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Our Guide to the Best Rowing Machines in Canada in 2024 (And Where to Get Them)

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2 years ago

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Our Guide to the Best Rowing Machines in Canada in 2024 (And Where to Get Them)

No matter what you’re feelings are towards daily exercise, a rowing machine might be the next big thing for your home gym. They can help you improve your heart health (who’s opposed to that?) while building strength in all of your major muscles… core, legs, and arms! Plus, it’s a low-impact form of exercise that won’t aggravate injuries or take a toll on your joints. Sounds like a pretty sweet deal, right?

If a rowing machine sounds like the perfect way to meet your exercise quota every week, we fully support you. But in order for you to support yourself, you need to choose the right rowing machine. How do you do that, you might ask? Think about all of its features, of course! Price, resistance type, resistance levels, seat comfort…nothing should be overlooked if you want your perfect match.

This comprehensive guide will investigate the best rowing machines in Canada and outline the criteria you should consider while making your purchase decision. Let’s dive right into our top five products.

The Best Rowing Machines Right Now

Our Top Pick for The Best Rowing Machine

Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine Review

 

What We Think of the Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine

The Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine boasts a lot of beneficial features. And who doesn’t love those? The extra-long slide rail on this one guarantees that it can be used by anyone who falls within the 250-pound weight limit, no matter how tall they are. If the length is an issue for your space, have no fear. You can fold up the rail to open up your floor again.

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If you’ve ever used a rowing machine with a less-than-stellar seat, you’ll appreciate the ergonomic shape of this one. You won’t ever feel like you’re going to slide right off of it. The non-slip handlebars keep your grip comfy, too. It doesn’t neglect your feet, either. The pedals have straps and a grippy surface to keep your feet in place without any effort on your part.

There really aren’t any features that jump out at us and scream “red flag”. We aren’t thrilled that there’s no warranty coverage in Canada, but that’s standard for the company. The only issue we have with it really is the limitations of the monitor. It can’t track your stroke rate, and since that’s important to serious rowers, it might not be perfect for everybody. We’re disappointed about that too!

What Reviewers Are Saying About the Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine

Reviewers have a high opinion of the Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine. Nobody had trouble putting it together, and the folding style helps them keep their spaces open and free of trip hazards. The resistance levels are effective for everybody, and their feet feel really secure with the straps and non-slip texture of the pedals.

Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine Specifications

Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine Pros and Cons

Pros:

  • Long slide rail fits everyone’s height

  • Non-slip footpads and straps keep your feet secure

  • Folds for easier storage

  • Ergonomic seat and non-slip handlebars give you security and comfort

Cons:

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Our Final Thoughts on the Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine

  • Performance: 5/5

  • Usability: 5/5

  • Price: 4/5

  • Quality: 5/5

All in all, the Sunny Health & Fitness SF-RW5515 Magnetic Rowing Machine is a well-rounded option that will make (just about) everybody happy. It has a couple of limitations, but it provides a great workout and is easy to put together.

Our Vertical Pick

Sunny Health & Fitness Upright Row-N-Ride Rowing Machine Review

 

What We Think of the Sunny Health & Fitness Upright Row-N-Ride Rowing Machine

The Sunny Health & Fitness Upright Row-N-Ride Rowing Machine is a really cool option. It’s so much more than a rowing machine. It can definitely help you train your upper body rowing muscles, but you can also use it for squats, deadlifts, and even incline chest presses. The handlebar and seat are both adjustable, so you can change their heights to make it as comfortable for you as possible.

One of the best things about it is how easily it folds — it only takes a few seconds, and you can easily hide it away and reclaim your floor space when you aren’t using it. The self-levelling pedals are another favourite feature — you won’t have any trouble getting on or off, even if you’ve got some joint pain or limited mobility.

We do have a handful of minor low points to talk about. If you’re looking for a traditional rowing motion, you can’t get that on this machine. It’s just not designed for it. Also, the resistance can only be adjusted with the addition of three elastic bands, each adding 22 pounds of resistance. The adjustability is pretty limited because of that. We’d also prefer that the pedals have straps. Just for security.

