14 Workout Trends You’ll See Everywhere in 2019
From the latest fitness classes to old workouts having a comeback, here are all the fun ways to get fit this year.
Pop star dance workouts
Dancing is a perennial workout favorite but the type of dance fitness that’s in vogue changes frequently (Jazzercise, anyone?). The latest dance trend for 2019? Variety. 2019’s Just Dance is already out on the Nintendo Switch and the XBox, for people who prefer to get their groove on in the privacy of their own home. If you like heading out to a class, latin-infused Zumba is in nearly every city in America. If you’d like a cultural experience, try BollyX, a Bollywood-inspired workout. If you like being the first to try new things, check out Banana Skirt fitness dance classes. Or if you’re feeling particularly brave, go for Pole Fitness classes that use, oh yes, a stripper pole. The best part about dance is that it can be modified for all fitness and skill levels (no pro dancing skills required!) . Nervous about working out in front of strangers? Try these 26 simple ways to get fit without hitting the gym.
The 15-minute workout
What’s your biggest obstacle to working out? If you’re like most people, it’s time. We’ve only got so many hours in the day and the thought of spending an hour or more working out is often enough to make a busy person drive right past the gym. That’s why you’re going to start seeing a lot more mini classes—15 minutes or less—at gyms and online, says Kim Schaper, a certified personal trainer and workout designer. But can you really get a good workout in such a short amount of time? Using the HIIT (high-intensity interval training) protocol you can, she says. Getting your heart rate way up for short periods of time is tough but it has major metabolic benefits—plus, you can do anything for 15 minutes, right? Hint: HIIT is one of the 50 things your doctor wishes you knew about losing weight.
Mindfulness plus marathons
Two of the biggest current trends in fitness—meditation and marathon training—combine in this new multitasking workout. “There’s running simply for building fitness and there’s running for stress reduction. Our program uses mindfulness techniques to help people get both types of benefits,” says Elinor Fish, running expert and founder of Run Wild Retreats + Wellness. “While exercise is a great way to reduce stress, the wrong approach to exercise can exacerbate the physical symptoms of stress including joint aches, persistent fatigue, disrupted sleep cycles, and increased mental stress of feeling that you ‘should be’ exercising more, doing more, trying harder.” So forget pounding the pavement (and your joints) in an attempt to break your personal best; the new running method is about focusing on your posture, breathing, and surroundings so that you’ll feel sweaty but also relaxed at the end of your workout. And you don’t have to be training for a marathon to do this workout, the techniques can be used to run or walk any distance you like, she adds.
Call it the anti-Crossfit movement—in 2019, the emphasis will still be on weightlifting, a crucial part of any well-rounded fitness program, but instead of seeing how many reps you can bang out in a certain time frame, you go as s-l-o-w as possible, making each movement deliberate, says David Ezell, PhD, a fitness psychotherapist, clinical director at Darien Wellness, and host of the podcast The Weighting. This not only ensures that you’re getting the most out of every heavy rep but it cuts down on injuries and burnout, he says—two criticisms CrossFit has had to contend with. “Past fitness trends have been all about competition and ‘winning’; this new trend is the opposite—it’s about focusing on yourself and what’s best for your own body,” he explains.
Kickbiking, also known as adult scootering, takes the scooter you enjoyed as a kid and turns it into a fun workout tool. Unlike some fitness programs, this is as simple as it gets: If you know how to use a scooter, then you know how to do this workout, says Jordan Crowder, a fitness expert with Kickbikes America. “Kickbiking provides a super low impact cardio exercise that is a perfect alternative to running or cycling. It works your entire lower body, especially your calves and butt, and engages your core,” he explains. “It is a very effective cross-training workout for marathon and triathlon training and is very effective in rehabbing from injuries and post surgery.” But perhaps the best part is the kickbikes are set up so you can use them with your dog, helping them get exercise right along with you!
Group personal training
Personal trainers offer a custom workout experience, but they can be very pricey. Group fitness classes give you a good workout for a fair price but aren’t adapted to your personal needs. Enter F45 Training: A group personal training workout class that combines the flexibility of personal training with the fun and affordability of group fitness. Specially certified personal trainers teach an athletic 45-minute workout that blends high-intensity interval training (HIIT), circuit training, and functional training, says Liz Harvey, personal trainer, nutritionist and a regional director of training for F45. Because of its intensity, it’s best for people looking to amp up their current fitness level or who love a challenge, rather than exercise newbies. Need some fitness inspiration? Check out these 11 people who got in the best shape of their lives after 50.
Spin fusion classes
Fusion classes are all the rage and in 2019, look for more classes that incorporate spinning (indoor stationary cycling) with other types of training. One hot example? SpinSculpt, a class that uses spin bikes and weight lifting to give you a low-impact, full-body workout in just one hour, says Cat Kom, a certified personal trainer, gym owner, and founder of Studio SWEAT onDemand. Do it in the gym or at home, online. “There’s really no need to isolate strength and cardio into different workouts,” she says. “We’re all too busy for that and there are tons of dynamic workouts that include both. The calorie burn in these workouts is ridiculous and you’ll love how toned you look too.”
