5 fitness trends that went viral in 2025: Experts compare hype with results

An estimated 80% of Americans reported participating in sports and physical activities in the past year, which is an all-time high, according to a 2025 report.

From TikTok routines to old-school military tactics to high-tech machines, this year’s fitness trends promised big results with surprisingly simple moves, but experts say not all gains are created equal.

Below is a summary of five notable 2025 trends, along with fitness trainers’ thoughts on each approach.

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No. 1: Treadmill Trend 12-3-30

The 12-3-30 workout, which involves walking at a 12% incline at 3 mph for 30 minutes, blew up on TikTok and is now backed by research. A new study compared it to treadmill running “at your own pace,” comparing total calories burned between the two.

Running burned energy faster: about 13 calories per minute versus 10 calories per minute during 12-3-30, the study found. However, the walking method used more fat for fuel, as about 41 percent of the energy came from fat, compared to 33 percent for running.

Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, previously told News Digital that it’s “not surprising” that running at higher intensity burns calories faster. “Walking at 12-3-30 is certainly more intense than walking on a flat surface, but it is less intense than running,” he said.

No. 2: Weighted Vests

Weighted vests, long used in military training, reemerged as a trend on social media this year, with TikTok searches for #weightedvest generating more than 30 million views.

“They’ve been used for decades in athletic and military training, but social media has helped reintroduce them into general fitness,” sports scientist Dr. Mark Kovacs previously told News Digital.

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“The daily walk becomes a slightly more demanding exercise without changing the movement,” added the Atlanta doctor.

Research shows that weighted vests can increase calorie burn and cardiovascular demand, but long-term results are mixed.

“Focus on posture and add weight slowly over time,” Kovacs advised. “Always listen to your body. Discomfort is a sign to back off.”

No. 3: Jiu-jitsu for family fitness and self-defense

Boosted by high-profile users like Ivanka Trump and Gisele Bündchen, jiu-jitsu is receiving new attention as an exercise and life skill.

The Valente brothers, based in Miami, Florida, train Ivanka Trump and her family. They describe jiu-jitsu as a physical, mental and emotional practice based on their “7-5-3 code” philosophy, which aims for “spiritual, mental and physical well-being.”

“We have students from 3 years old to 87 who continue their training,” Joaquim Valente previously told News Digital. “It creates an opportunity for everyone to participate.”

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Beyond self-defense, trainers frame jiu-jitsu as a way to develop presence and emotional control.

“Self-defense is a human need,” said Pedro Valente, emphasizing that “the best self-defense is always to avoid. If you get into a physical fight, you are already one step behind.”

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Regarding fitness, Gui Valente highlighted the demands of jiu jitsu for the whole body: “You work every muscle in the body, in different ways. You have to be able to develop great resistance… as well as flexibility and mobility.”

No. 4: TikTok’s 50-jump wake-up ritual

Another popular fitness trend in 2025 was simply getting out of bed in the morning and jumping 50 times.

Kathryn Smith, creator of the trend, admitted that she is not disciplined by nature. “I’m a lazy person by nature. I always have been. I will never do something I don’t want to do,” she says in her TikTok clip.

“The way I’ve gotten to the point I’m at now has been with very, very, very small steps. So the first thing is jumping in the morning… What I do when I get out of bed, my feet hit the ground, I jump 50 times.”

She credits the habit for providing a quick mental boost. “How do you get oxygen to the brain? Increase blood flow. How do you increase blood? Increase heart rate. Jump up and down.”

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Sports nutrition expert Maura MacDonald said the trend became popular due to its ease of access. “It’s a lot easier to get out of bed and jump 50 times than it is to lace up your sneakers and go for a run, or go to the gym and deadlift,” he previously told News Digital.

No. 5: Vibration platforms for an “effortless” workout

Vibration platforms (platforms that use whole-body vibration) are becoming a potential shortcut to fat loss and strength.

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By using muscles to constantly “contract and relax,” the machines can help with “strength, flexibility, circulation, and bone mass,” according to fitness tutorials. Experts also warn that the dishes “are not a substitute for the basic elements of good health, such as regular exercise and a healthy diet.”

Nic Wilson, a fitness trainer at F45 Training in Hollwood, California, previously noted that vibration platforms can effectively increase neuromuscular demand, forcing muscles to “contract more frequently,” and that even 10- to 15-minute sessions can offer some benefit.

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“Although they may improve muscle activation, vibration plates alone are not a high-calorie-burning exercise and do not replace traditional cardiovascular or strength training for weight loss or conditioning,” he cautioned.

Some research suggests that vibration platforms may help promote weight loss when combined with calorie reduction and may also help reduce back pain and high blood pressure.