A recent report indicates that participation in sports and fitness activities among Americans surged to an all-time high in 2025, with an estimated 80% of the population engaging in various physical pursuits over the past year. This unprecedented growth reflects a significant shift in public interest towards fitness, as experts identify five notable trends shaping the landscape of exercise and wellness this year.
The Rise of the 12-3-30 Workout
The 12-3-30 workout, which involves walking on a treadmill at a 12% incline at a speed of 3 mph for 30 minutes, gained immense popularity, particularly through social media platforms like TikTok. A recent study highlighted that while running burns approximately 13 calories per minute, the 12-3-30 method is effective in utilizing fat as a primary fuel source, with about 41% of energy derived from fat compared to 33% during running.
Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, emphasized that the walking method, while less intense than running, still presents a challenging workout option. “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 Gain Popularity
Weighted vests have made a comeback this year, driven by their long-standing use in military training and their recent resurgence on social media. With over 30 million views for the hashtag #weightedvest, this trend has captured the attention of fitness enthusiasts.
Dr. Mark Kovacs, a sports scientist, noted the benefits of incorporating weighted vests into workouts, stating, “They’ve been used for decades in athletic and military training, but social media has helped reintroduce them to mainstream fitness.” He added that these vests can enhance calorie burn and cardiovascular demand, advising users to focus on posture and gradually increase weight.
The Jiu-Jitsu Phenomenon
Jiu-jitsu has gained traction as both a physical workout and a valuable life skill, particularly after high-profile endorsements from figures 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 fosters spiritual, mental, and physical wellness.
Joaquim Valente highlighted the inclusivity of jiu-jitsu, stating, “We have students starting as young as 3 years old and as old as 87 continuing their training.” The Valente brothers emphasize the importance of emotional control and presence within their training philosophy. “Self-defense is a human necessity,” remarked Pedro Valente, underscoring that “the best self-defense is always avoidance.”
Morning Jumping: A Simple Habit
Another emerging trend is the practice of morning jumping, where individuals aim to complete 50 jumps as soon as they get out of bed. Kathryn Smith, the trend’s creator, explained her motivations, sharing, “I am a lazy person by nature. I’m never gonna do something that I don’t want to do.” She credits this quick exercise with providing a mental boost, stating that it elevates heart rates and increases blood flow to the brain.
Sports nutrition expert Maura MacDonald noted that the simplicity of morning jumping appeals to many, as it requires minimal effort compared to more traditional workout routines.
Vibration Plates: A New Approach to Fitness
Vibration plates have emerged as a trending tool in the fitness industry, with claims of aiding fat loss and enhancing muscle strength. These platforms work by inducing constant muscle contractions and relaxations, potentially benefiting strength, flexibility, circulation, and bone mass.
Nic Wilson, a trainer at F45 Training in Hollywood, California, acknowledged the advantages of vibration training but cautioned that it should not replace traditional exercises. “While they can enhance muscle activation, vibration plates alone are not a high-calorie-burning workout,” he stated. Some research suggests that vibration plates may support weight loss when combined with a calorie-reduced diet and could also alleviate back pain and high blood pressure.
As 2025 unfolds, these fitness trends reflect a diverse range of approaches to health and wellness, appealing to a broad audience. While some methods gain traction through social media influence, experts stress the importance of individual needs and preferences in choosing the most effective workout routines.
