Social media opens the floodgates for sharing tips, tricks, and lifehacks across the internet. As a result, there is no shortage of people pushing workouts that go viral to shortcut your way to your fitness or weight goals.
It seems new workout trends emerge all the time, such as 12-3-30, the Hot Girl Walk, Viral Dance Challenges, and the 4-30-10 Method. These viral workouts often promise quick results, fun, and social support from fellow believers. But are they worth the hype? Let’s explore the pros and cons of jumping on the bandwagon of a viral workout.
The Pros of Viral Workouts
Viral workouts are not just a quick-rich scheme for companies and influencers. There are some real benefits behind these seemingly unorthodox methods of getting more exercise in your day.
They Can Boost Your Motivation
Trying out a popular workout can be exciting, especially if you’re bored or feeling burnout from your current routine. The novelty of a new trend can make exercising feel fresh and engaging. Some viral workouts have social challenges or leaderboards that encourage friendly competition and a sense of achievement. You can share your progress or participate, which helps foster a supportive environment and fuel your motivation to stay consistent.
The energy of a new trend can reignite your passion for fitness. For example, the “Hot Girl Walk” encourages daily walks and positive affirmations. It has inspired many people to stay active, demonstrating the motivational power of a simple yet viral concept.
A Supportive Community
Viral workouts often have an established community. They typically form through hashtags, where everyone can share their progress and celebrate milestones. Live-streamed sessions can enhance the community’s connection by allowing individuals to engage in group sessions, which can help strengthen a sense of belonging and shared purpose toward the same goal.
Whether you share your progress on social media, a fitness app, or online forums, participating helps foster camaraderie and accountability. For example, the “Treadmill Strut” challenge created an online community where participants share their playlists, progress videos, and personal achievements.
Convenience
Many viral workouts are designed for accessibility, requiring little to no equipment and allowing you to exercise at home. As a result, exercise is more approachable for beginners and those with busy schedules.
For example, the “Pvolve” method, which combines low-impact functional movements with minimal equipment, has become popular because it’s easy to integrate into your day. The same applies to the “Treadmill Strut” challenge, which requires only a treadmill and a playlist. The low barrier to participation makes it easier for people to get moving.
Variety
Viral workouts and fads offer a fresh approach for people to exercise, such as combining dance, yoga, or traditional workouts in unique ways. As a result, the new variations can be fun and help you discover ways to stay active.
For example, the “Animal Flow” workout improves strength and flexibility and engages the mind by focusing on fluid, animal-inspired motions. These workouts are more engaging, help target different muscle groups, and prevent boredom. Variety can help you discover new types of exercise that you genuinely enjoy.
Quick Wins
If you’re looking for a quick win, a viral workout may help you with goals like breaking a sweat, doing a push-up challenge, or starting your fitness journey. It doesn’t take much time and effort, and you’ll feel like you’re making progress toward your bigger goals.
For example, the 7-Minute Workout trend became known for its efficiency and ease. This routine focuses on high-intensity circuit training and requires only your body weight, a chair, and a wall, making it a practical option for those with busy schedules.
The Cons of Viral Workouts
Viral workouts can help someone start their fitness journey and build consistently to form a habit. However, like anything else, viral workouts have some drawbacks, making it harder to achieve your fitness goals.
Lack of Personalization
What works for the masses may not work for you. Viral workouts are rarely tailored to your fitness levels, goals, or limitations, making them less effective or increasing the risk of injury. For example, high-intensity interval training (HIIT) often emphasizes maximum effort but may not consider a beginner’s need for gradual progressions, leading to potential overexertion.
Questionable Expertise
Not all trends are created by certified fitness professionals. Some may lack the scientific backing, proper technique, and guidance for safe and effective exercise. For example, certain TikTok trends feature advanced yoga poses that lack proper instructional detail, which can lead to poor execution and injury.
Short-Lived Appeal
As trends fade, so can your motivation. Viral workouts often provide novelty over sustainability, which can be problematic for long-term fitness goals. For example, the “Plank Challenge” became a popular short-term trend, but its singular focus often left participants unsure how to maintain their fitness journey afterward. Without variety, workouts become boring, and no amount of willpower can overcome that in the long term.
Overhyped Results
Viral workouts often come with dramatic before-and-after claims that are unrealistic for almost everyone. The odds of you being an exception to the rule are about as good as winning the lottery. This can lead to unhealthy expectations and frustration. For example, most 30-day challenges show exaggerated results that don’t account for factors like your metabolism, diet, or fitness level.
Potential for Injury
Some viral workouts lack build-up or warm-up movements before jumping into intense or complex movements. As a result, they increase the risk of strain or injury, especially for beginners. For example, the “1,000-Rep Challenge” gained attention for its intensity but lacked guidance on progression, increasing the risk of injury for those new to high-volume training. Injury is the fastest way to derail your efforts, and it’s critical to be careful when trying something new or unfamiliar.
Finding Your Balance
You may find viral workouts appealing due to their unique approach to fitness and readily available community of supporters. You should pursue fun and engaging activities to help you stay motivated and consistent, the cornerstone of any successful routine. On the other hand, you want to stay safe. If you wish to participate, there are ways to enjoy viral workouts while minimizing your risks of injury.
Do Your Research
Before trying a viral workout, look at its creator. Are they certified by reputable organizations such as the National Academy of Sports Medicine (NASM), the American Council on Exercise (ACE), or similar organizations?
Regardless of their credentials, you should read the reviews and testimonials from others who have tried the workout. For example, the “12-3-30 Treadmill Workout” gained credibility partly because users shared their positive results, and the creator, who isn’t a certified fitness trainer, explained the method’s simplicity and effectiveness.
Modify When Needed
Not everyone is capable of performing every move in a viral workout. Don’t be afraid to modify the movements to align with your current fitness level or any limitations you have. For example, if a workout includes jumping but high-impact moves strain your knees, you could substitute them for bodyweight squats or step-ups. Just because you don’t perform all the movements exactly doesn’t mean you won’t receive any benefits. It’s critical to prioritize safety while still challenging yourself.
Focus on Proper Form
Proper technique is essential for minimizing the risk of injury and maximizing the benefits. This is especially true when trying a new or complicated workout. If it involves exercises like deadlifts, push-ups, or burpees, take the time to watch tutorials, talk with a personal trainer, or practice them at a slower pace. For example, when participating in the “Treadmill Strut”, maintaining proper walking posture is important to prevent back or hip discomfort.
Integrate Into Your Routine, Don’t Replace It
Viral workouts can be a great way to mix things up and help prevent boredom and burnout. However, they shouldn’t replace your current routine. Instead, consider using them as another activity to add variety to your workouts. For example, incorporating a dance workout like “Dance Cardio Sculpt” can complement strength training or yoga by including cardio without derailing your core routine.
Listen to Your Body
Your body will let you know if you need a break. If you experience discomfort, pain, or fatigue that isn’t going away, take a day or two to recover and assess the situation. Is it too much, too quickly? Are you sore, or is something you’re doing causing pain? Viral challenges like the “100 Push-Ups a Day” trend may be too challenging for beginners, leading to muscle strain and injury if not approached gradually. No workout routine is worth injuring yourself. Always prioritize rest and recovery to increase your chances of long-term success.
The Takeaway
Viral workouts can be a fun and motivating way to shake up your workouts or kickstart your fitness goals. On the other hand, they’re usually short-lived, lack personalization, and may not be scientifically backed. However, approaching them cautiously allows you to enjoy the excitement while staying safe and focused on your goals. After all, fitness is a journey that will outlast any viral workout.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