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What Reviewers Are Saying About the Sunny Health & Fitness Upright Row-N-Ride Rowing Machine

Reviewers have so many good things to say about the Sunny Health & Fitness Upright Row-N-Ride Rowing Machine. Most people use it in its standard position for squatting and rowing, but the extras are still noteworthy. People think the seat is comfortable, and it folds well for storage. It didn’t take much effort to put together, either.

Sunny Health & Fitness Upright Row-N-Ride Rowing Machine Specifications

Sunny Health & Fitness Upright Row-N-Ride Rowing Machine Pros and Cons

Pros:

  • Folds for easy storage

  • Seat is 4-way adjustable and well-cushioned, handlebar is 2-way adjustable

  • Self-leveling pedals make it easy to get on and off

  • Trains squats, rows, deadlifts, and incline chest press

Cons:

  • Doesn’t simulate the actual rowing experience

  • Resistance levels are limited

  • Pedals don’t have straps

Our Final Thoughts on the Sunny Health & Fitness Upright Row-N-Ride Rowing Machine

  • Performance: 5/5

  • Usability: 4.5/5

  • Price: 5/5

  • Quality: 4.5/5

All in all, the Sunny Health & Fitness Upright Row-N-Ride Rowing Machine is our favourite non-traditional rowing machine. It has a few flaws, but the overall effectiveness and versatility of the machine more than make up for the inconveniences.

Our Upgrade Pick

NordicTrack RW900 Rower Review

 

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What We Think of the NordicTrack RW900 Rower

No matter what you’re looking to get out of a rowing machine, we can almost guarantee that the NordicTrack RW900 Rower will be able to give it to you. A reliable and adjustable magnetic resistance system? Yup. A sturdy and long-lasting design? Yeah, it’s got that. A 30-day iFIT trial? You bet it’s got that too. 

The 22-inch screen jumps out at you right away, and it even tilts and pivots! You’ll be able to follow along with all kinds of iFIT workout videos whether they’re on the rowing machine or not. How awesome is that? During your workouts, the trainer can even adjust the resistance of your machine so you can just focus on keeping up and giving it your all.

With all the things going right with this one, you might be wondering what could be wrong. Well, there are only a couple of things, and they’re easy to look past. Number one? The price. It is high, and we bet there aren’t many people willing to spend this much on one piece of exercise equipment. It’s also very, very big, so you’ll need a ton of free floor space to give it a home.

What Reviewers Are Saying About the NordicTrack RW900 Rower

Reviewers are blown away by the quality of the NordicTrack RW900 Rower. Although it’s a bit of a pain to put together because of how heavy it is, it’s also the sturdiest rowing machine they’ve ever used. In other words, worth it. Most people pay for the iFIT membership to make the most of the machine. The pivoting screen is a massive hit, and people think it’s a great machine to grow with.

NordicTrack RW900 Rower Specifications

NordicTrack RW900 Rower Pros and Cons

Pros:

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  • Comes with a 30-day iFIT trial

  • 22” screen tilts and pivots to follow along with videos of other workout types

  • Resistance level can be adjusted by your trainer during workout classes

  • Incredibly sturdy and durable

Cons:

Our Final Thoughts on the NordicTrack RW900 Rower

  • Performance: 5/5

  • Usability: 5/5

  • Price: 1/5

  • Quality: 5/5

All in all, the NordicTrack RW900 Rower is a one-of-a-kind machine. It’s built to last (forever), has the largest and most mobile screen you’ll ever see, and will match your fitness level at every step of your journey. What more could you ask for?

Our Foldable Pick

ProForm Pro R10 Rower Review

 

What We Think of the ProForm Pro R10 Rower

There are a lot of things to like about the ProForm Pro R10 Rower. The screen size alone is something to admire. It’s a 10-inch touchscreen display, and it’s paired with some pretty awesome speakers that you can enjoy with the aux port. Pair those things with the included three-year iFIT membership, and you can say hello to awesome training videos and an enjoyable workout.

