Press Room

New Study Confirms Health Benefits of the 12-3-30 Workout

Posted: Feb 06, 2025 in ACE Press Releases

San Diego, CA – February 6, 2025 – The American Council on Exercise (ACE) is excited to share the findings of a peer-reviewed research study conducted by the High Altitude Exercise Physiology Program at Western Colorado University. This study provides evidence demonstrating the physiological and health benefits of the 12-3-30 workout, a fitness routine that gained popularity through social media influencers in 2020 and has since amassed billions of views.

"The 12-3-30 workout is a simple yet effective way to achieve substantial health benefits," said Dr. Lance Dalleck, lead researcher and professor in the High Altitude Exercise Physiology Program. "Our findings confirm its place as a valuable tool for individuals looking to improve their fitness, whether they're beginners or seeking a time-efficient routine."

Key findings of this research study include:

·        Participants burned an average of 220 calories per session, which could be an effective component of a weight management program and provide overall health improvement.

·        Participants rated the workout as highly enjoyable, with 100% agreeing that it left them feeling good, which may increase motivation to participate in 12-3-30 workouts on a regular basis.

·        The workout's intensity, an average of 47% heart rate reserve, effectively supports improvements in cardiorespiratory fitness, a critical factor in reducing risks associated with heart disease, diabetes, and other chronic conditions.

 

The 12-3-30 workout involves walking at a 12% incline on a treadmill at 3.0 miles per hour for 30 minutes and remains a popular workout today. Promoted as an accessible, effective, and time-efficient exercise routine, the workout has resonated with millions seeking sustainable ways to stay active.

Dr. Sabrena Jo, ACE Senior Director of Science and Education, said, "At ACE, we’re committed to providing science-backed guidance to help people lead healthier lives. This study shows that the 12-3-30 workout can be a practical and enjoyable way to incorporate walking into a physically active lifestyle."

This study offers valuable insights for health coaches and exercise professionals who aim to provide effective, evidence-based fitness programing. It underscores the importance of simple, accessible routines like the 12-3-30 workout in promoting physical activity and supporting long-term health goals.

The research was conducted independently by the team at Western Colorado University and financially supported by ACE, reflecting the organization’s ongoing commitment to advancing exercise science and helping all people adopt and live healthier lifestyles.

 

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About the American Council on Exercise
Since 1985, the American Council on Exercise (ACE) has been the leading non-profit education and certification provider for health coaches and exercise professionals in the United States and around the world.

With more than 90,000 highly respected certified health coaches and exercise professionals, ACE Certified Professionals are on the ground daily helping people move, stay active and make lasting lifestyle behavior changes to build healthier communities.

Headquartered in San Diego, ACE collaborates with public health partners to educate people of all backgrounds about the importance of physical activity and other healthy lifestyle behaviors; advocates for public policies to increase physical activity opportunities; and supports scientific research that investigates the efficacy of behavior-change interventions and the effectiveness of exercise practices and trends. Learn more at acefitness.org.

 

About the High Altitude Exercise Physiology Program
 The High Altitude Exercise Physiology Program at Western Colorado University is dedicated to advancing research and education on the physiological effects of exercise, with a special focus on health promotion and disease prevention through evidence-based practice.