A new peer‑reviewed study testing the viral “12‑3‑30” treadmill routine finds incline walking uses a higher share of fat for fuel than a self‑paced run, but running still burns calories faster — and that difference matters for weight loss. The study, conducted by researchers at a US university and published this year, matched the two workouts for total energy expended and showed incline walking produced higher percent fat oxidation (about 40.6% vs 33%), while running required less time because it burned more calories per minute. This nuance matters for anyone in Thailand deciding whether to lace up trainers or step onto a treadmill incline for fat loss or general fitness (An Exploratory Study Comparing the Metabolic Responses between the 12‑3‑30 Treadmill Workout and Self‑Paced Treadmill Running) and has been summarised in recent coverage of the findings (Incline Walking vs. Running: Which Is Better for Burning Fat?).
The 12‑3‑30 routine — walking at 3.0 mph on a 12% incline for 30 minutes — rose to fame on social media as an “easy” way to burn fat and lose weight without high‑impact running. Its creator shared personal results that sparked millions of views and imitators, and the new laboratory study was explicitly designed to test whether the routine delivers a different metabolic response than running. Unlike many trend stories, this one now rests on controlled measurements of oxygen consumption and substrate use during exercise (An Exploratory Study…).
Why this matters for Thai readers is straightforward: the study clarifies a common confusion. Lower‑intensity aerobic exercise tends to draw a greater percentage of its energy from fat, while higher‑intensity exercise shifts fuel mix toward carbohydrates. But percentage does not equal total fat burned. The University of Nevada–led experiment matched total calories burned between walking and running, then compared how long each took and what percent of that energy came from fat. Walking on the steep incline stayed longer in a “fat‑oxidation” intensity zone and thus showed a higher percentage of fat use, while running delivered a higher calorie burn per minute, meaning the same calorie deficit (and thus weight loss) can often be achieved faster by running (An Exploratory Study…; Incline Walking vs. Running…).
The study used breath‑by‑breath metabolic analysis in a lab to calculate percent fat and carbohydrate use, and enrolled a convenience sample of physically active adults. Because participants were matched for total kilocalories expended, the researchers could compare completion time, energy‑expenditure rate, and substrate mix directly. The headline numbers reported were a mean fat‑oxidation of roughly 40.6% during the 12‑3‑30 session versus about 33% during the self‑paced run, and an energy‑expenditure rate that was meaningfully higher for running — which translated into shorter run time (about 23 minutes) to reach the same calorie total that took 30 minutes of incline walking (An Exploratory Study…; Incline Walking vs. Running…).
Experts emphasise the practical takeaway: percent fat oxidation is an interesting physiological marker but not the decisive factor for weight loss. A certified trainer and nutrition educator told reporters that low‑to‑moderate intensities keep exercisers in the “zone‑two” heart‑rate range that builds metabolic endurance, yet higher calorie burn drives faster progress if time or results are the priority. A wellness physician noted that running is often the quicker route to a caloric deficit, while incline walking can be kinder to joints and more accessible for those unable to run (Incline Walking vs. Running…).
For Thailand, the research has several local implications. First, the country faces persistent challenges with physical inactivity and rising lifestyle disease risk. Thailand’s national report card on child and youth physical activity found only about 27% of children met the WHO guideline of 60 minutes of moderate‑to‑vigorous activity per day during the 2021 survey period, and sedentary behaviour increased during the pandemic (Results from the Thailand 2022 report card on physical activity for children and youth). Adult inactivity and increasing overweight/obesity trends are also documented in regional public health sources and WHO country materials, underscoring the need for scalable, safe exercise options in communities and workplaces (Thailand physical activity factsheet 2024).
Second, incline walking’s accessibility makes it a practical option for many Thais. Not all communities have safe running routes, and joint problems or older age can make running impractical. The 12‑3‑30 format — or variations with a lower grade and slower speed — can be performed on most treadmills or on steep public walkways and is less impact‑intensive than running. This fits cultural and familial patterns in Thailand where multi‑generational households and community walking are common; families supporting each other to be active is already a strong point in national surveys (Results from the Thailand 2022 report card…). Encouraging incline walking in community centres, temple grounds at safe times, or municipal parks would align with local values of family care and collective well‑being.
