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Fitness Trends of 2025: From TikTok Challenges to Military Training Methods
Americans are embracing fitness at unprecedented levels, with an estimated 80% participating in sports and fitness activities over the past year, according to a newly released 2025 report. This all-time high in physical activity has been accompanied by diverse fitness trends that promise maximum results with surprisingly simple approaches.
The fitness landscape this year has been marked by a blend of social media-driven workouts, revived military training techniques, and technological innovations that claim to revolutionize how people stay fit. However, fitness professionals caution that while these trends offer various benefits, they aren’t all equally effective.
12-3-30 Treadmill Workout Gains Scientific Backing
The 12-3-30 workout, which exploded in popularity on TikTok, has now received scientific validation. The method involves walking on a treadmill at a 12% incline at 3 mph for 30 minutes. A recent study compared this approach to self-paced treadmill running, with both exercises matched for total calorie expenditure.
Research found that running burned calories more quickly—approximately 13 calories per minute versus 10 calories per minute for the 12-3-30 method. However, the inclined walking approach utilized more fat as fuel, with about 41% of energy coming from fat stores compared to 33% with running.
“Walking at 12-3-30 is certainly more intense than walking on a flat surface, but is less intense than a run,” explained Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York. The approach offers a middle ground for those seeking fat-burning benefits without the high-impact nature of running.
Weighted Vests Make a Comeback
Weighted vests, a staple in military training for decades, have made a significant resurgence on social media this year. TikTok searches for #weightedvest have generated more than 30 million views as fitness enthusiasts rediscover this simple but effective training tool.
“They’ve been used for decades in athletic and military training, but social media has helped reintroduce them to mainstream fitness,” explained Dr. Mark Kovacs, an Atlanta-based sports scientist. The appeal lies in their simplicity: “You turn everyday walking into a slightly more demanding workout without changing the movement,” Kovacs added.
Research confirms that weighted vests can increase calorie burn and cardiovascular demand, though studies on long-term outcomes show mixed results. Experts recommend focusing on proper posture and gradually adding weight over time, while being mindful of any physical discomfort, which signals a need to reduce intensity.
Jiu-Jitsu Emerges as Family Fitness and Self-Defense Practice
Brazilian jiu-jitsu has gained renewed attention as both a comprehensive workout and practical life skill, partly due to high-profile practitioners including Ivanka Trump and supermodel Gisele Bündchen.
The Valente brothers, Miami-based trainers who work with the Trump family, describe jiu-jitsu as a holistic practice addressing physical, mental, and emotional wellness through their “7-5-3 code” philosophy.
“We have students starting as young as 3 years old and as old as 87 continuing their training,” Joaquim Valente told Fox News Digital. “It creates an opportunity for everyone to engage.”
Beyond its self-defense applications, jiu-jitsu is praised for building presence and emotional control. “Self-defense is a human necessity,” stated Pedro Valente, though he emphasizes that “the best self-defense is always avoidance.”
From a fitness perspective, Gui Valente highlighted the comprehensive physical demands of the practice: “You work every single muscle in your body, in different ways. You have to be able to develop great stamina… as well as flexibility and mobility.”
Simple Morning Jumping Ritual Goes Viral
One of the most accessible trends to emerge in 2025 has been a morning routine consisting of 50 jumps immediately after getting out of bed. Created by TikTok user Kathryn Smith, the trend appeals to those seeking manageable fitness habits.
“I am a lazy person by nature. I always have been. I’m never gonna do something that I don’t want to do,” Smith admits in her viral video. Yet she credits this simple jumping practice with providing a quick mental boost through increased oxygen flow and circulation.
Sports nutrition expert Maura MacDonald attributed the trend’s popularity to its simplicity: “It’s a lot easier to get out of bed and jump 50 times than to lace up your sneakers and head out for a run, or go to the gym and do deadlifts.”
Vibration Plates Promise “Effortless” Training
Vibration plates, which use whole-body vibration technology, have gained traction as a potential shortcut for fat loss and strength development. These platforms work by creating constant muscle contractions and relaxation, which proponents claim can improve strength, flexibility, circulation and bone density.
Nic Wilson, a fitness trainer at F45 Training in Hollywood, California, confirmed that vibration plates can increase neuromuscular demand by forcing muscles to “contract more frequently,” with potential benefits from even brief 10-15 minute sessions.
However, experts caution against seeing these devices as complete fitness solutions. “While they can enhance muscle activation, vibration plates alone are not a high-calorie-burning workout and won’t replace traditional cardio or strength training for weight loss or conditioning,” Wilson warned.
Some research suggests vibration plates may support weight loss when combined with calorie reduction, and could potentially help reduce back pain and high blood pressure. Nevertheless, fitness professionals emphasize they should complement rather than replace fundamental health practices like regular exercise and a balanced diet.
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14 Comments
The fitness landscape is certainly evolving, but it’s wise to be discerning about new fads. Focusing on approaches with scientific backing, like the 12-3-30 treadmill workout, seems like a prudent strategy.
Agreed. It’s important to cut through the hype and identify sustainable, evidence-based fitness methods that deliver real results.
The report highlights an interesting shift towards more diverse fitness trends, from social media to military-inspired techniques. I’m curious to see how these different approaches compare in terms of long-term effectiveness and accessibility for the average person.
That’s a great point. The accessibility and scalability of these fitness trends will be key factors in determining their broader adoption and impact.
The report highlights how Americans have embraced fitness more than ever, which is great to see. But you’re right, we should be cautious about unproven trends and focus on evidence-based methods that deliver real results.
Absolutely. While social media-driven workouts can be popular, it’s critical to evaluate their effectiveness before blindly following the hype.
It’s encouraging to see the growing emphasis on physical activity in the US, but you’re right that we need to be cautious about unproven trends. Evaluating the scientific evidence behind these fitness approaches is crucial.
Absolutely. While the hype around new fitness crazes can be enticing, it’s essential to look beyond the surface and prioritize methods that are backed by rigorous research.
The report highlights some fascinating developments in the fitness landscape, from TikTok challenges to military-inspired training. I’m particularly interested in learning more about the technological innovations mentioned and how they might shape the future of fitness.
That’s a great point. The role of technology in fitness is an increasingly important area to watch, as innovations could significantly impact how people approach and engage with physical activity.
I’m curious to learn more about the revived military training techniques mentioned. Do you think those could be a good alternative to the viral TikTok challenges? Might be worth looking into for a more structured, proven approach.
That’s a good point. Military training methods often emphasize functional fitness, so they could be a more effective option compared to some social media trends.
Interesting to see the fitness trends evolving with social media and technology. The 12-3-30 treadmill workout sounds like an effective way to get a good workout, but it’s good the experts caution that not all trends are equally effective.
Agreed, it’s important to be discerning about new fitness fads. Scientific validation is key to determining which trends are genuinely beneficial.