Fitness Trends What’s in and What’s Out 

As you plan your fitness routine for the year ahead, it’s important to stay on top of the latest trends. While some fads will come and go, other trends have real staying power because they are backed by exercise science and help people achieve their goals in a safe, effective way.

Fitness Trends

This article will explore what’s in and what’s out for fitness in the coming year so you can make the best choices for your workout regimen. From high-intensity interval training to wearable tech to functional fitness, we’ll highlight the trends worth your time and money, as well as those that are best left in the past. By focusing on evidence-based trends and avoiding fleeting fads, you can craft a program tailored to your needs and ensure you stay active and healthy for the long run. 

High-Intensity Interval Training (HIIT): The Hottest Fitness Trend 

High-intensity interval training (HIIT) has become the most popular workout method. HIIT involves short periods of intense exercise followed by recovery periods. This type of training can provide similar benefits to traditional cardio exercise in a shorter amount of time. During a HIIT workout, you push yourself to near maximum effort through exercises like sprints, burpees, jump rope, or rowing for 30 to 90 seconds. Then you recover at a moderate pace for 1 to 2 minutes. You repeat this interval pattern for 10 to 30 minutes, 3 times a week. The intense spurts raise your heart rate and burn more calories, even after the workout ends. HIIT also builds muscle and enhances your anaerobic threshold. Your body has to work hard to supply oxygen to your muscles during the intense intervals. Over time, your muscles adapt by becoming more efficient at using oxygen. This means you can work out at a higher intensity for longer. Additionally, HIIT causes an afterburn effect, which means your metabolism remains elevated for up to 48 hours after exercise. 

However, HIIT may lead to overtraining if not properly managed. It is best to start slowly and build up your intensity over weeks. You should also incorporate strength training and rest days into your routine. When done correctly, HIIT can be a safe, efficient, and effective training method for people of all fitness levels. HIIT continues to gain mainstream popularity due to its time-efficient and high-calorie-burning nature. 

Group Fitness Classes: More Fun and Accountability 

Group fitness classes offer many benefits over exercising alone. They provide accountability, motivation, and guidance to help you achieve your fitness goals.

➢ Increased Motivation and Accountability 

Exercising with others helps motivate you to push yourself. The energy of the group inspires you to work harder and the accountability to show up ensures you establish an exercise habit. Many find that working out with a team or class helps them achieve results faster than exercising solo. 

➢ Professional Guidance 

Qualified instructors lead group fitness classes and provide proper form and technique instruction. They can help modify moves for different fitness levels so people of all abilities can participate. The instructor also puts together a well-balanced workout that effectively combines cardio, strength training, flexibility, and more. 

➢ Variety and Fun 

Group fitness classes offer lots of variety so you never get bored. Most gyms and studios offer classes like yoga, Pilates, kickboxing, boot camp, Zumba, spinning, step aerobics, and Body Pump. Trying different classes helps you discover new activities you enjoy and provides an opportunity to push yourself in new ways. The upbeat music and group environment also make exercising fun rather than a chore. 

Overall, group fitness classes offer guidance, motivation, accountability, variety, and enjoyment. Whether you prefer high intensity or low impact, there’s a group class for every fitness level and interest. Give some a try - your mind and body will thank you. 

Wearable Tech and Fitness Apps: Tracking Progress Digitally 

To maximize your fitness routine, take advantage of the tech tools available to help track your progress. Wearable fitness trackers and mobile apps provide useful data to keep you on track towards your goals. 

Fitness trackers, like Fitbit, smartwatches, and fitness bands, monitor metrics such as: 

● Steps taken 

● Distance traveled 

● Calories burned 

● Heart rate 

● Sleep Quality 

Many trackers also have companion mobile apps to view data, set goals, and receive notifications. Syncing your tracker to the app provides an easy way to track trends over time and make data-driven changes to your routine. For example, if your average daily step count has plateaued, you may want to increase your daily walking or jogging time. Fitness apps, like

Strava, Nike+ Run Club, and MyFitnessPal allow you to log workouts, track stats, set goals, and join online communities. Many apps connect to fitness trackers and smart gym equipment to automatically log your data. The apps can also provide audio feedback during your workout to keep you motivated. Some offer guided workout programs and videos to follow along. 

Whether through a fitness tracker, mobile app, or both, monitoring your progress digitally provides accountability and motivation. Reviewing your data regularly and setting new fitness goals, even small ones, will keep you progressing toward improved health and wellness over the long run. By leveraging technology to support your fitness routine, you'll find yourself becoming more active, energized, and committed to success. 

