10 must-know health and fitness trends shaping 2025

At the start of every new year, the amount of noise around the latest health and fitness can feel a bit overwhelming. From new diet crazes to new exercise fads you can barely pronounce, it can feel easier to simply stay in your comfort zone than try a new, potentially intimidating trend.

But beyond the hype, there might just be some golden nuggets that could not just enhance your weekly physical activity routine, but even help transform your health. Afterall, inactive Vitality members who take steps to be healthier can live up to five years longer.

With the help of our experts, we’ve tackled the 10 health and fitness trends getting talked about most as we kick off 2025, to help you decide which ones are worth giving a whirl or destined to end up gathering dust in the garage, along with those old workout DVDs.

Hybrid training

Heard of HYROX? Seemingly from nowhere, this new approach to training, in which hundreds of people descend on warehouses to race between strength stations, has surged in popularity.

Similar to how CrossFit did a decade or so ago. It’s already huge with gen Z and younger millennials trying to incorporate both cardio and strength into their lives in a fun, sweaty environment – but it’s not for the faint hearted.

“People are now understanding the beneficial impact of not just improving their cardiovascular health or strength, but combining the two,” says Jonny Kibble, Vitality’s Head of Physical Activity. “In the past we’ve gone down a route of concentrating on one specific sport and forgetting everything else, but the move towards more holistic health and fitness is a really great one.”

AI-enhanced training

If you’ve already got a fitness wearable or use training apps, you’ll have noticed that with every new system update comes more and more robots. The rapid developments in artificial intelligence (AI) are incredibly useful for health and fitness, from analysing sleep in granular detail to assessing heart rate variability and even drawing up whole new, and sometimes personalised, training plans. But it’s important to take them with a pinch of salt. Kibble says, since AI will not know you as well as a real human, like a personal trainer, or, in fact, yourself.

“These devices that programme things for people can be brilliant because it means better access to better training for the everyday individual, at a lower cost,” he says. “But we’ve got to be careful too, since there are lots of things that can’t necessarily be tracked that are important to take into account as well.”

Strength training for women

The benefits of strength training, particularly in midlife, are no secret, but more and more women are finally giving it a go; keen to strengthen their bodies and their minds. The rise of influencers in this space has been a huge boost, showing that lifting weights isn’t just for lithe young gym bunnies.

However, new findings from Vitality show that 70% of women are struggling to reach the recommended minimum amount of exercise2. So, why not beat the stats in 2025 and start incorporating some strength work – even if it’s 20 squats in the kitchen while the kettle boils.

Kibble says: “Back in the day it was very much portrayed in the media that women should be skinny, but now the whole strong movement has come about which is great. Women obviously go through different life stages and see loss of muscle mass later in life, so it’s important to strength train.”

Social running

The rise of run clubs and social running groups has been a fantastic vehicle for people of all ages and abilities to get active. In 2024, parkruns across the nation attracted record numbers with plenty of people making new friends while pounding the pavements.

Social running can also be a great chance to discover new places and learn about local history, with some groups even visiting disused tube stations or going on street art tours, as well as meeting like-minded people who are there to connect and have fun, rather than smash PBs.

There’s even a Taylor Swift themed run happening in London’s Battersea Park in February, for any Swifties who want to shake it off in a fun, safe, social environment.

Plus, as a Vitality member, you can earn Vitality points every time you walk, jog, run or volunteer. Find out more here.

Hormone tracking

It was formerly a bit of a mystery for many women that one day they would crush it at the gym and a few days later struggle with fatigue. Thanks to tracking apps, however, and more research into women’s health, we now know that, while sleep, diet and lifestyle factors all have an impact, the effect of hormones are huge.

Whether women are battling premenstrual syndrome (PMS), menopause symptoms or fluctuations from pregnancy, workouts can now be planned around cycles: there are even apps on the market with a sole focus on this, like Vitality Ambassador Dame Jessica Ennis-Hill's Jennis app.

Sober curiosity

It used to be assumed that most adults were drinkers, with teetotalers very much a minority. Thankfully, not so in 2025. Many people of all ages are cutting down on alcohol or quitting it altogether, noticing the boost to their health, sleep – and finances. It helps that these days there are plenty of tasty low-alcohol and alcohol-free alternatives, so you won’t be stuck in the corner nursing a lukewarm orange juice.

If you’re looking to be more moderate rather than quit booze entirely, you might want to try the technique known as ‘zebra striping’ where you alternate between alcoholic drinks and soft drinks. It’s particularly handy if you’re at a long event, like a wedding or corporate conference, where it’s all too easy to peak too early.

If you’re giving Dry January a go, read our seven handy tips to staying on the wagon: How to stick to dry January | Magazine | Vitality

Exercising for mental health

We all know that exercise is great for our mental health, but it’s now becoming an industry in its own right. Independent fitness spaces are popping up across the UK and are all about working out because it feels good. Plus, presenter and actress Jameela Jamil has just started a ‘Move For Your Mind’ movement, including group classes.

Weighted vests

No, that dog walker you’ve spotted at the park probably isn’t rocking a bulletproof vest: instead, many people are buying weighted vests to enhance their fitness. The idea is to create more resistance, whether you’re actively working out or just going about your daily activities.

But is it the ultimate fitness fad, or does it have real benefits? “It’s essentially just making anything you do harder by adding weight,” Kibble explains. “And this has its positives and negatives. You can get plenty of benefits from strength training without buying a vest but sometimes having something fun and new to play with can increase enjoyment.”

Reformer Pilates

Reformer Pilates – yes, that’s the kind with the machines that look a bit like torture devices – has been around for years but has often felt inaccessible due to the cost and limited availability.

Now, though, Reformer studios are popping up on high streets all over the country, offering enticing deals, while many normal gyms are stocking up on equipment too as people seek out increased flexibility and balance, improved posture and more strength.

Vitality members with a qualifying plan can get a twelve-month subscription to Pilates fitness app LIVE BRAVE at no cost. Terms and conditions apply.

Sign up here today.

Mindful recovery and post-workout restoration

Recovery is no longer just a sidenote in fitness, it’s a core component of holistic health. Practices like restorative yoga, saunas and massage therapy are gaining momentum for their ability to rejuvenate both the body and mind.

As people recognise the importance of rest for preventing injury and burnout, prioritising these practices can enhance our performance. And in 2025, people are interested in trying – or increasing their use – of post-workout recovery practices, with 70% looking to use a sauna, whilst others include stretching, ice baths or cryotherapy.

This focus on mindful recovery highlights a shift towards sustainable fitness, where balance, relaxation and mental clarity are as important as physical strength and endurance.

Like any changes you make to your health routine, listening to your body and considering your personal response to these approaches can help guide what’s right for you and consult your GP for more support.