In general, 30 minutes of treadmill every day is a great way to lose weight, burn fat and increase fitness. On average, you will burn between 350-500 calories depending on your age, weight, height and gender. Furthermore, 30 minutes of treadmill daily will boost your V02 max and improve cardiovascular health.

While the 12-3-30 workout builds muscle definition and improves balance, most of the benefits come from the simple fact that it raises your heart rate. It's a great way to increase endorphins, enhance physical endurance, and improve cardiovascular health.

Scientific studies repeatedly show that exercise can have positive effects on mood and mental health, in addition to increasing your energy throughout the day. (1) A 30-minute treadmill workout is enough to break a good sweat and set you up for a successful, productive day outside of the gym as well.

The benefits of interval training, including interval running, are pretty well documented: increased heart health and aerobic fitness, improved endurance and energy levels, as well as lower blood pressure and weight loss.