Strong Is The New Sexy. Body Weight Workouts Are Trending This Year.

If Zumba’s On The Way Out, What’s On The Way In? 

Fitness trends come and go.  From aerobic dance, step, and kickboxing to Pilates and Zumba (I’ve never been a fan). It’s a revolving door of workout styles that attempt to keep participants engaged and motivated to exercise.

Results from the 2013 American College of Sports Medicine’s “Worldwide Survey of Fitness Trends” has a couple of surprises that tell us what was fashionable in fitness last year may be on the way out the door.

Pilates, stability ball workouts and balance training didn’t make the list this year.  Zumba slipped from number 10 on the list in 2012 to number 12 for 2013. Yoga hangs on at number 14.  Strength training takes the number two spot for the second year in a row.

Get lean and mean with Body Weight Workouts. Flickr photo by Robert Couse-Baker

Body Weight Training.  The Lean and Mean Workout Method.

New to the ACSM 2013 list is one of my favorite workout genres:  Body Weight Training.  You might think that a body-weight training program limits the participant to push-ups and pull-ups, but there’s more to it than that.

Popular moves such as burpees, planks, tricep dips, squats, lunges, mountain-climbers, and bridges can all be part of a challenging body-weight workout that will get your heart-rate up and muscles at full-out fatigue.

The P90X, Insanity, Pilates and yoga methods are all based on body weight training at different levels of intensity.  BWT will increase muscle mass, boost metabolism, and burn fat.  But, beware.  If you are new to this type of exercise, it’s intense and you will need to modify the exercises at first.

A body-weight program is one that you can do at home with minimal equipment.  If you’re not sure how to get started, try the 30 minute body-weight workout (in the video below) from Fitness Blender.

This is not easy stuff.  Single leg push-ups?  Yeah, right!  But, since you’re in the privacy of your own home, modify the exercises as needed and see how well you do trying to lift your own body weight. Plus, once you get past the push-ups, the workout gets a little easier.

Fitness Trends 2013

The complete list from the ACSM Worldside Fitness Trends for 2013 is as follows:

  1. Educated, certified and experienced fitness professionals
  2. Strength training
  3. Body weight training
  4. Children and obesity
  5. Exercise and weight loss
  6. Fitness programs for older adults
  7. Personal training
  8. Functional fitness
  9. Core training
  10. Group personal training
  11. Worksite health promotion
  12. Zumba and other dance workouts
  13. Outdoor activities
  14. Yoga
  15. Worker incentive programs
  16. Boot camp
  17. Outcome measurements
  18. Circuit training
  19. Reaching new markets
  20. Wellness coaching.

Good news to me personally was that #11 Worksite Health Promotion, #18 Circuit Training, and #20 Wellness Coaching made the list since my livelihood depends primarily on these.  Not that I couldn’t adjust if they were to slip off of the list.  I would certainly be able to embrace #3, #4 and #5 with full abandon.

Over To You
What’s number one for you? Share your favorite workout – whether or not it’s on this list – in the comment box below.

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  1. hcg pellets says:

    Good stuff and good blog very educating i think for someone.

  2. Maybe body weight training is growing in popularity because you don’t have to spend money to do it? My #1 requirement for workouts is that it’s fun, so I’ll stick to my dance classes 🙂

    • I think sticking with what you enjoy is a good plan! Do you like Zumba or other forms? Thanks for the comment!