Fitness influencers, health gurus, and major exercise brands always look to raise the stakes, leading to exciting, if not unorthodox, developments. From prancercise and goat yoga to hula hooping and the thigh master — the diverse world of fitness has no shortage of peculiar trends. However, we’re skipping the barnyard animals and plastic rings in favor of newer fitness fads. Not only are these workout activities fun, but they have proven benefits, and they’re trending now. Backed by health experts and celebrated on social media, these trends might be here to stay. Which of these unique exercises would you try?

Cardio Drumming

This fun exercise trend, known as cardio drumming, is precisely as it sounds — high-intensity drumming that doubles as a heart-healthy workout. However, this type of drumming requires very different equipment from what your favorite rock stars would use. No, you won’t make music, but it will make you sweat. Cardio drumming can be done in group classes or at home. All you need is a pair of drumsticks (or something of similar size), a large exercise ball, and a bucket to hold the ball. 

The workout is simple: Drum on the exercise ball along to the beat of your favorite songs. You’ll end up with an excellent cardio exercise. Up the ante by incorporating dance moves, jumps, and other whole-body motions. This fun aerobic workout can improve cardiovascular health and lower blood pressure while reducing anxiety and stress.

Backward Walking

By now, everyone likely knows the health benefits of walking, which is why so many of us strive to reach a 10,000-step daily goal. A new fitness trend proposes a twist to the world’s simplest workout: do it backward. Also called “retro-walking,” this viral TikTok-turned-mainstream fitness trend is gaining traction, and experts support it as a low-impact, calorie-burning activity.

This exercise involves walking backward on a treadmill, track, or quiet sidewalk, but don’t try this in downtown Manhattan; opt for a less populated area to avoid collisions. The movement engages different muscles than forward walking, taking pressure off your knees while improving flexibility and coordination. According to physical therapist Kristyn Holc, doctors have been recommending this activity for decades. It’s an excellent option for anyone who wants to strengthen their lower body. Still, it is especially beneficial for older adults who might experience joint pain while doing other forms of exercise.

75 Hard Challenge

Popularized on social media, the “75 Hard Challenge” is true to its name. This fitness trend is a 75-day wellness program that requires participants to follow five daily rules without substitutions or rest days. The rules include following a strict meal plan (such as the Mediterranean diet) with no alcohol, drinking one gallon of water, completing two 45-minute workouts (one must be outside), reading 10 pages of a nonfiction book, and taking progress pictures. It’s undoubtedly tricky, so much so that a new, less-intense version was created, coined “75 Soft.” It cuts most of the activities in half, making it easier for participants to accomplish.

If this sounds like something you’re interested in trying, health and sports psychologist Dr. Matthew Sacco urges participants to be realistic and not overdo it: “Something like this requires smart goal setting: Your goals have to be measurable, attainable, realistic and time-limited. And sometimes, that looks like walking around the block three times a week for two weeks, and then scaling that up when you’re comfortable, instead of pushing to run two miles every day without rest.”

Barefoot Running

This trend requires no fancy equipment, gym membership, or structured schedule. The sentiment is simple: run au naturel. Also called “minimal running,” barefoot running has been making headlines for its potential health benefits. It involves running without shoes on or with a thin protective layer such as a sock. Supporters of the trend say it reinforces the proper biomechanics of the lower body, and for some, it might work wonders. There are reports of runners suffering from IT band or hip issues who have turned to barefoot running and found their pain went away. 

Physical therapist Michael Bogden supports the trend: “For most people, you’re probably going to have better mechanics running barefoot. It encourages a running pattern that is more efficient.” According to the Cleveland Clinic, barefoot running can help stabilize a flat arch, reduce instances of plantar fasciitis, and burn more calories. Still, others have reported shin splints or other injuries after switching to running barefoot, so the results vary from person to person. Remember, barefoot running shouldn’t cause any pain.

Virtual Reality Workouts

Technology has revolutionized the fitness industry over the last few decades, from smartwatches to high-tech fitness machines like Peloton. Another new trend, virtual reality workouts, is stealing the spotlight. Strapping on a headset to exercise might seem a little wonky, but don’t knock it until you try it. 

Imagine working out in the Italian Alps or on the beaches of Oahu from the comfort of your home. This is now possible thanks to fitness apps made for virtual reality headsets. Explore more than 10 million miles of roads on your stationary bike using the VZfit app, or try a sweat-inducing mixed martial arts session in the metaverse on the Les Mills Bodycombat XR app. With virtual reality fitness, the sky’s not the limit; it’s just the beginning.