An estimated 80% of Americans reportedly participate. sports and fitness The 2025 report shows activity over the past year is at an all-time high.
From TikTok habits to old-school military tactics to high-tech machines, this year’s fitness trends promise big results with surprisingly simple moves, but experts say not all results are created equal.
Below is a summary of five notable trends for 2025, including a fitness trainer’s take on each approach.
Navy veteran reveals daily exercise and nutrition habits to stay healthy after age 35
of 12-3-30 Training It involves walking at 3 miles per hour on a 12% incline for 30 minutes, which exploded on TikTok and is now backed up by research. A new study compared it to “self-paced” treadmill running and found a match in total calories burned for both.
Studies have found that running burns energy faster, about 13 calories per minute, compared to about 10 calories per minute on 12-3-30. However, the walking method used more fat as fuel, with about 41% of its energy coming from fat, compared to 33% for the running method.
Mary Wells Sutton, a certified personal trainer at Crunch Fitness in New York, previously told FOX News Digital that this is “not surprising.” Higher intensity running Burn calories faster. “Walking on a 12-3-30 is certainly more strenuous than walking on a flat surface, but less intense than running,” she noted.
weighted vestlong used in military training, resurfaced as a social media trend this year, with TikTok searches for #weightedvest racking up more than 30 million views.
Sports scientist Dr. Mark Kovacs previously told Fox News Digital, “It’s been used for decades in sports and military training, but thanks to social media, it’s been reintroduced into the fitness mainstream.”
The perfect weight vest to power up any workout
“You can turn your daily walk into a slightly more intense workout without changing your movements,” the Atlanta-based doctor added.
Research shows that weighted vests increase calorie consumption, cardiovascular demandHowever, long-term results have been mixed.
“Focus on your posture and slowly increase weight over time,” Kovacs advised. “Always listen to your body. Discomfort is a sign to back off.”
In the wake of high-profile users like Ivanka Trump and Gisele Bundchen, Jiu-Jitsu is gaining new attention as both a training and a 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 the “7-5-3 Code” philosophy, which aims to be a “mental, mental, spiritual, mental, mental, spiritual, mental, spiritual, and emotional practice.” physical health. ”
“We have students who start as young as three years old. 87 years old Joaquin Valente previously told FOX News Digital. “It creates an opportunity for everyone to participate.”
Valerie Bertinelli jumps 50 times, Rod Stewart pushes bricks in the pool: Celebrity fitness hacks
More than a self-defense technique, trainers frame Jiu-Jitsu as a way to build presence and emotional control.
“Self-defense is a human necessity,” Pedro Valente said, stressing that “the best self-defense is always evasion. If you get into a physical fight, you are already one step behind.”
Test yourself with our latest lifestyle quiz
In terms of fitness, Gui Valente emphasized that Jiu-Jitsu requires the whole body, saying, “Every muscle of the body is trained in different ways. You have to have good stamina and be able to develop flexibility and mobility.”
Another popular fitness trend in 2025 was getting out of bed in the morning and jumping 50 times.
Kathryn Smith, who started the trend, admitted that she’s not a naturally disciplined person. “I’m a lazy person by nature. I always have been. I never do anything I don’t want to do,” she says in the TikTok clip.
“The journey to get to where I am now has been in very, very, very small steps. So the first thing I do is jump in the morning…When I get out of bed and put my feet on the ground, I jump 50 times.”
She credits this habit with giving it quick results. spiritual uplift. “How do you get oxygen to the brain? Increase blood flow. How do you increase blood flow? Increase your heart rate. Jump.”
For more health stories, click here
Sports nutrition expert Maura MacDonald said the trend was here to stay because of its ease of access. “It’s a lot easier to get out of bed and do 50 jumps than it is to lace up your sneakers and go for a run or go to the gym and do some deadlifts,” she previously told FOX News Digital.
diaphragm Platforms that utilize whole-body vibration are trending as a potential shortcut to fat loss and strength gains.
Click here to sign up for our health newsletter
According to the fitness tutorial, the machines can help improve “strength, flexibility, circulation, and bone mass” by continuously “contracting and relaxing” muscles. Experts also warn that the plate is “not a substitute for health basics such as regular exercise and diet.” healthy eating. ”
Nick Wilson, a fitness trainer at F45 Training in Hollywood, Calif., previously noted that vibrating plates do increase neuromuscular demand, allowing muscles to “contract more often,” and that even 10- to 15-minute sessions can provide some benefit.
“Although they can increase muscle activation, vibrating plates alone are not a high calorie-burning workout and are not a replacement for traditional cardio or strength training. weight loss Or conditioning,” he warned.
Some studies suggest that vibrating plates can support weight loss when combined with calorie reduction and may also help reduce lower back and lower back pain. high blood pressure.
