Tackling the 12-3-30 Treadmill Challenge for Beginners and Experts

February 1, 2023

If you’re on a health journey—whether you’re a complete beginner or a seasoned fitness pro—this episode recap and guide will motivate you and give you practical tips to boost your workout routine.

What Is the 12-3-30 Challenge?

The 12-3-30 treadmill workout is a trending fitness challenge designed to improve cardiovascular health and endurance without needing a lot of equipment or complex routines. The challenge is simple: walk on a treadmill at a 12% incline, set the speed to 3 miles per hour, and keep going for 30 minutes each day, ideally for 30 consecutive days.

Meet the Hosts: Caleigh & Sarah

Caleigh, the Beginner: Recently took her first steps into fitness — she almost ran a 5k, tried her first protein shake, and just got her first set of 5-pound dumbbells.
Sarah, the Expert: A fitness veteran who runs regularly, racewalks, and owns 12 tubs of protein powder. She brings experience and expert insights to the discussion.

Episode Highlights & Key Takeaways

1. Sticking to the Challenge Is Tough — But Worth It

Caleigh shared how the 12-3-30 challenge pushed her limits, especially through cold mornings and even a snowstorm. The treadmill incline and pace might look easy on paper but maintaining it daily is more challenging than expected.

2. Modifications Are Okay

Not everyone has a treadmill that goes up to 12% incline — Caleigh’s treadmill maxed out at 10%, but she still did her best. This flexibility shows that the key is consistent effort rather than perfection.

3. Running a 5k Instead of Walking

When Caleigh missed a day of the challenge, she ran her first 5k instead. It wasn’t fast or perfect, but completing a 3.1-mile run is a huge milestone for beginners and demonstrates that any movement counts.

4. Proper Form Matters

Sarah highlighted the importance of good posture on the treadmill to avoid lower back pain and maximize benefits. Keeping the core tight, standing tall, and using arm movements (like “air punches”) helps maintain proper alignment and increases core engagement.

5. Walking vs Running Benefits

The hosts discussed how walking at an incline can engage more muscles and reduce joint impact compared to running. Walking with proper form can be a great low-impact alternative for those with knee or joint concerns.

Why Try the 12-3-30 Treadmill Challenge?

Beginner-Friendly: Simple parameters make it easy to start.
Builds Endurance: Slowly increases cardiovascular fitness.
Strengthens Core & Legs: Incline walking activates more muscle groups.
Low Impact: Safer for knees and joints compared to running.
Consistency Is Key: Encourages daily activity and healthy habits.

Tips for Success on the 12-3-30 Challenge

Start Slow: If 12% incline is too tough, begin with a lower incline and gradually increase.
Watch Your Form: Keep your back straight, core engaged, and swing your arms.
Distract Yourself: Use music, podcasts, or cover the treadmill display to avoid obsessing over time.
Stay Hydrated: Drinking protein shakes or water helps with recovery.
Rest When Needed: Take breaks if you feel overly fatigued or sore.

Final Thoughts

Whether you’re like Caleigh, just starting your fitness journey, or like Sarah, an experienced athlete, the 12-3-30 challenge offers a manageable way to increase daily activity and build lasting habits.

Remember: fitness is personal. What works for one person might not work for another. The important part is staying consistent, listening to your body, and celebrating every milestone — no matter how small.

< Older Post

Newer Post >

Mail

Ready to work with Nacho Fitness Coach?

Let's connect! We’re here to help.

Send us a message and we’ll be in touch.

Or give us a call today at 913-788-6511

Agency Contact Form

More Marketing Tips, Tricks & Tools

What’s in My “Drug Bag”? Supplements, Sleep Hacks & a Little Bit of Chaos

August 27, 2025

What supplements should you actually take? In this fun episode of Nacho Fitness Coach, we unpack caffeine, collagen, creatine, probiotics, and whether melatonin is a sleep hack or just hype.

Protein Wars: Muscle Milk vs. Whey Isolate – Which Protein Powder Is Actually Better?

August 20, 2025

Muscle Milk vs. whey protein isolate—what’s the difference? We break down ingredients, benefits, and who should use which in this funny yet practical episode of Nacho Fitness Coach.

Fitness Scams You Need to Stop Falling For (and What Actually Works)

August 27, 2025

If you’ve ever bought a $50 tub of “miracle” greens powder, fallen for the latest detox tea, or wondered whether pink-labeled supplements for women are actually different (spoiler: they’re not), you’re not alone. In this episode of Nacho Fitness Coach, Caleigh (the self-proclaimed beginner who thinks Bulgarian split squats should be classified as cruel and unusual punishment) and Sara (the coach who actually knows what she’s doing) dive headfirst into the wild world of fitness scams —with plenty of laughs, tangents, and questionable jokes along the way. 🚨 Why Fitness Scams Are Everywhere The fitness industry is worth billions, which means there’s always someone ready to sell you a “shortcut.” Whether it’s a supplement that promises to torch fat, a crash diet that guarantees results in 30 days, or Instagram workouts that magically target belly fat, scams thrive because people want fast fixes. The reality? Sustainable health comes from the boring stuff : consistent movement, balanced nutrition, sleep, and stress management. But that doesn’t sell as well as “drop 30 pounds in 30 days.” 🤯 Popular Fitness Scams They Call Out Here are just a few of the fads and gimmicks discussed in the episode: Body Positivity (when twisted into an excuse) – Loving yourself is great, but ignoring your health isn’t. Raw Milk – Romanticized online, but not a magic bullet for health. Athletic Greens (AG1) – Expensive powders that are basically just multivitamins in smoothie form. Electrolyte Powders – Some (like Liquid IV or LMNT) are useful, but don’t believe the “double hydration” marketing hype. “For Women” Supplements – Same formula, pink label, higher price. Colostrum & Collagen Powders – Marketed as miracle youth potions. Spoiler: your regular protein powder works just fine. Probiotics – Helpful after antibiotics, but not the cure-all they’re marketed to be. Detox Teas & Cleanses – Your liver and kidneys already handle that job for free. Keto Desserts – Sorry, Jessica. That keto cupcake is still just a cupcake. 12-3-30 Workouts – Good exercise, but it’s not a “fat-burning secret.” Crash Diets (HCG, blood type diets, etc.) – Fast weight loss? Yes. Sustainable? Nope. And of course… everyone’s favorite scammy influencer, V Shred . 💡 The Bigger Problem: Normalized Fitness Lies The scariest part? Some scams are so normalized, we don’t even question them anymore. Marketing convinces us that we’re broken and need expensive fixes—when the truth is that health isn’t about extremes. What actually works: Consistency > hacks Real food > powders Movement you enjoy > gimmicky workouts Patience > promises of “30 pounds in 30 days” 🎧 Why You’ll Love This Episode Yes, you’ll learn how to spot scams. But you’ll also laugh (a lot). From butt-joke tangents to middle-schoolers discovering their teacher has a podcast, Caleigh and Sara remind us that fitness doesn’t have to be intimidating—or boring. If you’ve ever rolled your eyes at a detox tea commercial or wondered if collagen peptides are just expensive marketing, this one’s for you. ✅ Key Takeaway Don’t waste money chasing the latest fitness trend. Stick to the basics: move your body, eat balanced meals, get sleep, and stay consistent. Everything else is just expensive hype.