If TikTok fitness advice is to be believed, you should be interval walking like the Japanese, hanging from a pull-up bar every day and committing to a 75-day challenge with no rest days.

Some of these trends are grounded in scientific research. Others are built on shaky claims or misunderstandings of how the body actually adapts to exercise.

Social media has made fitness advice more accessible than ever. But a review has raised concerns about the accuracy and quality of online fitness content, much of which is produced by creators without relevant qualifications.

So which viral workouts actually hold up when you look at the evidence? Here’s what the science says about four of the most widely shared trends.

According to an analysis of Google search data, “Japanese walking” saw a 2,968% increase in search interest over the past year. The method is simple: alternate three minutes of brisk walking with three minutes at a gentle pace for around 30 minutes.

What makes this trend unusual is that it’s actually grounded in peer-reviewed research. Developed by researchers at Shinshu University in Japan, a randomised controlled trial studied 246 adults (average age 63). The interval walking group showed significantly greater improvements in thigh muscle strength, aerobic capacity and blood pressure than a steady-pace group. A 2024 review confirmed these benefits hold up across........

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