A recent report indicates that participation in sports and fitness activities among Americans reached an all-time high in 2025, with an estimated 80% of the population engaging in various physical activities over the past year. This surge in fitness enthusiasm has brought several workout methods into the spotlight. This article explores five of the year’s most popular fitness trends, including the 12-3-30 workout, weighted vests, jiu-jitsu, morning jumping, and vibration plates, providing expert insights into their effectiveness and potential benefits.
Exploring the 12-3-30 Workout
The 12-3-30 workout gained immense popularity on social media platforms, particularly TikTok. This method involves walking on a treadmill set to a 12% incline at a speed of 3 mph for 30 minutes. A study has shown that this workout can burn a significant number of calories, comparable to traditional running. While running burns approximately 13 calories per minute, the 12-3-30 approach burns around 10 calories per minute. Notably, the walking method utilizes fat more effectively as fuel, with about 41% of energy sourced from fat compared to 33% during running.
According to Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, the intensity of the 12-3-30 workout is higher than walking on a flat surface but still lower than running. She emphasizes that while higher-intensity activities burn calories faster, the fat-burning aspect of this method can be beneficial for many individuals.
Weighted Vests Resurge in Popularity
Weighted vests, traditionally used in military training, have made a comeback in mainstream fitness, particularly through social media. TikTok searches for #weightedvest have garnered over 30 million views. Dr. Mark Kovacs, a sports scientist, notes that these vests effectively enhance the demand on the cardiovascular system and calorie burn during workouts. He advises users to focus on maintaining proper posture and to gradually increase the weight used to avoid injury.
Research indicates that while weighted vests can increase workout intensity, their long-term effects on fitness are still being studied. Dr. Kovacs recommends listening to one’s body and adjusting weights accordingly to prevent discomfort.
Jiu-Jitsu: A Full-Body Workout and Life Skill
Jiu-jitsu has gained renewed attention thanks to high-profile advocates like Ivanka Trump and Gisele Bündchen. The Valente brothers from Miami, who train the Trump family, describe jiu-jitsu as a comprehensive practice that fosters physical, mental, and emotional wellness. As Joaquim Valente explains, jiu-jitsu can be practiced by individuals of all ages, promoting an inclusive environment for learning and self-defense.
Trainers emphasize that jiu-jitsu is not just about combat; it promotes emotional control and presence. Gui Valente highlights that the practice engages every muscle group, building stamina, flexibility, and mobility, making it an effective full-body workout.
Morning Jumping: A Simple Start to the Day
Another trending fitness method in 2025 involves simply jumping out of bed and performing 50 jumps each morning. Kathryn Smith, the creator of this trend, shares her journey of developing this habit, noting its accessibility compared to more traditional workouts. She believes that this simple action helps to boost blood flow and oxygen to the brain, providing a quick mental lift at the start of the day.
Fitness nutrition expert Maura MacDonald suggests that the appeal of morning jumping lies in its simplicity. She points out that it requires minimal effort compared to preparing for a run or a gym session, making it an attractive option for those seeking an easy way to incorporate movement into their mornings.
The Role of Vibration Plates in Fitness
Vibration plates have emerged as a trending device for those seeking shortcuts in fat loss and strength training. These platforms utilize whole-body vibration to stimulate muscle contractions and can enhance strength, flexibility, circulation, and bone mass. Nic Wilson, a fitness trainer at F45 Training in Hollywood, emphasizes that while vibration plates can activate muscles more frequently, they should not replace traditional forms of exercise for weight loss and conditioning.
Although some studies suggest that vibration plates may support weight loss when combined with a calorie-reduced diet, they are not a standalone solution for fitness. Wilson cautions that while short sessions on these plates can be beneficial, they do not provide the same caloric burn as more traditional workouts.
Overall, the fitness landscape in 2025 showcases a diverse array of methods catering to various preferences and lifestyles. Experts agree that while many of these trends offer unique benefits, they should be approached with an understanding of individual fitness needs and goals. As Americans continue to embrace active lifestyles, the exploration of innovative workout strategies will likely persist into the future.