The good times don’t end there, either! The magnetic wheel is nearly silent, even when it’s making you work the hardest. You won’t have to worry about drowning out your music or disrupting the rest of your family. Since it folds up to half its size and moves around on front wheels, it’s the perfect rowing machine for small spaces. 

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There are only a couple of things we aren’t too fond of with this one. Most obviously? The price is high. We’re sure there are a lot of people who won’t want to spend that much on a rowing machine. Also, the seat is not our favourite. It’s pretty small, and not very ergonomic, so it won’t be a comfy fit for everybody.

What Reviewers Are Saying About the ProForm Pro R10 Rower

Reviewers are in love with the ProForm Pro R10 Rower. Their favourite thing about it is how easily it folds up and moves around a room, but there are tons of other things they like too. The large screen, the quiet magnetic wheel, and the iFIT membership are all things they enjoy. The only main problem is the seat—it’s pretty small, and some people don’t find it very comfortable.

ProForm Pro R10 Rower Specifications

ProForm Pro R10 Rower Pros and Cons

Pros:

  • Nearly silent

  • Folding design and front wheels make it perfect for small spaces

  • 10” HD touchscreen and high-quality speakers with aux port

  • Comes with a 3-year iFIT membership—follow along with training videos and automatic resistance changes

Cons:

  • Seat is very small

  • Very expensive

Our Final Thoughts on the ProForm Pro R10 Rower

  • Performance: 5/5

  • Usability: 5/5

  • Price: 2/5

  • Quality: 5/5

Overall, the ProForm Pro R10 Rower is an outstanding choice no matter which way you look at it. Whether you’re motivated by video classes, a did-it-yourself playlist blasting from killer speakers, or an every-level resistance system, this one will make you happy.

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Our Budget Pick

Sunny Health & Fitness SF-RW1205 Rowing Machine Review

 

What We Think of the Sunny Health & Fitness SF-RW1205 Rowing Machine

The Sunny Health & Fitness SF-RW1205 Rowing Machine has a lot of features working in its favour. Unlike other machines that work on a cable, the handlebars are attached to a bar to give you more stability while you row. Plus, the raised seat helps you get your legs working harder… perfect help for new rowers!

There are a bunch of other things we love. The pivoting foot pedals give you a full range of motion in your ankles to keep your form correct (and your joints happy), the display tracks all of the stats you need to track your progress, and you’ve got a device holder and ergonomic seat to keep you comfortable and motivated. If you like to follow workout videos, the SunnyFit app will be a big help.

For such a budget-friendly rowing machine, this option doesn’t come with a very long list of downsides. The hydraulic resistance will warm up as you exercise, and this will make it less effective—you’ll need to adjust the level as time goes by to make sure it’s still an effective workout! Also, if you’re taller than six feet, you won’t be able to get a full range of motion for a deep row.

What Reviewers Are Saying About the Sunny Health & Fitness SF-RW1205 Rowing Machine

Reviewers really like the Sunny Health & Fitness SF-RW1205 Rowing Machine. It’s incredibly easy to put together and people don’t have any trouble finding a place to put it. It’s stable, although not big enough for people over six-foot to get a full row. The resistance is also effective for people at different training levels.

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Sunny Health & Fitness SF-RW1205 Rowing Machine Specifications

Sunny Health & Fitness SF-RW1205 Rowing Machine Pros and Cons

Pros:

  • Digital monitor tracks stroke rate, count, calories, and time

  • Seat is higher than foot pedals for a better lower body workout, and handlebars are attached to a bar instead of cord for more stability

  • Has a device holder, pivoting foot pedals, and ergonomic seat

  • Sync to the SunnyFit app with Bluetooth for training videos and more

Cons:

  • Range of motion is limited for people over 6 ft tall

  • As the piston warms up, the resistance decreases—will need to adjust multiple times over a workout session

Our Final Thoughts on the Sunny Health & Fitness SF-RW1205 Rowing Machine

  • Performance: 4/5

  • Usability: 4/5

  • Price: 5/5

  • Quality: 5/5

Overall, the Sunny Health & Fitness SF-RW1205 Rowing Machine is the perfect choice for anyone who wants to save some money or isn’t sure about their interest in rowing yet. It’s good for beginners or people further along on their fitness journey.

