TikTok Workout: Get Your Dose of Adrenaline Rush

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Carolyn Howell

Last Updated: May 21, 2024

TikTok Tips

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Are you beginning your search for workout plans to accompany your looming New Year’s healthy resolutions? Different experts say different things about what “the best workout” is to lose weight, sculpt your body, or have a trimmer waist. You can try resistance training, weight-lifting, yoga, or running. Follow fitness influencers on social media to stay motivated. But the real trick is to find an exercise routine that you enjoy and delivers the results you want. And TikTok can help! Whatever your age and fitness level, there’s a TikTok workout that’ll suit your needs.

A man and woman exercise with battle ropes at the gym.

TikTok Walking Workout

Health experts recommend at least 10,000 steps a day if your goal is to shed some pounds. You only need a pedometer or an app to do your counting for you. Clock in some miles by taking the stairs instead of the elevator, taking a walk after dinner, and even strolling at the park or mall. Take regular hikes or do speed walking if you’re more serious about keeping fit. But have you heard of the TikTok walking workout trend? 

Also referred to as the 12-3-30 talking treadmill workout, this routine will help you burn calories on the treadmill — and you don’t even have to run. How does it work?

  1. Set your treadmill incline to 12. You can also choose another incline that feels steep enough for you. 
  2. Set the treadmill speed to 3 miles per hour. 
  3. Walk for 30 minutes. 

This low-intensity cardio workout routine will have you huffing and puffing in no time — and in a beneficial way. In addition to promoting weight loss, this exercise also builds strength and endurance. It’s appropriate for a range of fitness levels. When starting, you can select a comfortable incline (i.e., one that doesn’t give you a stitch on the side) and then work your way up. Don’t forget to stretch before and after climbing on the treadmill!

A close-up shot of feet running on a treadmill.

TikTok Workout Treadmill

If you’re up for a more challenging TikTok workout treadmill routine, try any of the following. Remember to start at a pace or an intensity that feels comfortable. You don’t have to push yourself to your limits right away. So feel free to adjust the suggested treadmill settings below to ensure a safe and heart-pumping treadmill session. 

  • Sprint circuit. Just 15 minutes of alternating treadmill speeds will give you a snatched waist, firm glutes, and toned legs. Start with a leisurely or fast walk for 5 minutes. Quickly follow this with 20 seconds of running. Rest for 40 seconds. Repeat. 
  • 3-6-8 routine. Set the treadmill speed to level 3 and walk for 1 minute. Increase speed to level 6 and run for 1 minute. Increase again to level 8 and run for another full minute. Do three to five rounds. 
  • Interval sprints. Do a 1.5-minute walk on 3.5 speed. Then, do a 30-second sprint. Rest for 30 seconds. Repeat the routine for 10 minutes. 
  • Jog, sprint, and incline walk. Set the treadmill to jogging speed and jog for 15 minutes. Increase speed to 6 and sprint for 30 seconds. Slow down to a walking speed, increase the incline, and walk for 30 minutes. 

A photo of a woman standing on a treadmill.

TikTok Dance Workout

TikTok dance workouts are some of the most fun cardio routines you can engage in. You don’t even have to be a good dancer to burn those calories. Boost your endorphin high by doing something enjoyable as a form of exercise. Who says working out has to feel like work? Here are some dance workouts you can try!

  • Try @dancefitnesscourtney‘s full Rompe dance fitness workout. Just 3 minutes of this full-body workout will give you your daily dose of adrenaline. 
  • Dance for 15 minutes to some of the hits of the early 2000s. Follow @healthiswealths and get ready to foot it. 
  • Have a Reggaeton dance party workout with @growwithjo. Her dance routines are seriously addictive. 
  • Have a 3-minute Zumba session with @fitnesstips to look and feel sexy. 
  • This couple’s TikTok fitness dance routines are as fun to follow as they are to watch! Check out ou.bubu!
  • @vanessadanceworkout on TikTok will help you transform your mind, body, and soul while you dance to your heart’s content. 

A photo of a woman dancing in front of a mirror.

Growing a Following While Staying Fit

Many people struggle with yo-yo diets and stop-and-go workout routines. Staying fit is a lifetime commitment, after all. It requires a health-focused mindset, unwavering determination, and a holistic approach. If you have all these, you may have what it takes to lead others to adopt a healthy lifestyle.

Are you an expert in preparing yummy and nutritious recipes that promote weight loss? Are you a gym buff, weight-lifting aficionado, or yoga instructor? Is boxing or running your passion? You can be a TikTok fitness influencer if you’re strong in body and mind and can motivate others to become physically fit. 

If you have a TikTok workout you’d like to share with others, and you’re looking to start a fitness influencer journey, sign up for a High Social account. Impart your health and fitness knowledge with people embarking on their wellness journey. Offer encouragement and motivation to those struggling with weight-loss efforts. Make sure you’re reaching the right people with your content with the help of High Social’s advanced, proprietary audience-targeting AI technology. Start growing your TikTok today!

TikTok Tips