22 Fitness Tips & Trends for 2022

Fitness trends and tips have changed drastically over the last couple of years due to COVID-19, gyms closing, lockdowns, and a shift to working out at home or in small boutique gyms, or with personal trainers instead.

As 2022 approaches, we expect many of these trends to carry over into the new year, so in this blog we’ve discussing the top 22 fitness tips and trends for the new year.

1. Set Realistic, Specific Goals

Having both realistic and specific goals is vital. On one hand if your goals are too vague – such as “work out more” aren’t helpful and will cause you to fall off track too easily. Conversely, making a goal to work out 6 days a week right away, will also be difficult to manage if you’re new to working out.

2. Create a Workout Playlist

One of the best ways to make working out more enjoyable and to get you moving more is by creating an amazing workout playlist. Choose slower songs for your warm-up and cool down, but for the bulk of your workout choose fun, high-energy songs that will get you going!

3. Upgrade Your Workout Gear

The new year is a great time to evaluate your workout gear. Maybe it’s time for new sneakers, workout clothing that’s more appropriate for cold or warm weather, or even time to upgrade some of your workout equipment such as gym flooring, free weights or cardio equipment.

4. Take the Stairs

Just a few minutes of walking a day can have a large positive impact on your health and overall wellness. And one of the easiest ways to get some walking in daily, is by taking the stairs!

5. Mini Workouts

A mini workout is perfect for people who want to stay in shape but don’t have the time for a 45-minute workout. Mini workouts, which combine cardio, strength, and mobility exercises. Similar to HIIT workouts, a mini workout can be spread out throughout the day for five or 10 minutes each.

6. Create a Timeline

In addition to writing down your goals, creating a timeline for specific goals can also prove to be very helpful. Whether your goal is to lose weight, gain muscle, or nail down a certain number of reps, making a goal for yourself to aim for will help you track your progress and ultimately meet your goals.

7. Stay Consistent

Many people hit the gym with a ton of enthusiasm in the beginning of the year, only to lose steam just a few weeks later. In order to stay consistent, you should start small and work your way up gradually to longer and harder workouts.

You should also choose workouts that interest you. Once you have built some momentum, exercising will become a habit and part of your normal routine!

8. Get Proper Sleep

Workouts can be exhausting for your body, especially if you are starting a new workout routine. To avoid fatigue or burnout, make sure you get at least 7 hours of sleep every night.

9. Strength training

Strength training is vital for a well-rounded exercise routine. Additionally, it reduces the risk of injury, strengthens your bones, helps you lose weight, and improves your overall heart health. The best part of strength training is that you don’t need a lot of fancy equipment, some free weights, dumbbells, or Olympic bars are all you need to get started.

10. Outdoor workouts

From running to surfing to hiking to HIIT workouts, outdoor workouts became popular in 2021 and will continue to be a trending form of working out in 2022!

11. Quality Over Quantity

Quality workouts will always benefit you more than doing more workouts. When it comes to quality over quantity we suggest trying compound exercises. A compound movement is part of a well-rounded strength training workout that does more in less time by incorporating single moves like performing lunges and squats, as well as bicep curls.

12. HIIT training

HITT, also known as high-intensity interval training, is here to stay in 2022. HITT workouts involve aerobic and resistance exercises done in short, intense, increments. In a HITT workout, each sequence can last a few seconds or minutes, and is repeated several times, with short breaks splitting up the workout.

13. Low Impact Fitness

Low impact workouts are great for people who want a head-to-toe workout that is easier on the joints. Low impact workouts are highly effective without putting excessive wear and tear on your body. Think walking, cycling, hiking, kayaking, yoga, and pilates.

14. Outdoor Personal Training

Outdoor personal training is set to be a popular form of working out this year. From mobile personal trainers to outdoor gyms to garage gyms, you can expect to see more opportunities to workout in a small group setting with a personal trainer.

15. Group Training

Group training is an exercise involving five or more participants. Group training activities often include dance-based classes, indoor cycling, kickboxing, or cardio classes, Group training helps to motivate the people in it, which is especially great if you have a competitive streak. It also introduces accountability and makes the exercise fun.

16. Calisthenics

Calisthenics is a form of strength training consisting of various bodyweight exercises to push the body to its true physical potential. Squats, lunges, press ups, and planks are all basic calisthenic exercises that are used to help you move onto bigger, better moves. The best part all of these workouts require is you, no fancy equipment at all!

17. Exercise As Medicine

You’re likely already aware of how exercise is great for you in a physical sense, but it’s also great for your mental health too! In 2022 we expect to see people continuing to use exercise as a form of “medicine” to help keep their bodies mentally and physically strong and healthy!

18. Functional Training

Functional training works on movement such as squatting, lifting, pulling, reaching etc. and can be done with or without the use of equipment, such as a functional trainer. It’s a great workout because it offers a variety of movement, and there’s a strong focus on making your body stronger.

19. Infrared Saunas

Infrared saunas are ideal for detoxification, relaxation, relaxing your muscles, and increasing circulation. Working up a sweat in a sauna is also a great way to burn calories and detoxify your body. An infrared sauna can be used on your rest days, or post workout, they are also great for those who are injured or unable to exercise.

20. Virtual Training

Virtual workouts can be found in gyms, online, on YouTube, on fitness apps, and accessed from anywhere. They are great for those who want to utilize their own personal equipment at home while also getting the benefit of a group workout.

21. Fix Your Posture

One of the biggest mistakes that people make when working out is not maintaining a correct posture. This in turn gives lesser results and more injuries. Good posture refers to maintaining the position of your spine in its natural curves, so it’s important to be mindful of your posture while working out.

22. Move Every Day—No Matter What

Unless you’re sick or injured, make it a priority to move daily in 2022. Even a simple 15-minute workout (or even a quick walk) is better than nothing at all.