How to Properly Choose Your Rowing Machine

Price

Some rowing machines cost less than $200, others cost nearly $3,000. With this much variability in the price, the quality of the rowing machines also varies quite a bit. In general, more expensive machines will have higher-end, interactive displays, a more durable build, and a more effective resistance system.

Resistance Type

There are several options for resistance type when it comes to rowing machines. Hydraulic systems, magnetic systems, and air flywheels are the most common types. Unique machines even use elastic bands. Everyone has their own preference for resistance types, but in general, magnetic systems will be the quietest and hydraulic systems the least reliable.

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Resistance Levels

Since regular use of a rowing machine will help you get stronger and fitter, it’s important that your rowing machine can grow with you. As a result, you’ll want to look for one that offers a range of resistant levels that can match your growth. Some machines only have three levels, others can have 25+. More levels mean more precision in your step-ups.

Folding Design

Many rowing machines out there can fold to keep your floor space open when you aren’t using them. This isn’t a guarantee, though, so if you’re tight on space or you need an open layout for other types of exercise, you’ll want to prioritize a folding design.

 

Disclaimer: The prices displayed are accurate at the time of publication. We’ll do our best to keep them as up-to-date as possible, but you may see slight changes. The products in this list are ranked by independent third parties. Rankings are based on both reviews and independent testing.

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Fitness

At 72, Oprah swears by this specific move for full-body strength – here’s why it’s so effective

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9 hours ago

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March 2, 2026

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At 72, Oprah swears by this specific move for full-body strength – here’s why it’s so effective

Oprah Winfrey, 72, has been vocal about her weight loss journey in recent years, revealing that maintaining fitness, particularly through strength training, has been crucial while using GLP-1s. Such is her love for these newfound fitness habits that she even did a 72-minute workout to celebrate her 72nd birthday earlier this year.

Now, the talk show host has taken to Instagram to share with her followers a specific strength move that has quickly become a staple in her routine: kettlebell swings.

Why are kettlebell swings effective?

‘Kettlebell swings are one of the most efficient movements because they combine strength, power and cardiovascular conditioning in one exercise,’ says Alice Jordan, a women’s strength and hormone health coach. ‘They target the posterior chain – glutes, hamstrings and lower back – which is especially important for women as we age, helping to improve posture, reduce back pain and support metabolism.’

Jordan adds that kettlebell swings ‘also elevate the heart rate quickly, making them ideal for busy women who want maximum results in minimal time,’ and that when incorporated into your routine correctly, they ‘can improve fat loss, core stability and overall functional strength, which carries over into everyday movement and injury prevention.’

Another key benefit that makes kettlebell swings such an effective movement for women as they age? ‘They help build explosive strength and bone density – both crucial for women during and after menopause.’

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How to do kettlebell swings

It’s important to take the time to properly learn the right technique – as Oprah said she did. Alongside the video she posted on Instagram of her performing the exercise, Oprah wrote ‘I first saw other people doing kettlebell swings so skillfully that I didn’t attempt them for at least a year! Now Trainer Peter is always right by my side to course correct me so I’m doing them right – and I think I finally got the swing of them.’

Explaining how to do kettlebell swings, Jordan says that ‘the movement should come from the hips, not the lower back or shoulders. Think about pushing your hips back, keeping your spine neutral, and then powerfully driving the hips forward. This helps target the glutes and reduces the risk of injury.’

When it comes to ensuring that you choose the right weight, Jordan adds that a ‘good starting point for most women is a kettlebell between 6-10kg – but the key is that it should feel challenging enough to drive the hips forward without using the arms.’

‘If you can easily lift it with your shoulders, it’s usually too light. Many beginners actually benefit from going slightly heavier so they learn proper hip hinge mechanics,’ she flags.

