5 fitness trends that went viral in 2025 - experts weigh hype vs results

Valente Brothers, Ivanka Trump's trainers, share benefits of jiu-jitsu practice Celebrity self-defense instructors Joaquim, Pedro and Gui Valente - whose clients have included Ivanka Trump and Gisele Bündchen - detail how the martial art benefits the body and mind. An estimated 80% of Americans reported participating in sports and fitness activities in the past year, representing an all-time high, according to a 2025 report. From TikTok routines to old-school military tactics and high-tech machines, this year's fitness trends promised big results with surprisingly simple moves - but experts say not all gains are created equal. Below is a roundup of five standout trends from 2025, complete with fitness trainers' takes on each approach. NAVY VET REVEALS THE DAILY MOVEMENT AND NUTRITION HABITS THAT KEEP HIM FIT AFTER 35 No. 1: 12-3-30 treadmill trend The 12-3-30 workout - which entails walking at a 12% incline at 3 mph for 30 minutes - exploded on TikTok and is now supported by research. A new study compared it to "self-paced" treadmill running, matching total calories burned between the two. The 12-3-30 workout entails walking at a 12% incline at 3 mph for 30 minutes. (iStock) Running burned energy faster - roughly 13 calories per minute versus 10 calories per minute for 12-3-30, the study found. The walking method used more fat as fuel, however, with about 41% of energy coming from fat compared to 33% with running. Maelee Wells Sutton, a certified personal trainer at Crunch Fitness in New York, previously told Fox News Digital it's "no surprise" that higher-intensity running burns calories faster. "Walking at 12-3-30 is certainly more intense than walking on a flat surface, but is less intense than a run," she noted. No. 2: Weighted vests Weighted vests , long used in military training, resurfaced as a social media craze this year, with TikTok searches for #weightedvest drawing more than 30 million views. "They’ve been used for decades in athletic and military training, but social media has helped reintroduce them to mainstream fitness," sports scientist Dr. Mark Kovacs previously told Fox News Digital. THE BEST WEIGHTED VESTS TO POWER UP ANY WORKOUT "You turn everyday walking into a slightly more demanding workout without changing the movement," the Atlanta-based doctor added. Weighted vests, long used in military training, resurfaced as a social media craze this year. (iStock) Research shows weighted vests can increase calorie burn and cardiovascular demand , but long-term outcomes are mixed. "Focus on posture and slowly add weight over time," Kovacs advised. "Always listen to your body. Discomfort is a sign to back off." No. 3: Jiu-jitsu for family fitness, self-defense Sparked by high-profile users like Ivanka Trump and Gisele Bündchen, jiu-jitsu is getting new attention as both a workout 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 grounded in their "7-5-3 code" philosophy, aimed at "spiritual, mental and physical wellness ." Sparked by high-profile users like Ivanka...

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