When you’re scrolling TikTok at 2 a.m., an hour traditionally reserved for existential dread and pretending you’ll “sleep soon.” Suddenly, you see a man wearing a gas mask, hip-thrusting. The caption reads, “5x30, 5 min/day = RESULTS.”
The video cuts to his biceps, which look like they’ve been stolen from the Michelin Man. You stare. You blink. You drop the crumbs of your third snack onto your shirt. “Five minutes a day?! That’s less time than I spend deciding what to order on Uber Eats.”
Welcome to the 5x30 5min/day trend—TikTok’s fitness meme that proves you don’t need logic, science, or a personal trainer when you’ve got exaggeration, hilarious hip thrusts, and a song that makes you question why you suddenly want to bench-press a tractor tire.
The beginning of 5x30 5min/day trend
It all began this year from a YouTube channel called WorldFitVault featuring videos of a man flexing his muscles while wearing a gas mask.
The highlight of this spectacle was Hip thrusts on all fours. This video reached TikTok, where @ahquan120 decided that he, too, would reveal the “secret” to his physique. The secret was five sets of 30 reps of anything—as long as you do it while looking like an absolute maniac.
The trend claims that by performing exercises for 5 sets of 30 reps (hence, the 5x30) for only 5 minutes a day, you will ascend to a state of godlike muscularity.
The movements themselves are as absurd as the claims. People hip-thrusting on staircases, squatting while holding stuffed animals, doing push-ups with a Roblox character’s face pasted onto their video—anything goes. TikTok user @keshua_fitness even took his gas mask-clad thrusts to a public gym.
Every meme needs a soundtrack, and 5x30 5min/day hitched itself to the phonk anthem “Ela Vira Mortal.” If you’ve never heard it, just imagine music so intense it could motivate you to clean your room.
On TikTok, the fad had become quite popular by the middle of December 2024, with many people taking part and uploading their versions.
Does it 5x30 5min/day at least work?
Absolutely not. But also… kind of? Will you become Mr. Olympia after 5 minutes of aggressively thrusting at your carpet? No. Will you have fun, laugh at yourself, and maybe get your blood pumping a little? Yes.
The verdict
The 5x30 5min/day trend is peak TikTok. It’s chaos. It’s humor. It’s people wearing gas masks in gyms while everyone pretends this is totally fine. Five minutes a day won’t make you jacked, but it will give you a good laugh, and sometimes, that’s better for your health than any workout plan.
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Disclaimer: No carpets were harmed in the making of this trend.
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