Personal Trainer warns against THESE viral TikTok exercises

Worldwide searches for ‘best fat burning exercises’ and best bodyweight exercises’ have increased by over 5,000% in the last 30 days, as millions of people look to kick-start healthier habits at the beginning of the year. With January traditionally marking a fresh start for fitness goals, many are turning to social media platforms such as TikTok for extreme, accessible workout inspiration. However, according to experts, not all of them are safe or effective.

With this in mind, Live Football Tickets sought to find out which viral TikTok fitness trends may in fact be damaging your health, and have partnered with a qualified Personal Trainer to provide expert guidance and safety advice.

Viral exercises that may be damaging your health

Extreme Strength and Volume Exercises

Viral TikTok challenges encouraging high repetition, heavy workouts, such as performing 100 kettlebell swings every day have become increasingly popular. While these exercises can build strength when done correctly, doing them daily without proper rest, progression, or technique can be dangerous for unprepared participants. Experts warn that repetitive high volume movements increase the risk of joint strain, tendon overuse, muscle injuries, and severe delayed-onset muscle soreness.

Personal Trainer, Lee Mitchell says:

“High-volume, daily strength exercises like 100 kettlebell swings may look impressive on social media, but they can quickly lead to overuse injuries if your body isn’t prepared for that level of volume. Joints, tendons, and muscles need recovery time to adapt and grow stronger, and skipping rest days or pushing yourself too hard can cause chronic pain, strains, and even more serious injuries.”

12-3-30 Treadmill Challenge

The 12-3-30 treadmill challenge has been a very popular trend over the last year, and involves walking on a treadmill at a 12% incline, 3 mph, for 30 minutes, striking a balance between approachability and intensity. Its popularity comes from the perception that it’s an effective way to burn calories and improve fitness without an overwhelming routine. While the workout is generally safe for most people, walking at a steep incline daily can put strain on the knees, hips, and lower back, particularly for beginners or those with pre-existing joint issues.

Personal Trainer, Lee Mitchell says:

“The 12-3-30 challenge is accessible and can be a great way to get people moving, but even walking at a 12% incline every day can stress the joints if proper form isn’t maintained. Beginners should start gradually, listen to their bodies, and incorporate rest or lower intensity days to avoid knee, hip, or lower back discomfort. It’s a solid workout when done safely and consistently, but overdoing it can quickly lead to overuse injuries.”

Excessive HIIT or High-Volume Intensity Workouts

Viral TikTok clips showcasing long, high-intensity interval training (HIIT) sessions have captured millions of views, promising rapid fat burn and fitness results. However, jumping straight into these intense workouts without proper warm-up, technique, or recovery can be dangerous. High-volume, high-intensity exercise too soon increases the risk of muscle strains, ligament damage, and chronic overuse injuries, particularly for beginners or those returning to exercise after a break.

Personal Trainer, Lee Mitchell says:

“HIIT is a good training method when done correctly, but the way it’s often presented on social media can be misleading. Many viral clips skip warm-ups or recovery, which puts joints and muscles under unnecessary stress. Beginners who jump into intense sessions risk strains, ligament injuries, and long-term overuse issues. The key is to build intensity gradually, focus on proper form, and allow adequate recovery between sessions — consistency and safety always come before chasing quick results.”

75 Hard Challenge

The 75 hard challenge has taken TikTok by storm with its promised benefits to physical and mental health through following the set rules of the challenge. The lifestyle challenge entails following a nutrition plan suited to your goals, cutting out alcohol and cheat meals, and completing two 45 minute workouts, drinking a gallon of water and reading 10 pages of a book every day. Whilst this regime could help build positive habits both for mental and physical health, its effectiveness and safety is compromised if diet plans and exercise plans are not tailored to the individual’s needs.

Personal Trainer, Lee Mitchell comments:

“The 75 Hard Challenge isn’t completely terrible, but it’s often promoted as a one-size-fits-all solution, which is where the problems start. Asking people to train twice a day, every day for 75 days, while drastically changing diet and hydration habits can quickly lead to burnout, fatigue and injuries. Common injuries I see include knee and shoulder strains, lower back pain, tendonitis in the elbows and wrists, and muscle overuse injuries from insufficient recovery.

Lots of people jump into this challenge without considering their current fitness level, work schedule or recovery needs. Sustainable progress comes from consistency and balance, not extreme rules. If a plan isn’t flexible or personalised, it’s unlikely to be safe or maintainable in the long term.”

Extreme Nutritional 30-day Gallon Water Challenges

While not technically an exercise, the 30-Day gallon water challenge has gained viral popularity on TikTok, encouraging participants to drink one gallon (around 4.5 litres) of water every day for a month. The aim of this TikTok health trend is to drink a gallon (4.5 litres) of water every day for 30 days. Whilst many claim the benefits are less bloating, glowing skin, and increased energy levels, the safety of this amount of water consumption is worth considering.

Personal Trainer, Lee Mitchell says:

“Hydration is essential, but drinking 4 to 4.5 litres of plain water everyday isn’t suitable for everyone, and can actually interfere with your electrolyte balance, leading to cramping, nausea, or, in extreme cases, hyponatremia (dangerously low sodium levels).

A safer approach is to stay hydrated with a combination of water and electrolyte drinks, which help replace sodium, potassium, and magnesium lost through sweat. This supports proper muscle and nerve function and reduces the risk of dizziness, cramps, or more serious complications. By spreading your intake throughout the day and including electrolytes, you can maintain optimal hydration without overloading your system.”