How often to do kettlebell swings

So, how often should you do the move per week? ‘For beginners, I’d typically recommend starting with 2-3 sets of 10-15 reps, focusing on good technique and plenty of rest between sets,’ says Jordan. ‘The priority early on is learning the hip hinge and building confidence with the movement, rather than pushing volume too quickly.’

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Doing this 2-3 times per week works well for most beginners, she adds, as it ‘allows enough time to recover while still building strength, power and cardiovascular fitness.’ When your technique and fitness improve, you ‘can gradually increase either the number of sets or include swings as part of full-body workouts.’

‘It’s also helpful for beginners to keep sessions relatively short and stop before fatigue affects form, as this reduces the risk of injury and helps reinforce good movement patterns.’

Common mistakes to avoid

Jordan says common mistakes to avoid include:

  • Turning the swing into a squat rather than a hinge
  • Lifting the kettlebell with the arms instead of letting momentum and hip power do the work
  • Rounding the back and going too heavy too quickly

It really is important to be patient and take some time to get your form exactly right – as it will mean you’ll get the most out of the exercise in the long run.

Headshot of Hannah Bradfield

Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

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The Workout Habit That Can Become Harm

Published

21 hours ago

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March 2, 2026

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The Workout Habit That Can Become Harm

If your day begins with a HIIT class and ends with the saintly glow of “I’ve been good,” you’re not alone. Regular movement can lighten stress, settle anxiety, and generally make the world feel a little less like a group chat on deadline. But for a small group of gym-goers, exercise addiction isn’t a punchline or a humblebrag — it’s a real behavioural pattern that can quietly bulldoze daily life.

Researchers in Budapest have suggested that for around 0.3 to 0.5% of gym-goers, working out and the quest for ultimate wellness can tip into unhealthy obsession. And a separate study from Anglia Ruskin University found the risk rises sharply for people with a history of eating disorders — with researchers reporting you’re nearly four times more likely to experience exercise addiction if you’ve previously had anorexia or bulimia.

It’s an uncomfortable twist, because exercise is supposed to be the good bit. The socially approved coping mechanism. The one that gets likes, not concerned phone calls.

Why “Healthy” Can Be a Convenient Disguise

Wellness culture has a curious magic trick: it can make rigid rules look like discipline. Eight hours’ sleep becomes a badge of honour. “Clean eating” becomes a personality. And a workout missed can feel, for some, less like a rest day and more like a moral failure.

That’s what makes compulsive exercise hard to spot — especially during or after recovery from disordered eating. To friends and family, it can look like someone has “sorted themselves out.” Under the surface, the engine can be the same: fear, control, anxiety — just with different gym kit.

As Eating Disorders Awareness Week begins (March 2–8), we spoke to experts about wellness, disordered exercise, and the additional risks for those with a history of eating disorders.

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Can Eating Disorders Be Replaced by Exercise Addiction?

Kerrie Jones, a psychotherapist specialising in eating disorders and clinical director of treatment centre Orri, says eating disorders and exercise addiction often share the same roots — and the same function.

“Eating disorders, like exercise addiction, arise when we have lived through an experience – or lots of different experiences – that have taught us that we’re not safe in our day-to-day lives,” she says.

“Obsessing about food, weight or exercise is a behavioural mechanism that has developed as a means of keeping us feeling safe and in control when otherwise we’d feel overwhelmed with fear and anxiety.”

Jones explains that these behaviours can narrow a person’s focus to what feels measurable and manageable — calories, reps, weight, shape — while masking the deeper fear underneath.

“We call these ‘maladaptive’ coping mechanisms, as they develop through seemingly good intentions, but to the detriment of our longer-term physical and mental health.

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“Sometimes, when people reach a point in their recovery where they are stable and functioning, they may move from an obsessive relationship to food, to an obsessive relationship to exercise.”

And because exercise is widely applauded — and often actively encouraged — the behaviour can stick around far longer than people realise.

“It’s a much more socially accepted and idolised means of maintaining obsessive behavioural patterns,” says Jones, which means it can linger for years before someone seeks help.

What Drives Exercise Addiction Psychologically?

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There’s rarely one neat cause. It’s more often an overlap of biology, social pressure, past experiences, and psychology — with a particular role for trauma and learned patterns of control.

