From the 20-10 method to shrimp squats: Fitness challenges that defined 2024

“Participating in fitness challenges offers several benefits, such as fostering social connection through sharing progress on social media, which builds accountability and camaraderie. Additionally, the visible results often showcased in challenges highlight achievable transformations, reinforcing enthusiasm among participants,” notes Dr Vajalla Shravani, chief fitness consultant at Tone30 Pilates.

The most viral fitness challenges of 2024

Dr Shravani elaborates on the top six viral fitness challenges of 2024.

1. The 20-10 Method

Inspired by the Tabata protocol, this challenge involved 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for four minutes.

Why It Went Viral: The brevity of the workout appealed to busy individuals, proving that even short bursts of exercise can improve cardiovascular health and endurance. A study in the Journal of Sports Science & Medicine confirms Tabata’s efficacy in improving aerobic and anaerobic capacities.

2. 150-Second Walking Workout

Aimed at burning calories efficiently, this challenge focused on intense walking intervals lasting just 150 seconds.

Why It Went Viral: Simple and accessible, it showcased the power of walking in boosting metabolism. Research published in Medicine & Science in Sports & Exercise highlighted how short bouts of high-intensity walking can improve cardiovascular fitness.

The visible results often showcased in challenges highlight achievable transformations. (Source: Freepik)

3. Shilpa Shetty’s Core-Balance Challenge

Shilpa Shetty challenged her fans to do a dynamic routine involving leg raises and core stabilisation exercises.

Why It Went Viral: Shilpa Shetty’s celebrity influence, combined with the workout’s focus on core strength, made it a hit. Core training’s role in reducing back pain and improving posture is well-documented in Sports Biomechanics.

4. Balance Challenge: Are Women Better Than Men?

A playful challenge testing participants’ ability to balance on one leg while performing tasks like removing footwear.

Why It Went Viral: Its simplicity and gender-based competitiveness sparked curiosity and widespread participation. Balance training has been shown in Gait & Posture to improve neuromuscular coordination and reduce fall risks.

5. Shrimp Squat Challenge

This advanced squat variation demanded exceptional leg strength and mobility.

Why It Went Viral: The shrimp squat’s difficulty level intrigued fitness enthusiasts eager to showcase their prowess. Strength training for mobility and functional fitness is increasingly stressed in the Journal of Strength and Conditioning Research.

6. Ashmit Patel’s New Year Resolution Challenge

This holistic program combined full-body exercises with lifestyle changes to sustain long-term fitness introduced by the actor in 2024.

Why It Went Viral: This challenge stood out for its focus on consistency and balanced fitness, aligning with WHO recommendations on physical activity.