TikTok is a popular short-form video app that has exploded in popularity in recent years. As of 2023, TikTok now has over 1 billion monthly active users globally (https://www.demandsage.com/tiktok-user-statistics/). The app allows users to create and share 15 to 60 second videos on any topic.
With its huge userbase of Gen Z and young millennials, TikTok has become a hotbed for the latest trends and viral challenges. This includes a growing number of exercise and fitness trends that have taken off on the platform. From viral dance workouts to at-home exercise challenges, TikTok is shaping the world of fitness. Users are able to learn new exercises and workouts in just seconds from top fitness creators and athletes. The short video format makes it easy for new fitness trends to spread quickly and gain millions of views.
Dance Challenges
TikTok dance challenges have become immensely popular exercise trends. Some of the most popular dance challenges include the Renegade, Mfs, the Git Up, and the Savage challenge. These challenges involve learning a choreographed dance routine set to a short music clip, then filming yourself performing the routine and posting it on TikTok.
Dance challenges promote cardiovascular exercise or “cardio.” According to the American Heart Association, adults should get at least 150 minutes per week of moderate-intensity aerobic activity like dancing to help strengthen the heart and lungs (1). Performing the fast-paced, high energy dance routines in these challenges delivers an effective cardio workout that raises your heart rate and gets you breathing harder (2). Dancing uses large muscle groups continuously, increasing calorie burn and improving cardiovascular fitness. The short TikTok format also makes dance challenges more accessible as a workout option.
Sources:
(1) https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
(2) https://healthlibrary.optum.com/content/healthlibrary/home/hl/wellness/weight_management/improve_your_habits/0105-3C-reasons-to-dance.html
Home Workouts
One of the most popular trends on TikTok is users sharing quick and effective home workout routines and exercises that can be done without expensive gym equipment. There is a major emphasis on accessible strength training, HIIT (high intensity interval training), yoga, and pilates workouts.
Many fitness influencers are sharing short follow-along workout videos that demonstrate exercises using just bodyweight or basic equipment like resistance bands, sliders, or light weights. These types of workouts are approachable even for beginners. According to fitness influencer Hannah Oberg, “You don’t need a gym membership or any fancy equipment to get fit. You can do a super effective workout right at home with basic bodyweight movements!” (https://www.tiktok.com/@hannahobergfit)
Quick high intensity interval training (HIIT) routines have also grown in popularity, often set to fast-paced music. These time-efficient workouts mix short bursts of intense exercise with brief recovery periods. Yoga and pilates workouts shared on the app tend to be condensed versions focusing on key poses or movements. There is an emphasis on flexibility, balance, and controlled movements. According to yogi Briohny Smyth, “TikTok is great for learning quick pilates workouts that target and tone specific areas like your abs and glutes. All you need is 5-10 minutes a day to see results!” (https://www.tiktok.com/@briohnysmyth)
Overall, TikTok has made at-home workouts more engaging and approachable. Users are able to discover short, effective routines tailored to their goals and fitness levels. The viral format incentivizes consistency and makes fitness fun.
Athletes Demonstrating Exercises
One of the most popular types of fitness content on TikTok comes from professional athletes and fitness influencers demonstrating exercises and sharing workout tips. According to Top 21 TikTok Fitness Influencers to Get You in Shape This Year, influencers like Antonie Lokhorst provide valuable coaching and have millions of followers on the platform.
The credibility and expertise of these athletes and influencers helps make their workout content more engaging and motivational for viewers. Pro athletes who may not otherwise share much about their training are now giving an inside look on TikTok at their exercise regimens. Fitness influencers are also capitalizing on the platform’s short format to provide more accessible and digestible workout tips.
By watching athletes demonstrate proper form and technique for exercises on TikTok, everyday fitness enthusiasts can learn directly from the pros. The app allows a degree of interaction and accountability too, with followers able to try exercises and tag the athletes in their own videos. This facilitates an engaging community around fitness content created by influential professionals in the field.
Fun Fitness Challenges
One of the most popular types of exercise trends on TikTok are fun fitness challenges that go viral and rack up billions of views. For example, the #HandstandChallenge promoted by Jennifer Lopez has received over 1 billion views and counting. Challenges like the handstand challenge or viral push up challenges make exercise more engaging and fun for users.