“There’s no one reason or cause why someone might develop an eating disorder or exercise addiction, however, it’s often a combination of social, genetic and psychological factors,” says Jones. “Commonly, we find a negative life experience or traumatic experience at the root.”

Chartered psychologist and Healthspan ambassador Dr Meg Aroll says more research is needed specifically on exercise addiction, but we already know a lot about how behavioural addictions operate — particularly the loop of compulsive thoughts and repeated behaviours.

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“We know that it’s important to change patterns of ruminative and compulsive thoughts in people with behavioural addictions, which is why treatments such as cognitive behavioural therapy are likely to be of help.”

In plain terms: it’s not about willpower. It’s about patterns — and treating what’s driving them.

Signs to Watch For: When Training Turns Compulsive

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There’s no single template for exercise addiction. People don’t present in one uniform way, and “looking fit” tells you precisely nothing about what’s happening mentally.

But there are common warning signs, especially when exercise becomes less about wellbeing and more about relief, guilt, or control.

Jones says a person might:

  • Feel guilt and shame about missing exercise routines
  • Keep secrecy around how much they’re exercising
  • Continue to workout when ill, exhausted or injured
  • Prioritise exercise repeatedly over family, friends, work, and recovery

That last point matters. Training that regularly trumps relationships, rest, or basic health isn’t “dedication.” It’s a red flag waving in fluorescent gym lighting.

Does Social Media Make It Worse?

Social media can be supportive — community can be a lifeline — but it can also validate compulsive habits. A life organised entirely around workouts can look, online, like “motivation,” when the reality might be anxiety management dressed up as routine.

“For people who are predisposed to eating disorders or behavioural addictions, wellness culture can appear to support and condone this type of maladaptive behaviour,” says Aroll.

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“However, on its own, wellness and social media culture is not to blame – someone with such conditions will have a complex combination of factors in their life leading to their symptoms, which should be investigated fully and treated professionally.”

Jones adds that if you know you have an addictive personality, it’s worth curating your feed with intent — and unfollowing content that escalates guilt, restriction, body obsession, or punishment narratives.

What To Do If You’re Worried About Someone

The hardest part is saying something — and the most important part is saying it well. Jones recommends addressing it directly, but with care around timing, tone, and what you focus on.

“It’s important to broach the topic with them directly as their physical and mental health may be severely at risk,” says Jones. “Pick a time to talk when emotions aren’t running high, and where possible, try and avoid talking about exercise specifically or the more symptomatic aspects of exercise addiction or their eating disorder.

“Instead, focus your questions and concerns on how they’re feeling, underneath their day-to-day activities.

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“Keep in mind that there are specialists out there who can help and the charity Beat has numerous resources on how to have a difficult conversation with someone.”

In other words: aim beneath the behaviour, toward the emotion.

Do We Need a Broader Conversation About “Healthy”?

Here’s the tricky bit. Health professionals rightly champion exercise for physical and mental health. But for people recovering from eating disorders — or with a vulnerability to compulsive behaviours — messaging can land differently. “More is better” can become a permission slip for harm.

“I think there needs to be a broader conversation about what it means to be ‘healthy’ and to live a ‘healthy lifestyle’,” says Jones. “What works for some, may not work for others, particularly if they’ve suffered with an eating disorder in the past and would have trouble maintaining a normal relationship to exercise and food.”

Jones says clinicians assessing physical health need to consider personal history and the intention behind the behaviour.

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“If possible, we need to investigate the intention associated with exercise and unpick the feelings that arise before, during and after exercising.”

That’s the real measuring stick. Not calories burned, not streaks kept alive, not the smug serenity of a kale smoothie. If movement helps you live more freely, it’s doing its job. If it’s tightening the cage — especially in recovery — it’s time to call it what it may be: exercise addiction, and something that deserves proper support, not applause.

