A new study here at Protein Works reveals the biggest fitness trends – introducing a report on the most popular fitness and wellness terms from 2024 and their forecast increases to predict what will take over in 2025.
As the new year starts, these trends highlight the evolving ways people are approaching their health. As 2024 saw varying intentions – some focusing on lasting wellness, others on quick results, the new year is displaying signs of more sustainable approaches to fitness.
To gather this data, Protein Works analysed keyword trends on TikTok, uncovering the biggest health topics gaining traction in 2024. A forecasting tool was used to predict the trends set to dominate in 2025, with fitness expert Fraser Richardson here at Protein Works offering further insights:
Top 10 wellness & fitness trends in 2025 revealed based on forecasted increase
| Rank | Trends | 2025 Google Search Forecast | 2024 TikTok Search Demand Data |
| 1 | Vibration plates | 82% | 233% |
| 2 | Reformer pilates | 48% | 22% |
| 3 | Jeffing | 18% | 10150% |
| 4 | Cold plunge | 18% | 22% |
| 5 | Breathwork | 18% | 22% |
| 6 | Backwards walking | 17% | 0% |
| 7 | Padel | 15% | 50% |
| 8 | Ice baths | 11% | -18% |
| 9 | Yoga flow | 8% | -18% |
| 10 | Rucking | 7% | 22% |
Fraser Richardson explains, “Vibration plates are making waves, especially for those looking to enhance recovery and improve circulation. The science behind vibration therapy supports increased blood flow, muscle activation, and even bone density improvement.
For many, recovery often takes a backseat to high-intensity training. Vibration plates provide an easy and effective way to incorporate recovery into daily routines.
Start with short sessions, around 10 minutes, and incorporate light exercises or stretches while on the plate. It’s an excellent tool for rehabilitation and recovery, but it shouldn’t replace more dynamic forms of movement.”
“Reformer Pilates has seen a surge in popularity, and for good reason. It’s low-impact yet highly effective for building core strength, improving flexibility, and enhancing posture.
The rise of hybrid work and sedentary lifestyles has spotlighted the importance of posture and mobility. In 2025, people are seeking workouts that address the wear and tear of modern living. Reformer pilates provides a solution by strengthening stabilising muscles and promoting better movement patterns.
This trend is particularly beneficial for those recovering from injuries or looking to balance strength and flexibility. It’s a healthy and sustainable practice for people of all fitness levels.”
“Jeffing—a run-walk interval technique—has remained at the top for good reason. It’s highly adaptable and approachable for beginners while still being effective for seasoned runners. The ability to alternate between running and walking not only makes it less intimidating but also reduces the risk of injury.
Jeffing’s appeal lies in its versatility. In 2025, we’re seeing a shift towards fitness that’s less about competition and more about consistency. Jeffing fits perfectly into this ethos. It’s also gaining traction as more people focus on sustainable ways to stay active amid busy lifestyles.”
To partake, Richardson recommends starting with a basic 1:1 ratio (one minute of running followed by one minute of walking) and gradually increasing the running intervals.
“Jeffing is a perfect example of how fitness trends can be inclusive, promoting consistency over intensity. It’s undoubtedly a healthy trend to embrace.”
“Cold plunges are not just a viral trend; they offer real health benefits. From boosting circulation and reducing inflammation to enhancing mental resilience, cold water immersion has a lot to offer.
It’s as much about training your mind as your body. Regular exposure to cold water builds grit and helps you stay calm under stress.”
Richardson recommends starting with shorter plunges (30 seconds to a minute) in water around 50-60°F and gradually increasing the duration as your body adapts.
“While it’s not for everyone, those who practice it responsibly often report improved energy and recovery.”
“Breathwork is the epitome of accessible wellness. It’s a powerful tool for stress management, improving focus, and even enhancing physical performance.”
People are realising that fitness isn’t just about moving your body; it’s also about optimising your mind. Breathwork bridges that gap beautifully.
The beauty of breathwork is that it requires no equipment and can be practiced anywhere. It’s a trend that supports both mental and physical health.”
“Backwards walking may sound unconventional, but it’s excellent for balance, coordination, and joint health. It engages muscles differently than forward walking, making it a great addition to a well-rounded fitness routine.
Backwards walking is particularly beneficial for those recovering from knee or hip injuries. It strengthens stabilising muscles and improves proprioception, which is your sense of body position. It’s especially useful for athletes recovering from knee or hip issues.”
“Padel, a hybrid of tennis and squash, is the perfect blend of fun and fitness. It’s a social sport that keeps you moving without feeling like a workout.”
People are craving connection, especially after years of isolation during the pandemic. Padel provides a way to stay active while fostering relationships. It’s a double win for physical and mental health.”
It’s easy to pick up and doesn’t require the same level of technical skill as tennis. The camaraderie it fosters makes it great for mental health as well as physical fitness.”
“Ice baths are the ultimate recovery hack. They reduce inflammation, speed up muscle repair, and even improve mental resilience by teaching you to control your stress response.
The surge in popularity of ice baths can also be attributed to the growing focus on mental health and mindfulness. Exposing yourself to cold therapy trains your body to adapt and handle stress better, both physically and mentally. It’s a practice that grounds you in the present moment, much like meditation.
Social media has played a role in bringing this once niche practice to the mainstream. People love sharing their ice bath challenges, and it’s become a community-building activity for wellness enthusiasts.”
“Dynamic yoga flows are a great way to build strength, flexibility, and balance all at once. They offer a creative and personalised way to practice, which appeals to the modern fitness crowd.
The versatility of yoga flow makes it a standout trend. Whether you’re looking to relax or challenge yourself, you can tailor the flow to meet your needs. It’s a functional movement practice that benefits your body and mind in equal measure.
Yoga flow is also benefiting from a cultural shift toward mindfulness in movement. In today’s fast-paced world, yoga flow offers a chance to slow down while staying active. It integrates breath work, mobility, and strength training, making it an all-in-one solution for holistic health.”
“Rucking, or walking with a weighted backpack, is a no-frills way to level up your cardio. It combines strength and endurance training in a single activity, making it efficient and accessible.
Rucking doesn’t require fancy equipment or a gym membership. All you need is a sturdy backpack and some weights. It’s perfect for people who love the outdoors but want to add an extra challenge to their hikes or walks.”
Rucking is particularly appealing for those who enjoy outdoor fitness and want a low-impact yet challenging workout.”
Richardson concludes, “The fitness trends of 2025 reflect a broader shift towards inclusivity, sustainability, and holistic wellness. Whether it’s the simplicity of Jeffing or the novelty of cardio drumming, there’s something for everyone. The key is to find what resonates with you and aligns with your goals. Fitness should enhance your life, not complicate it.
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