My 30-Day Treadmill Challenge: How I Completed the 12-3-30 and Transformed My Routine

Hi friends! My name is Jay, and I’m so excited to share my 30-day treadmill challenge experience with you.

Over the past month, I’ve committed to the 12-3-30 challenge, and the results have been incredible—not just physically, but mentally too.

If you’re looking for a simple, beginner-friendly workout that you can do at home, this is the perfect challenge.

I want to walk you through my day-by-day experience, tips, life hacks, diet strategies, and results, so you can see what’s possible in just one month.

What is the 12-3-30 Treadmill Challenge?

If you haven’t heard of it yet, the 12-3-30 challenge is a treadmill workout that’s designed to be simple but effective.

Here’s the breakdown:

12 – Set the treadmill incline to 12%
3 – Walk at 3 km/h (or 3 mph, depending on your treadmill)
30 – Walk for 30 minutes

That’s it! The idea is to combine incline, speed, and time to get a workout that burns calories, tones your lower body, and boosts your stamina—all in just half an hour a day.

Why I Started This Challenge

Before starting the 12-3-30, I felt a little “unsporty.”

I wasn’t unhappy with myself, but I knew I needed a structured daily routine that was simple, effective, and easy to stick to.

I wanted something I could do at home without investing in a huge gym membership or complicated equipment.

This challenge was perfect because it was:

Quick and manageable
Beginner-friendly
Flexible enough to adjust to my fitness level

I also loved that it could be incorporated into my daily life without overwhelming me.

My 30-Day Journey

Week 1-2: Getting Started

The first two weeks were all about building consistency.

I started with 30 minutes a day at the treadmill incline, following the original 12-3-30 formula, but I made slight adjustments.

Sometimes I walked at a speed of 4 instead of 3 because I felt comfortable pushing a bit harder.

During these first two weeks, I noticed:

My stamina improving gradually
My legs and glutes feeling stronger
A sense of accomplishment each time I finished a session

I also tried to eat healthier meals during this time. About 70% of my diet was healthy, including lean proteins, vegetables, and whole grains.

I allowed myself some pizza and sweets, but in moderation. This balance made it easier to stick with the challenge without feeling deprived.

By the end of the first two weeks, I had already lost 1.5 kilograms (approximately 3.3 lbs).

For just 30 minutes a day, I felt motivated and proud of this early progress.

Week 3-4: Seeing Real Results

Once I got into the rhythm, weeks 3 and 4 were my favorite part of the challenge.

I felt stronger, more confident, and genuinely looked forward to my treadmill time.

Here’s what I did differently in the last two weeks:

Extended my walks to 40–45 minutes when I had the time
Increased my speed slightly when I felt energized
Multitasked by watching YouTube videos, texting friends, or even applying hair oil while walking!

These small tweaks made the workouts feel fun and productive, instead of just a task to complete.

By the end of the 30 days, I had lost another 1 kilogram (2.2 lbs), bringing my total weight loss to 2.5 kilograms (5.5 lbs).

More importantly, I felt leaner, stronger, and more energized than I had in a long time.

My Diet During the Challenge

One of the most common questions I get is about my diet. Here’s what I followed during the challenge:

Balanced meals: Most of my meals included protein, vegetables, and whole grains.
Moderation for treats: I allowed myself sweets and pizza, but I kept portions smaller.
Consistency over perfection: I didn’t aim to eat perfectly every day, but I stayed consistent with healthier choices overall.

Pairing a consistent treadmill routine with mindful eating was key to seeing results without feeling deprived.

Tips and Life Hacks I Learned

If you’re thinking about trying the 12-3-30 challenge, here are some tips that helped me stay consistent and motivated:

Adjust the challenge to your level
- If 3 km/h is too slow or too fast, modify the speed or incline to what feels right for you.
- You can also adjust the time—walk less if you’re tired or extend your session if you have extra energy.
Multitask during your walks
- Watch lessons, videos, or read articles.
- I even used my treadmill time to catch up on messages with friends and family.
Track your progress visually
- Take photos at the start, middle, and end of your 30 days.
- Seeing physical changes is incredibly motivating and reinforces your progress.
Consistency beats intensity
- You don’t need to push yourself to the max each day.
- The key is showing up daily, even if it’s at a slightly lower speed or shorter time.