These fitness challenges often involve performing exercises like pushups, planks, jumping jacks, or dance moves. The competitive and shared nature of these viral challenges provides motivation and accountability for users striving to complete the exercises. TikTok’s short video format is ideal for demonstrating these fitness challenges and users can easily film themselves participating.
Viral fitness challenges provide an accessible way for people to incorporate exercise and movement into their daily lives. The often simple exercises featured in these challenges are friendly for beginners. Attempting these challenges and watching others partake can make working out seem more entertaining than arduous. Fitness challenges help position exercise as a social and fun activity on TikTok.
Expert Advice
Physical therapists and trainers often share exercise tips and advice on TikTok to help people avoid common mistakes and injuries. Proper form and technique are critical for getting results and preventing harm, so experts demonstrate exercises and provide recommendations.
For example, physical therapist Dr. Derek Ochiai posted tips on avoiding back pain with squats and deadlifts, emphasizing bracing the core and keeping the back neutral (Source 1). Personal trainer Russ Barber showed how to prevent wrist pain during push-ups by aligning hands directly under the shoulders (Source 2). By sharing quick videos, experts give users actionable advice to exercise safely.
In addition to exercise demonstrations, experts also provide guidance on workout recovery. Athletic trainer Emma Casperson advised allowing 48 hours between intense sessions for the same muscle groups to avoid overtraining injuries (Source 3). With short clips, specialists of all kinds distill down complex topics into easily digestible tips.
Accessible Workouts
One of the key reasons exercise videos on TikTok have become so popular is that most require little to no equipment. The short video format lends itself well to bodyweight exercises, dance moves, and other simple workouts that can be done in tight spaces like a bedroom or dorm room. This accessibility opens up easy home fitness to everyone, not just those with expensive equipment or gym memberships.
During quarantine periods of the COVID-19 pandemic, many people turned to TikTok as a way to stay active when stuck at home. The app’s huge range of no-equipment exercise options helped users maintain their fitness routines. Even as lockdowns have eased, the convenience of quick home workouts has remained popular. TikTok serves up bite-sized wellness inspiration 24/7 for whenever the urge to move strikes.
With little required beyond a bit of floor space, TikTok provides an easy entry point into getting active. The workouts meet users where they are, regardless of fitness level or resources. While getting in shape typically requires substantial effort, these videos make it feel more achievable through fun, social engagement.
Short Format
Most workout and fitness content on TikTok is 60 seconds or less in length. This allows users to fit in exercise, learn a new move, or get expert advice during short breaks throughout their day. According to an analysis by Buffer, the majority of viral TikTok videos are actually between 21-34 seconds long.
“So over the years, TikTok video lengths have increased: from 7 seconds → 15 seconds → 3 minutes → 10 minutes. With this being said, the consensus is still that shorter is better.” (Buffer)
The short format caters perfectly to TikTok’s addictive, scrollable interface. Viewers can quickly consume fitness inspiration and tips without getting bored or overwhelmed. This snackable approach helps the platform retain user attention in a noisy digital world.
Motivation
Exercise challenges provide goals and accountability for TikTok users. Short, fun workout clips give people motivation to get up and get moving regularly. The quick videos make it easy to squeeze in physical activity throughout the day. Challenges provide built-in accountability too. When people commit to completing a TikTok challenge, they become more likely to stick with it. The social community aspect helps keep motivation high. Users support each other in challenge comments and cheer each other on. TikTok fitness challenges inspire people to get active and stay active.
Conclusion
TikTok is transforming how people find and engage with fitness routines. The short-form video platform makes it easy to discover new exercises, challenges, and workout ideas. TikTok has popularized dance challenges, at-home workouts, advice from athletes and experts, and motivational fitness content.
There are many benefits to these exercise trends on TikTok. The videos provide inspiration and demonstrate proper form. Seeing fitness influencers and everyday people provides motivation to get moving. The accessibility of short workouts makes it easier to fit exercise into a busy schedule. Overall, TikTok has made fitness more approachable, fun, and social.
However, it’s important to be smart about following TikTok trends. Consult professionals before attempting dangerous or highly strenuous challenges. Take care to avoid injuries and not push yourself too far too fast when trying new exercises. Remember that bodies and abilities differ, so modify as needed. Stay safe while taking advantage of this powerful new platform for discovering ways to get and stay active.
