5 viral fitness trends to kickstart your 2025 goals: A first responder’s guide

Staying fit isn’t just a resolution for first responders — it’s a necessity.

Whether you’re on the front lines of law enforcement, firefighting or EMS, your physical and mental strength are key to performing at your best. To help you level up in 2025, we’ve rounded up five viral TikTok fitness trends that are not only effective but also fun to try.

These trends are designed to build strength, resilience and endurance — everything you need to stay ready for the job and life off duty. Which one will you try first?

1. 75 Hard Challenge

What it is: A 75-day mental toughness program that includes these daily tasks: two 45-minute workouts (one outdoors), following a diet, reading 10 pages of non-fiction, drinking a gallon of water and taking daily progress photos.

Why it works for first responders: The structure provides a clear path for discipline and resilience. Integrating the challenge into the demanding schedules of first responders requires strategic planning and adaptability. Our very own Greg Friese recently wrote about his halfway point of completing the 75 Hard challenge, breaking down the top five things he has learned so far while participating in the viral challenge.

Insights from a Reddit discussion on this topic offer valuable strategies:

• Flexible daily windows: One law enforcement officer working 16-hour shifts shared, “I gave myself from midnight to midnight to complete the tasks.” This approach allows for task completion across a full 24-hour period, accommodating long or irregular shifts.
• Strategic workout scheduling: For 12-hour day shifts (8:00 a.m. to 8:00 p.m.), a healthcare worker planned to “get on my bicycle (regardless of weather) and take a longer way back on the way home to complete [the] outdoor 45 min workout.” This method integrates exercise into the commute, efficiently utilizing limited free time.
• Utilizing breaks for reading: The same healthcare professional aimed to “request uninterrupted break[s] to get reading completed,” acknowledging that formal breaks might not always be available. Maximizing any available downtime for reading helps in fulfilling this daily requirement.
• Hydration tracking across shifts: Regarding water intake during night shifts, a healthcare worker questioned whether to “count water intake after midnight as part of my day or include intake for the next day.” This highlights the importance of establishing a consistent system for tracking hydration, especially when shifts span across different calendar days.

2. 28-Day Wall Pilates Challenge

What it is: The 28-Day Wall Pilates Challenge is a structured program that guides participants through daily Pilates exercises using a wall for support. It focuses on improving strength, flexibility and posture over the course of four weeks.

Why it works for first responders:

• Injury prevention: With the physical demands of the job — lifting, running and wearing heavy gear — Wall Pilates strengthens muscles that support the lower back, knees and core, reducing the risk of injury.
• Convenience: Requires no specialized equipment or gym access, making it ideal for police officers, firefighters or EMS providers who may not have time for long workouts or access to workout facilities during shifts.
• Stress relief: Many Wall Pilates routines incorporate deep breathing and slow, deliberate movements, which can help alleviate stress and tension built up during high-pressure situations.

3. Cold Plunge Challenge

What it is: Cold plunges involve immersing yourself in cold water — either in a tub, a natural body of water, or using products like cold plunge tanks — for a few minutes. This viral health trend is celebrated for its physical and mental health benefits, including reducing inflammation, boosting circulation and building mental resilience.

Why it works for first responders:

• Physical recovery: Helps reduce muscle soreness after long shifts or intense physical activity.
• Mental toughness: Builds stress tolerance, a vital skill for handling high-pressure situations.
• Stress relief: Cold exposure activates the parasympathetic nervous system, which can help combat stress and anxiety.
• Accessibility: This can be done at home or in nature, requiring minimal setup.

Last year, I completed a 30-day ice bath challenge, documenting each day on Police1’s YouTube channel. Check each day out below for inspiration to get started:

https://www.youtube.com/watch?v=videoseries

4. 12-3-30 Treadmill Workout

What it is: The 12-3-30 treadmill workout, created by influencer Lauren Giraldo, involves setting a treadmill to a 12% incline, walking at 3 miles per hour, for 30 minutes. This simple yet effective workout has gone viral, with the hashtag #12330workout amassing over 400 million views on TikTok. Its appeal lies in its accessibility and ability to deliver results with consistent effort.

Why it works for first responders:

• Improves endurance: Builds cardiovascular stamina, which is vital for physically demanding shifts.
• Low-impact cardio: Protects joints while offering an intense workout, making it suitable for those recovering from physical strain.
• Time-efficient: Just 30 minutes of steady walking fits easily into busy schedules, whether before or after a shift.
• Stress relief: The steady pace and incline provide a meditative, repetitive motion that can help reduce stress.

5. Dead Hang Challenge

What it is: The Dead Hang Challenge has gained popularity on TikTok, with the hashtag #deadhang accumulating over 120 million views. This challenge involves participants hanging from a bar for as long as possible, testing grip strength and endurance.

Why it works for first responders:

• Grip strength enhancement: Improved grip strength is crucial for tasks like handling equipment and assisting individuals during emergencies.
• Spinal decompression: Hanging can help alleviate spinal compression, reducing back pain and promoting better posture.
• Shoulder mobility: Regular dead hangs can increase shoulder flexibility, aiding in a wider range of motion necessary for various physical tasks.