Third, public‑health planners can use the finding to broaden exercise messaging. The study underlines that both modalities can contribute to fat loss when paired with reduced calorie intake; thus, national campaigns or workplace wellness schemes might promote “pick what you can sustain” rather than elevating one activity as superior. Thailand’s policy reviews and the report card already stress multi‑sector actions — schools, families, urban design and government policy — to increase daily activity (Results from the Thailand 2022 report card…). Adding options like guided incline‑walking sessions for older adults, supervised treadmill clinics in community health centres, and “zone‑two” walking groups could improve adherence without raising injury risk.
Putting the science in context, the new study has strengths and limits that readers should know. It is among the first controlled investigations of a social‑media viral workout, used direct metabolic measures, and matched workouts for total calories to isolate substrate differences. But it was exploratory with a small, mostly young adult sample and a lab setting that may not reflect everyday gym or home conditions. The researchers called for longer‑term trials to measure changes in body composition, aerobic fitness, adherence and enjoyment over weeks or months to see which routines produce the best real‑world outcomes (An Exploratory Study…).
For Thai practitioners and everyday exercisers, the study suggests several practical steps. If time efficiency and maximal calorie burn per minute are priorities, include regular runs or higher‑intensity interval work in training while ensuring safe progression and appropriate footwear. If joint health, lower perceived exertion, or easier adherence is the priority — for example among older adults, people recovering from injury, or those on certain weight‑loss medications that can affect appetite and energy — incline walking is an evidence‑backed alternative. Both approaches benefit from tracking total energy balance: consistent caloric deficit, not exercise modality alone, drives fat loss success (An Exploratory Study…; Incline Walking vs. Running…).
How to apply this safely in Thailand: start slow, use the talk test to target the “zone‑two” aerobic level (you should still be able to speak in full sentences), and consult a healthcare provider before beginning high‑incline treadmill workouts if aged over 60 or living with chronic disease. Community health clinics and public parks can be leveraged to host supervised group sessions where instructors check heart‑rate zones and coach safe treadmill technique. Schools and municipal programmes tasked with increasing activity levels among youth should promote structured walking sessions and graded treadmill use as complementary options alongside running and sports, addressing local barriers identified in the 2022 national report card (Results from the Thailand 2022 report card…).
Cultural context matters: Thai social norms that value modesty and cautious exertion can make high‑sweat activities less attractive for some groups, particularly adolescent girls, who the national data show engage less in active play over time. Framing incline walking as a family‑friendly, low‑impact practice that can be done before or after work or school may increase uptake. Local temples, community centres and outdoor stairways can be adapted as safe walking venues with simple guidance on pacing and hydration. Policy makers should also consider expanding safe, shaded walking routes and investing in low‑cost public treadmills in community health centres to widen access for lower‑income groups (Results from the Thailand 2022 report card…; Thailand physical activity factsheet 2024).
Looking ahead, researchers and Thai health agencies should encourage longer, larger trials that compare adherence, injury rates, and body‑composition outcomes between incline‑walking programmes and running regimens in diverse Thai populations. Collecting objective activity data with wearable devices, and assessing enjoyment and social support factors, can clarify which strategies best fit urban Bangkok commuters, rural elders, and schoolchildren in different provinces.
In short, the new study gives Thai readers a useful, evidence‑based clarification: incline walking (12‑3‑30) does increase the portion of energy drawn from fat during exercise, but running burns more calories faster and so may be better if time and rapid weight loss are the goals. For those who cannot run, who prefer lower impact, or who value longer, sustainable routines, incline walking is an effective, research‑backed option. The best exercise is ultimately the one that fits your body, lifestyle, and the Thai cultural and community settings that support continued practice. Keep the focus on consistent activity, sensible eating, and safety — and use the talk test or a simple heart‑rate monitor to find the right intensity for long‑term results (An Exploratory Study…; Incline Walking vs. Running…; Results from the Thailand 2022 report card…).