Functional Strength Training: Building Full-Body Fitness 

Functional strength training focuses on exercises that translate to real-world movements. Rather than isolation exercises that only work one muscle group, functional training incorporates multiple muscle groups at once to build full-body fitness and balance. 

➔ Core Exercises 

The core muscles—abs, back, pelvis, and hips—provide stability for functional movements. Exercises like planks, bridges, and boat poses activate multiple core muscles. Hold planks or bridges for 30-90 seconds, 2-3 times. For added challenges, try raising one leg or arm at a time. 

➔ Squats 

Squats are a full-body exercise that strengthens your legs, core, and glutes. Stand with feet shoulder-width apart, bend your knees and lower into a squat, then straighten back up. Aim for 2-3 sets of 10-20 squats. For variation, try sumo squats with a wider stance or add dumbbells. 

➔ Lunges 

Stationary lunges or walking lunges are functional exercises that mimic the motion of walking up stairs. Step one leg forward and lower your body until both knees are bent at about 90 degrees, then push back to the starting position. Alternate legs for 10-20 reps on each side. Hold dumbbells for added difficulty. 

➔ Pushups 

Pushups work your chest, shoulder, and triceps muscles. Start in a high plank with hands under your shoulders and body in a straight line. Bend your elbows and lower your chest towards the floor, then push back up. For an easier modification, lower onto your knees. Aim for 2-3 sets of 5 to 10 pushups, building up as you get stronger.

➔ rows 

Bent-over rows work your back muscles. Stand with feet shoulder-width apart, hold a weight in each hand, and bend at the hips to bring your torso almost parallel to the floor. Let the weights hang down in front of you, then pull them up to the sides of your torso by drawing your shoulder blades back. Squeeze your shoulder blades at the top, then lower back down. Perform 2-3 sets of 10-15 reps. 

In summary, functional strength training utilizes exercises that mimic everyday movements to build full-body fitness. Focusing on core, leg, pushing, and pulling exercises will provide a well-rounded workout and translate to improved functionality outside the gym. 

Mind-Body Wellness: Meditation, Yoga, and Mindfulness 

Mind-body wellness practices like meditation, yoga, and mindfulness have become increasingly popular in recent years. These techniques focus on the connection between your mental and physical health. By reducing stress and anxiety, you can achieve an overall sense of well-being and balance in both body and mind. 

★ Meditation 

Meditation is the practice of focused attention and awareness. There are many ways to meditate, including guided meditation, mantra meditation, mindfulness meditation, and transcendental meditation. The core goal of any meditation practice is to achieve a state of inner calm and clarity. Studies show that meditating for even just a few minutes a day can decrease stress and anxiety, improve concentration and focus, and enhance self-awareness and emotional health. 

★ Yoga 

Yoga combines physical postures, breathing exercises, and meditation. The flowing movements and poses of yoga help increase flexibility and strength, while the deep breathing and meditation provide mental and emotional benefits. Yoga has been shown to reduce stress and anxiety, improve sleep, boost energy and mood, increase body awareness, and cultivate an overall sense of well-being. Yoga styles like hatha, vinyasa, and ashtanga are popular and accessible for beginners. 

★ Mindfulness 

Mindfulness is the practice of intentional awareness and acceptance of your thoughts, feelings, and bodily sensations. By focusing your attention on the present moment, mindfulness helps reduce distracting and stressful thoughts about the past or future. Mindfulness-based practices include mindful meditation, mindful breathing, body scans, and simple daily acts like mindful eating or walking. Studies show that mindfulness decreases symptoms of anxiety and

depression, lowers stress, improves concentration and focus, and leads to an enhanced sense of well-being and life satisfaction. The mind-body connection is powerful. Exploring meditation, yoga, and mindfulness can have profound effects on both your physical and mental health, leading to greater balance, clarity, and inner peace. 

Conclusion 

So there you have it. The latest on what is trending in fitness and what is on the way out. As with any industry, fitness experiences cycles where certain activities or gear become very popular for a time before fading away. The key is finding what works for you and sticking with it. Don't get caught up in the hype of the latest trend only to drop it a few months later. Develop a balanced exercise plan that you can sustain long-term. That may incorporate some trending elements, but at the core should be activities you genuinely enjoy and will continue doing year after year. Your health and fitness are lifelong pursuits, so make choices that support your well-being for the long run, not just for the fleeting excitement of what is popular today. The trends will come and go, but you will still be there putting in the work. Stay focused on your goals and keep putting one foot in front of the other. Consistency over intensity. Progress over perfection. Your health journey is a marathon, not a sprint. Keep your eyes on your own path and stay the course.