Tread & Tone: Is TikTok’s Viral Workout Worth the Hype?
Let’s be honest, walking has had a serious image overhaul. For years, it played second fiddle to the high-octane, sweat-drenched world of HIIT and Spin classes. It used to be a hard sell in the fitness world. Pleasant, but hardly something that was going to light the world on fire. A pastime for poets and dogs, not exactly an activity that made for a particularly good instagram reel.
Then lockdowns forced us to slow down, and fitness was stripped back to its bare essentials. We rediscovered the humble walk as life got eerily repetitive. Suddenly, walking was having its moment in the sun. Trends like the ‘Hot Girl Walk’ and ‘silent walking’ racked up millions of views, proving that a good walk was more than just a way to get from A to B and more than just something that Jane Austen characters do because Netflix wasn’t invented yet.
But as walking’s star has risen, it’s slowly migrated from the great outdoors to the gym floor. Where a 45 minute walking only treadmill session might have raised eyebrows once upon a time, it’s now fairly commonplace.
So the scene is set for a new walking trend to take off. People have already been sold on the core premise of the format. What could possibly come along to innovate walking you ask? Well if you’ve looked at the title of our blog today, you might have the answer.
More than one person has had their curiosity piqued by TikTok’s latest viral fitness craze: ‘Tread and Tone’. And so today at Ashbourne Membership Management, as a company run both by gym owners and for gym owners, we are going to take a look at the trend that has been spotted on gym floors the world over.
The Origin: A Creator’s "Holy Grail"
So, where did this trend spring from? The term ‘Tread and Tone’ was coined by TikTok creator Samantha Banwer, who inadvertently sent the concept viral in December 2024. It is a simple but effective mash-up of two fitness classics, combining 45 to 60 minutes of treadmill walking with a continuous light dumbbell routine for the upper body.
Banwer swore by it, calling it her “holy grail”, and judging from the positive reception that it has received worldwide, not many people seem to be contesting her.
What Does It Actually Entail?
If you are imagining a complicated routine, think again. The beauty of Tread and Tone is in its straightforwardness and accessibility to people in nearly any fitness bracket or skill level. Banwer’s viral method involves the following.
- Setting the treadmill to a flat incline and a speed of 3 to 3.5 mph (a brisk walk)
- Walking for 45 to 60 minutes.
- While walking, cycling through as many sets as you can of the following workouts. Bicep curls, hammer curls, upright rows, lateral raises and overhead presses.
- Performing each exercise for ten reps, using light weights (Banwer uses 2kg dumbbells throughout).
The result is a single session that promises to tick both your cardio and strength training boxes simultaneously.
The Allure: Efficiency and a Mood Boost
It’s not hard to see the appeal to Tread and Tone. In an era where the desire for functional fitness is only outstripped by the desire to appear toned and healthy, it was never going to be a hard sell. Add in an implicit level of fitness accessibility, combined with only requiring items commonplace to every gym and fitness club and the trend was onto a winner.
When asked about the benefits, Banwer was quick to point to “time management, efficiency, (and it) makes walking more fun!”
A lot of people seem to think she is onto something, with the trend going viral and becoming a common-place concept in the last 11 months.
The benefits of walking and resistance training are, individually, well-documented. Walking has been linked to everything from increased longevity and regulating the nervous system to improving mood. Resistance training, meanwhile, protects bone health and can foster a more positive body image.
We’ve spilt ink in the past covering both the longevity revolution and the rise of functional fitness and it is safe to say that Tread and Tone fits the remit we laid out back in 2022.
When all of this is combined together, in this format, they offer a one-stop shop and a simple way to increase your fitness in a way that doesn’t tax the brain or the wallet.
All of these factors have created a trend that is easy to start, simple to learn and addictive to continue. It provides everyday gym goers with an efficient method to increase their cardiovascular endurance and muscular strength in one workout.
Many have been quite to note that while Tread and Tone is a new trend, the concept itself isn’t new. Perhaps those more established gym owners and personal trainers among our readers will recognise similar dumbbell trends from the 90s and 2000s, with many still being relatively popular (albeit not viral) today.
In fact it has been a frequent tool in the arsenal of Personal Trainer’s and Class-leads to combine light treadmill workouts with strength training. When the focus is providing a workout that won’t make anyone feel excluded, it has been considered a safe bet, easy to implement and quick to teach, all while improving cardiovascular fitness, developing musculature and tone, as well as increasing metabolism. Win-Win-Win.
The change has really come from the viral nature of the trend. It has empowered individuals to take matters into their own hands. Rather than waiting for a PT or a class-runner to show them the technique one day, now it is being broadcast to millions of phones on TikTok and being framed as something that everyone can do. It isn’t a change in knowledge or technique, just in framing and how that knowledge is distributed.
The Expert View: A Word of Caution
Despite its appealing efficiency, the expert view on rapid spread of the Tread and Tone trend has been unsurprisingly mixed, with safety and effectiveness being the key concerns voiced from those in the know.
The main issue, according to some trainers, is the divided focus. Some have expressed dangers in the glorification of splitting focus when it comes to two distinct workouts, with several notable experts weighing in that they believe strength training and cardiovascular training are demonstrably safer and more effective when practiced separately.