Forget about the old days of putting your fingers on your neck and trying to count how many beats you feel in one minute: Today’s fitness tech has evolved to where it can constantly monitor your heart rate, heart variability, calorie burn, oxygen use, and other factors. But the point in knowing all those numbers is to put them to good use, says Joanna Stahl, fitness expert and founder of Go2Practice. Her trend pick for 2019 is workouts based on feedback from your smartwatch. “Heart rate training can provide instant feedback such as when you are warmed up, ready for the next round of sprints; you can also know if you are lacking sleep, need to drink more water, or have taken too much caffeine,” she explains. “Having this type of personal data will make your workouts more targeted and efficient.” Check out the 9 surprising things your fitness tracker knows about you.
Custom home gyms
Having a few pieces of exercise equipment stashed in your basement is old news. In 2019 people are going to be tricking out their homes with workout studios filled with state-of-the-art equipment, says iFit trainer and fitness expert Becca Capell. Sound like something only rich people could do? “Nearly two-thirds of people who sign up for a gym membership never or rarely ever use it. Instead of wasting that money, use it to buy equipment you’ll really use at home,” she says. “It’s not just cost-effective but also super convenient and allows you to customize your gym to have only the things you love.” Combine this with the explosion of online workouts and you’ll have a custom gym experience for an affordable price.
Isometric strength training
If you’re old enough, you may remember “isometrics” was once a fitness buzzword used by PE teachers everywhere. Well there’s nothing old-fashioned about this workout and 2019 is going to see a big resurgence of the low-impact, static-hold strength training moves, says Brian Sterling-Vete PhD, fitness coach and author of 12 strength training books. “Isometric exercise is one of the most thoroughly researched and scientifically proven forms of exercise, but since it’s so simple, people often downplay it,” he explains. These exercises are perfect for people short on time, he adds. “Since a single isometric exercise takes between only seven and 10 seconds to perform, performing one exercise for each body part takes just 30 minutes and produces tremendous results,” he explains. You can learn more from his book The 70 Second Difference, or you can get more information from The World Isometric Association.
Single workout gyms
You may have seen an OrangeTheory gym pop up in your neighborhood—the bright orange signs are showing up in over 1,000 locations all over the nation. Unlike a normal gym with studios and weight equipment and treadmills, OrangeTheory offers just one workout—but what a workout it is. It was designed based on the latest scientific research and coaches track all your metrics using cutting-edge technology to make sure you’re getting the best bang for your workout buck. But perhaps the best part is how they “gamify” the workout, turning it into a fun, competitive group experience. The workout is good for people of all ages and fitness levels as your coach can help you personalize it to your needs.
The all-day workout
Nope, we’re not telling you to cancel your life and spend all day sweating it out in the gym. In fact, the all-day workout is exactly the opposite of that, says Tom Holland, MS, exercise physiologist, author and Nautilus Fitness Advisor. Instead of one workout that starts and stops, he says the big trend will be incorporating workout moves into our everyday lives: “2019 will be all about shorter workouts throughout their day. For example, a few minutes of core exercises in the morning, a walk at lunch, and a 10-minute bodyweight workout at home in the evening,” he explains. “The days of taking 90 minutes out of your day to get to the gym for a 60-minute session are behind us. In the time it takes you to drive to the gym you can be finished with your micro-workout at home.”
Hiking in national parks
Fitness doesn’t have to be done indoors, in fact, it’s even better for you if it’s not. At least that’s the theory behind FitPacking, a workout that teaches people how to hit the trails in their area. Not only do you get a full-body workout but you also get all the benefits that come from being outdoors in nature, says Steve Silberberg, a fitness expert, backpacking coach, and founder of FitPacking. “People have a deep need to connect with nature,” he says. “And while hiking is great for anyone, it’s especially great for people in their middle ages because they typically have the time and means to do so.” You can sign up for a FitPacking adventure or simply check local facebook groups or community websites near you to find a hiking club you can join for free. Need more motivation? Check out the 15 benefits you get from walking for just 15 minutes.
Ever watch Dancing With the Stars and think to yourself “I could do that”? Here’s your chance: Louis Van Amstel, one of the longtime pros on the show, has designed an online cardio-strength workout based on ballroom that you can do anywhere, anytime. (And no, you don’t need a partner!) Amstel calls LaBlast Fitness a “workout in disguise” because it’s so fun you’ll forget you’re exercising. “This is quickly becoming a favorite workout all over the country because it’s so easy to access and you get to learn actual ballroom dance steps you can use when you go out,” says Leon Turetsky, a certified personal trainer and professional dancer with Passion4dancing.com. If you prefer an in-person experience, check their site to find a class near you. Next, check out the 15 best workouts for people who hate exercise.