A report from 2025 highlights a significant increase in sports and fitness participation across the United States, with approximately 80% of Americans engaging in fitness activities over the past year. This marks an all-time high in fitness engagement, reflecting a growing trend toward health and well-being. As fitness enthusiasts explore various methods to enhance their routines, five standout trends have emerged, each backed by insights from fitness experts.
Exploring the 12-3-30 Workout
One of the most talked-about trends is the 12-3-30 workout, which involves walking at a 12% incline at 3 mph for 30 minutes. Initially popularized on TikTok, this method has gained scientific support through research comparing it to traditional treadmill running. The study indicated that while running burns calories faster—approximately 13 calories per minute versus 10 calories per minute for the walking method—the 12-3-30 approach utilizes a higher percentage of fat for fuel, with about 41% of energy coming from fat compared to 33% during running.
Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, notes that this method’s intensity lies between flat-surface walking and running. “Walking at 12-3-30 is certainly more intense than walking on a flat surface, but is less intense than a run,” she explained.
Weighted Vests Resurface
Another trend that has gained traction is the use of weighted vests, which have traditionally been employed in military training. This year, searches for #weightedvest on TikTok reached over 30 million views. According to Dr. Mark Kovacs, a sports scientist, these vests can turn regular walking into a more challenging workout without altering the basic movement.
Research indicates that weighted vests can enhance calorie burn and cardiovascular demand; however, long-term effectiveness remains unclear. Dr. Kovacs advises users to focus on maintaining proper posture and to gradually increase the added weight. “Always listen to your body. Discomfort is a sign to back off,” he cautioned.
Jiu-Jitsu Gains Popularity
The martial art of jiu-jitsu has also captured public interest, thanks in part to high-profile advocates like Ivanka Trump and Gisele Bündchen. The Valente brothers, who train Trump and her family in Miami, describe jiu-jitsu as a holistic practice that promotes physical, mental, and emotional wellness grounded in their “7-5-3 code.”
Pedro Valente emphasized the importance of self-defense as a foundational skill. “The best self-defense is always avoidance,” he stated. Gui Valente further noted that training in jiu-jitsu engages every muscle in the body, enhancing stamina, flexibility, and mobility.
Morning Jumping: A Simple Habit
Another trend that has emerged is the practice of morning jumping, which encourages individuals to jump 50 times upon waking. Kathryn Smith, the creator of this trend, admits to being naturally undisciplined but found that this simple act significantly boosts her mental state. “Jumping increases your heart rate, which in turn increases blood flow and oxygen to the brain,” she explained.
Sports nutrition expert Maura MacDonald attributes the trend’s popularity to its accessibility. “It’s much easier to jump out of bed and jump 50 times than to go for a run or hit the gym,” she said.
Vibration Plates: A High-Tech Approach
Lastly, vibration plates, which utilize whole-body vibration, are being marketed as a potential shortcut for fat loss and strength improvement. These machines encourage constant muscle contraction and relaxation, which may enhance strength, flexibility, and circulation. Nic Wilson, a trainer at F45 Training in Hollywood, California, acknowledges that while vibration plates can boost neuromuscular demand, they are not a substitute for traditional exercise.
Research suggests that when combined with a calorie-reduced diet, vibration plates may support weight loss and even help alleviate back pain and high blood pressure. However, Wilson warns that they should not replace the foundational elements of fitness, such as regular cardio or strength training.
As fitness participation continues to soar in 2025, these emerging trends illustrate the diverse approaches people are taking to enhance their physical activity. Whether through innovative workouts or the revival of traditional methods, individuals are finding ways to incorporate fitness into their daily lives.
