exercise for the joints, and providing a comfortable workout in your home space.
An incline treadmill workout has shown positive results for fat loss, as demonstrated by experiments published in an international journal by Western Colorado University, Gunnison, USA, in 2024. Using a running machine at the gym for a 12-3-30 treadmill workout elicits psychological responses. It demonstrates substantial health benefits, both physically and mentally. Here are the key benefits of a home treadmill workout.
Burns calories and helps with weight loss.
Walking on a 12 percent incline utilizes fat as an energy source during exercise, which leads to easy weight loss.
Low-impact on joints – For all ages
Rather than engaging in high-impact workouts, walking on the treadmill has a lower impact on your joints.
Improves cardio health and stamina
Treadmill exercise is an effective home cardio workout routine that improves cardiovascular health and muscle toning.
Space-friendly with a foldable treadmill
A foldable treadmill for apartments in India makes it the best option for home use, as it is easy to move and space-saving for smaller apartments or garages, allowing you to exercise anywhere.
Builds a consistent routine
Walking 30 minutes a day is an effective exercise for weight loss, easy to follow at home, and suitable for the Indian lifestyle.
Follow this treadmill routine every day to see changes in your weight (BMI).
Warm up – Start by flat or lower incline walking for 2-5 minutes
Set 12% incline – Gradually increase to 12% incline level
Speed limit – Start walking at the fixed speed of 3mph
Start walking for 30 minutes – Maintain a straight posture while walking
Cool down – Lower your incline and walk for 3-5 minutes.
Note: Before following the treadmill fitness plan, it is recommended that you consult with fitness experts to assess your overall health and cardiovascular status.
Fits your busy schedule, both work-from-home and hybrid working schedules
No crowds or waiting in line. Embrace your home-friendly workout in the comfort of your own space.
No hassle in all climate conditions, as you have an indoor setting.
With all-incline level treadmills, it makes it easy to do the 12-3-30 method at home.
Pro tip: You can track your weight, calories, and schedule your workout program to get the benefits of treadmill incline walking by using a smart-powered treadmill.
The 12-3-30 treadmill incline workout is simple to follow and suitable for the Indian Lifestyle. Looking for a smart-featured, incline-optimized home treadmill near you? Contact us to discover our full range of fitness options. Shop online from anywhere, from treadmills to strength equipment designed for durability and high performance.
Certified Dietitian | Fitness Trainer
Maxpro Fitness Experts Team
Regular exercise strengthens the heart muscle, improves blood circulation, and helps control blood pressure and cholesterol levels. Even 30 minutes of brisk walking a day can significantly reduce the risk of heart disease.
Physical activity triggers the release of endorphins, which are natural mood boosters that reduce stress and anxiety. Activities like walking, yoga, or swimming can improve mental well-being and promote relaxation.
Regular exercise, strength training, eating balanced meals, staying hydrated, and getting enough sleep all support a healthy metabolism. Skipping meals or extreme dieting can slow it down.
Start small by taking the stairs, walking during breaks, or stretching while watching TV. Schedule workouts like appointments to stay consistent and build long-term habits.
A lack of exercise can lead to weight gain, poor muscle tone, fatigue, and higher risks of chronic diseases like diabetes and heart disease. Staying active helps maintain strength, flexibility, and mental health.