Another concern, leading on from that, is safety itself. With some worrying that injury and strain may become more commonplace if people undertake these exercises without the correct guidance or caution.
These concerns range from potentially compromising joint alignment and posture to the inevitable decrease in control that must result from attempting both parts of Tread and Tone at once. Any one of these can increase the risk of injury.
Others are concerned that the combination, while it does feel pleasing and constructive, might not be adding anything that either exercise couldn’t accomplish individually. If their concerns are well-founded, the only thing being saved would be time in that case.
A further concern from some is that Tread and Tone represents a growing trend in the fitness industry and its ever-influence social media counterparts to push more advanced workouts on individuals who may either not be ready for them or not able to utilise them safely.
While there have certainly been more egregious examples of this than Tread and Tone, there are cautious, skeptical voices within the fitness industry about these emerging ‘trends’ that it would be unwise to ignore.
The Verdict?
So, is Tread and Tone worth the hype? Like most things in our beloved fitness industry, the answer isn’t a simple yes or no.
If you’re an experienced gym-goer looking for a time-efficient way to add some light upper-body work into your cardio day, it’s a brilliant way to mix things up. It can make a long treadmill session fly by and certainly feels more productive than just walking.
However, if you’re new to strength training, or are prone to poor posture, the risks might outweigh the rewards. Sacrificing form for the sake of efficiency is a fast track to niggles and injuries.
Perhaps the best approach is to take the spirit of the trend, rather than following it to the letter. Use it as inspiration to move more, but listen to your body. Start without weights to master the walking balance, or use even lighter dumbbells. Better yet adapt it to fit your own fitness level and goals.
The real heartening aspect of Tread and Tone, one we were keen to highlight today, is that it’s made people excited about moving again in a sustainable way. And in a world of extreme fitness and widening gulfs in fitness levels, that’s a hype worth getting behind.
Focus on Fitness. We’ll Handle the Rest.
From Tread & Tone to the next big thing, your role is to inspire your members. Ours is to make it easier to focus on what really matters.
Over the past twenty five years, Ashbourne’s software and dedicated support team have helped eliminate the administrative stress and technical headaches of running a gym for thousands of gym owners. Let us handle the payments, the access control and even member queries, giving you back the time to grow your community and improve your facility.
We aren’t just another soulless software company, we are a family-run business who own and operate our own gyms. So we know what makes a good service for an independent gym and we always practice what we preach.
Ready to work with a partner that does the heavy lifting? Contact our demonstration team today for a free demo.
Bespoke Content, Quality Not Quantity
How can AI be unsuitable for producing high-quality content, despite its ability to produce content in vast quantities?
For our final point, we will head back to AI and a sentiment that was espoused in the first section of this blog. For those paying attention, it has been the throughline of the entire article.
We believe AI has a place. It seems that AI may even have a place in video with the recent announcement of Sora. An OpenAI product that seems to be able to produce uncannily realistic videos with only a few lines of text, in the style that we have come to expect from ChatGPT (also an OpenAI product) for text or Midjourney for pictures.
But the ‘place’ that AI has is not only a very tentative one, but one that must be subject to constant review.
So we believe that AI and language-learning models, as they currently stand, are effective for spell-checking and the like. Menial tasks. We do not believe they are any substitute for actual people behind a digital marketing strategy.
Take our example earlier of the local influencer working with the gym. Is it better to have one actual person preaching to their fans about the virtues of their partnership with an independent gym or fitness club. Or five ‘AI’ fitness influencers, were that possible, to espouse the same.
One is full of real passion and an actual relationship being forged. Between independent gym and influencer. Influencer and audience. Human and unreplicatable. The other is eerie and soulless, even if it can be produced in vast quantities.
So while we always advocate for adopting the latest technologies, up to and including AI, we also preach caution. Use AI responsibly. Use it as the powerful tool it is, to save tedium when checking actual work. But as the centrepiece of a digital marketing strategy for independent gyms and fitness clubs? No, we don’t think so. Not yet, and possibly not ever. But as the last five years have taught us. Never say never.
Our Final Thoughts
And so ends our little thinkpiece on marketing and digital marketing for independent gyms and fitness clubs in 2024. It is an exciting time for marketing in the fitness industry, with more ways than ever for even small independents to promote themselves in new and interesting ways.
It is also a time of great change, and maybe not entirely for the better. We have already seen some businesses, inside and outside of the fitness industry, taking the ‘easy route’ and generating vast quantities of content with AI. Perhaps adhering to the old adage of throwing something at a wall and seeing what sticks.
As we said, we believe AI tools can be used by independent gyms and fitness clubs to a good end even in their current state in 2024, but it is no substitute for the talent, passion and expertise required to succeed in the industry.
And speaking of those three qualities, here at Ashbourne we know how to utilise talent, passion and expertise to help independent gym and fitness club owners take their operation to the next level!
Over the last twenty five years (back when the term ‘AI’ was mainly a concept in science fiction or chess computers), we have helped thousands of gyms and fitness clubs reach greater heights. Whether it is with our versatile and powerful membership management software or our website creation capabilities, we have the ability to help any gym reach a broader audience more effectively!




















