It’s no secret that workout trends ebb and flow. One minute, it seems like every fitness influencer is touting the benefits of a new exercise routine, only to switch gears a few months later when another trend comes along.
The truth is, many fitness fads are unsustainable in the long-term. At first, they might promise a sense of novelty, excitement and quick results, but over time, the initial motivation tends to wear off, according to
Frontiers in Public Health.
That’s because there is no “silver bullet” for immediate, automatic physical activity gains. In order to successfully achieve our fitness goals, we have to return to the core fundamentals: consistent exercise habits that promote strength, endurance, balance, flexibility and health overall.
This might not be trendy, but it
is effective, which is why the following “retro” workouts are as good today as they were when they first came onto the scene. If you want to switch up your fitness routine with a program that’s both fun and beneficial, look no further than the time-tested options below.
Pilates
This full-body workout has been around since the 1920s, but
Pilates is still as relevant today as it was over a century ago. Pilates combines fluid, low-impact movements with deep, conscious breathing to help nurture a robust mind-body connection. As a result, this style of movement can:
- Increase cardiorespiratory fitness, muscular strength, joint flexibility, core balance, circulatory function, lung capacity, and pain management.
- Improve mood, quality of life, and other mental health outcomes—making it the perfect workout for your mind and body.
Unlike most other fitness fads, Pilates focuses on gentle and intentional movements that are simple to modify and can be done without heavy weights. This makes it accessible for all strength and mobility levels and can be done nearly anywhere.
Try Pilates: Try a 14-day free trial of
Lindywell, the on-demand Pilates platform that won Best Pilates App in the 2023 Women’s Health Fitness Awards.
Calisthenics
Calisthenics is a type of functional exercise that uses body weight resistance to build muscular strength and endurance. While its origins trace back to ancient Greece, calisthenics entered our mainstream fitness culture in the 1960s, and never left.
The American College of Sports Medicine’s annual survey ranks functional and body weight exercises among the top five fitness trends of 2023. Using a series of jumps, squats, push-ups, lunges, burpees, planks and other classic exercises, calisthenics can infuse dynamism and variation into any workout routine.
According to a recent study from the
International Journal of Environmental Research and Public Health, a 4-week calisthenics program can minimize sedentary behavior and increase neuromuscular function (strength, force, balance, motor control). Overall, calisthenics shows us that some of the most basic moves can yield optimal results.
Try calisthenics: Check out
The Movement Athlete, the number one calisthenics training program according to the Hybrid Athlete.
Barre
This fitness trend first came to the U.S. more than 50 years ago. Back then, it was called the Lotte Berk Method after a German dancer who fused together Pilates, ballet and muscle sculpting techniques.
In its current iteration, Barre has become a higher tempo, but is still a precision-based workout. The objective is to challenge a wide variety of muscle groups with small-pulse movements, isometric contractions and short intervals of rigorous calorie burn.
Since it combines anaerobic and aerobic training, Barre can also help to boost cardiovascular, respiratory and musculoskeletal wellness, reports the
Physical Rehabilitation and Recreational Health Technologies Journal. This could lower the risk of chronic disease, while promoting lean muscle, flexibility, balance and motor coordination, the research continues.
Try Barre: If you don’t have a Barre studio nearby, check out
Pure Barre’s on-demand app to try it from the comfort of your own home.
Aerobics
If you hear the term aerobics and instantly picture neon sweat bands, leg warmers and lycra tracksuits, you’re not wrong. The 1980s were quite a time for fashion
and fitness trends. But vintage dance aerobics isn’t as obsolete as you might think.
The fast-paced format of this workout can improve agility, mobility and other activity markers in a fun, energetic way. Dance elements (especially in the social setting of a fitness class) have also been found to
increase long-term exercise adherence.
Not to mention, the speed at which most dance aerobic routines move can boost heart rate, circulation and metabolic parameters, the research goes on to point out. In terms of mental health, a study in the
Journal of Applied Gerontology shows that Dance Aerobics can enhance cognitive function, mood state, attention span and quality of life.
Try dance: If you want to take your dance workout beyond a solo dance party in your living room, check out Mad Fit’s
Dance Party Workouts on YouTube.
Trampoline
This is another fitness trend that began in the ‘80s.
Trampoline workouts initially took off when
NASA scientists found that rebound jumping exercises can stimulate more oxygen uptake and heart rate acceleration than running. While that research is more than 40 years old, the fitness benefits of trampolining have stood the test of time.
A more recent study from the
American Council on Exercise indicates that women who do trampoline-based workouts burn an average of 9.4 calories per minute. This expenditure is about the same as running 6 miles per hour or biking 14 miles per hour.
The elasticity of a trampoline also makes it easier to boost cardiovascular endurance without stress on your knees, hips, ankles, or other sensitive lower body joints. In fact, this low-impact regimen can boost aerobic fitness, balance, bone density, muscular strength and pelvic floor function, the
International Journal of Preventive Medicine reports.
Try the trampoline: First things first, you need to buy a small trampoline. Once you have that, check out the
Boogie Bounce Fitness app for workouts.
These classic workout trends are still in
Unlike some fitness fads that shift with the latest social media algorithm, these exercises have managed to stay relevant for one specific reason: they work. Effective, sustainable fitness programs don’t require gimmicks or influencer campaigns because they’re rooted in the core foundational elements of total-body wellness. Instead of hopping on the next craze, rewind back to the basics instead.
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