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Fitness

I’ve seen some bizarre exercises online. If I were an influencer, this is the one workout I’d recommend | Devi Sridhar

Published

1 day ago

on

March 1, 2026

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I’ve seen some bizarre exercises online. If I were an influencer, this is the one workout I’d recommend | Devi Sridhar

Are you still keeping up with your 2026 resolution to exercise more? Or perhaps you’re just trying to survive the winter doldrums, with exercise the last thing on your mind. Whatever it is, social media is alight with fitness influencers showing off all kinds of bizarre and viral exercise trends.

Take squats, a core exercise move. Those don’t seem good enough any more, so now we have Zercher squats (holding a barbell in your elbow crease like a metal baby), squats on vibration plates, squats while throwing a heavy ball and on and on. Some of these exercises may in fact be good, some useless, but because influencers can’t be seen to be doing the same thing every day, the key thing is that they’re novel and can be sold as “the little-known secret exercise that everyone should be doing”.

Then there’s adding a gimmick to an existing exercise. There’s goat yoga, puppy yoga and – my favourite new trend from the US – snake yoga, in which snakes such as pythons slither around the room and on to mats and yogis while they’re in downward dog thinking about spiritual intentions or, more likely, what’s for dinner. The marketing is that being around snakes in yoga can help overcome a fear of snakes while also building flexibility. Cross two things off your to-do list at once!

Here’s my public health take: fear of snakes is rational. About 5.4 million people are bitten by snakes each year. Evolution spent thousands of years instilling that fear in us – for good reason.

Why do bizarre fitness trends go viral, and why do they appeal to something within us? I think it has to do with boredom, the need for novelty and Fomo. Exercise can feel boring: going out running for the same 5k or heading to the gym to the same equipment and space. This is true also for yoga, which can feel slow and lack excitement.

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The idea of trying something new is appealing, plus there is a constant push by certain fitness influencers implying that they know something we don’t. Some of them play on health anxiety and a desire to optimise with the “best” exercise to maximise your time and results: how to get a six-pack in two weeks or how to lose 10kg in five days (both pretty much impossible, by the way). Plus they’re telling us to buy a supplement or try a new juice cleanse that will be the missing piece to make us feel better by March.

Fitness trends sell that hope of feeling better. Take Hyrox, a hybrid endurance event where super-fit people pay good money to push sleds, throw wall balls, burpee-jump across the room and run between various stations. It’s impressive to watch and looks great on social media – which feels essential these days – and it’s a clear way to show your friends how fit you are. But it also reflects the push towards extreme, complicated and injury-prone exercise.

I’m going to say something you don’t want to hear, especially if you love Hyrox or snake yoga: none of this is necessary. If your goal is to feel strong, move better, stay pain free and live longer, you need three things: cardio exercises, resistance training and mobility training.

You don’t need weights, reptiles or cameras. It sounds simple, but what makes exercise hard isn’t the actual movement. It’s finding the time and routine to make it sustainable and part of your daily life. Which brings me to the most untrendy thing I can offer you: a 13-minute workout you can do anywhere, with or without weights. This is my default on busy days, and when I’m at home I have an 8kg sandbag on hand to add in.

All you need is a timer on your watch or phone. Start with three minutes of cardio to get warm and your heart rate up, whether it’s jogging on the spot, jumping jacks or just marching. Then it’s three minutes of legs, rotating between five each of narrow squats, broad squats, backward lunges, forward lunges and calf raises. Then on to three minutes of upper body, moving between five each of narrow push-ups, wide push-ups and tricep dips. Time to move on to core with a one-minute plank (either on your hands or forearms) and one minute of glute bridges (lifting your hips off the floor while lying on your back). For the final two minutes, just stretch out, whether that’s standing and reaching for your toes, lying on your back and moving your legs right and left like windshield wipers or sitting cross-legged and folding forward.

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That’s it. Do this a couple of times a week if you can. Will you see it go viral on socials? No. Will it get sponsored by a supplement company? No. Will it increase your healthy life expectancy and make you feel happier? Public health evidence suggests yes. The real challenge, it turns out, isn’t finding the latest hack or trend. It’s sticking with a (snake-free) routine, even when the novelty wears off and 2026 resolutions fade from memory.

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