A recent report indicates that participation in sports and fitness activities among Americans reached a record high in 2025, with approximately 80% of the population engaging in various physical activities over the past year. This surge in interest has brought several innovative workout methods to the forefront. The following explores five of the top fitness trends of 2025, highlighting insights from fitness experts on their effectiveness and overall benefits.
12-3-30 Workout Gains Popularity
The 12-3-30 workout, which involves walking on a treadmill at a 12% incline and a speed of 3 mph for 30 minutes, has become a sensation on social media platforms, particularly TikTok. A study recently compared this method to traditional “self-paced” running, showing that while running burns approximately 13 calories per minute, the 12-3-30 method burns about 10 calories per minute but utilizes a higher percentage of fat as fuel—around 41% compared to 33% for running.
Fitness trainer Maelee Wells Sutton from Crunch Fitness in New York commented on the trend, noting that while the 12-3-30 workout is more intense than flat-surface walking, it remains less rigorous than running. “Higher-intensity running burns calories faster, but walking at an incline can still be effective,” she stated.
Revival of Weighted Vests
Another trend gaining traction in 2025 is the use of weighted vests, which have long been a staple in military training. The hashtag #weightedvest has garnered over 30 million views on TikTok, as these vests are reintroduced to mainstream fitness culture.
Dr. Mark Kovacs, a sports scientist, explains that weighted vests enhance everyday walking by increasing its intensity without altering the fundamental movement. While research supports their ability to increase calorie burn and cardiovascular demand, Dr. Kovacs advises caution when using them. “Focus on posture, and gradually add weight,” he recommends, emphasizing that discomfort should not be ignored.
Jiu-Jitsu: A Multi-Disciplinary Workout
Jiu-jitsu has experienced a resurgence, particularly among high-profile figures like Ivanka Trump and Gisele Bündchen, who train with the Valente brothers in Miami. This martial art not only serves as a form of self-defense but also promotes overall wellness through its physical, mental, and emotional demands.
Joaquim Valente shared insights on the philosophy behind their training, known as the “7-5-3 code,” which encompasses spiritual, mental, and physical health. “We have students ranging from 3 to 87 years old, demonstrating its accessibility,” he noted. His brother, Pedro Valente, emphasized that jiu-jitsu cultivates emotional control and stamina, working every muscle group in diverse ways.
Morning Jumping: A Simple Start to the Day
An unconventional yet effective fitness trend this year is the practice of morning jumping. Created by TikTok user Kathryn Smith, the routine involves jumping 50 times immediately after getting out of bed. Smith, who identifies as naturally unmotivated, found that this simple action provides a quick mental boost and increases blood flow.
Sports nutrition expert Maura MacDonald noted that this trend is appealing due to its simplicity. “It’s much easier to jump out of bed and jump than to lace up your sneakers for a run,” she explained. This accessible form of exercise has resonated with many looking for an easy way to start their day.
The Rise of Vibration Plates
Vibration plates have emerged as another trending fitness tool in 2025, marketed as a shortcut for fat loss and strength improvement. These machines utilize whole-body vibrations to engage muscles, potentially enhancing flexibility, circulation, and bone density.
Fitness trainer Nic Wilson from F45 Training in Hollywood highlighted the benefits of vibration plates, stating that they can increase neuromuscular demand. “While they can enhance muscle activation, they should not replace traditional cardio or strength training,” he cautioned. Research suggests that when combined with a calorie-reduced diet, vibration plates may indeed aid in weight loss and help alleviate back pain and high blood pressure.
The landscape of fitness in 2025 reflects a blend of traditional methods and modern innovations, offering a variety of options for enthusiasts. As these trends evolve, fitness experts continue to guide individuals toward effective and sustainable workout practices.
