Physiological responses of the 12-3-30 workout: Exercise Myth or Reality

Purpose: The purpose of this study was to quantify the acute cardiovascular, metabolic, and affective responses to the 12-3-30 workout. Methods: Seventeen women and men (mean ± standard deviation: age, height, weight, and maximal oxygen uptake = 28.2 ± 9.5 years, 172.5 ± 9.3 cm, 67.0 ± 9.8 kg, and 45.1 ± 5.3 mL/kg/min, respectively) completed both a maximal graded exercise test and completed a 12-3-30 workout on non-consecutive days. Cardiovascular and metabolic data were collected via heart rate monitor and a Parvo metabolic cart. Additionally, participants completed questionnaires to assess affective responses to the 12-3-30 workout. Results: Overall average heart rate for the 12-3-30 workout was 124.2 ± 17.9 beats/min, which corresponded to 47.4 ± 14.7% heart rate reserve. Exercise intensity in metabolic equivalents was 5.5 ± 1.4 which equated to 44.0 ± 9.2% oxygen uptake reserve. Total energy expenditure for a 12-3-30 workout equated to 220.8 ± 49.7 kcal/workout. Affect (feeling scale) scores ranged from +2 to +4 with a median score of +4. Conclusions: Completion of the 12-3-30 workout provokes physiological responses known to elicit positive and substantial health benefits. Additionally, the 12-3-30 workout was generally found to leave participants feeling ‘good’ to ‘very good’ and overall participants found the routine to be enjoyable in terms of ‘the body feeling good’ and ‘getting something out of it’. In summary, we have provided important preliminary evidence that supports one of the most popular workouts recommended by a top health & fitness social media influencer.