What Is The '5x30 5min/day' Trend? The TikTok Fitness Meme Explained

TikTok fitness influencers are some of the least serious posters in the game, and the so-called "5×30" meme is a prime example of this fact.

Back in November, the YouTube page WorldFitVault posted a series of pseudoscientific videos showing how a man could hip thrust and plank his way into being more "endowed" earlier this year, prompting several buff internet men to take the joke video as a challenge.

Now, TikTok is inundated with clips of men getting down on their knees and plowing into the air, all to the beat of a Brazilian phonk song that would put a Sam Sulek meme edit to shame.

Here's why you might be seeing more memes about the 5×30 5 Mins/Day TikTok trend, as well as where it comes from.

Where Did The '5×30' Meme Originate?

Earlier in 2024, the YouTube channel @WorldFitVault began posting a series of informative videos showing a figure with his muscles exposed doing a number of exercises, the relevant muscle groups lighting up in red every time he flexed.

On November 16th, the page then posted the now infamous "5×30" meme, depicting a muscular figure wearing a gas mask crouched down on all fours, his pelvis rising and smashing into thin air.

It wasn't long till a TikToker caught onto the viral YouTube video. In early December 2024, TikTok user @ahquan120 posted a video joking about how he achieved his physique by doing a regiment of 5 sets and 30 reps of @WorldFitVault's moves.

@ahquan120 W Exercise #fyp #gym #gymmotivation #gymrat ♬ original sound – MasterQuan

The TikToker also added a song that would go on to become the meme's anthem, a slowed version of the Brazilian phonk track "Ela Vira Mortal" by MC Zudo Boladão, MC PH77, DJ VIlão DS and Magrin da DZ70.

How Did '5×30 5 Minutes A Day' Become A Meme?

More TikTokers posted videos participating in the trend in December 2024, including @vicktorzx7, who posted a video connecting his muscular Roblox character to @WorldFitVault's YouTube uploads. A few days later, a fitness influencer brought the meme to life, posting a video of himself performing @WorldFitVault's hip thrust exercises at a packed public gym, prompting comments that read, "in a public server is crazy."

@vicktorzx7 Foi assim que eu fiquei forte 💪🏽#fyp #roblox#gym #winterarc #stronger #meme#robloxcore ♬ original sound – MasterQuan

@keshua_fitness Mi para ti anda raro #gymtok #fyp #paratiiii #gym #gymrat #meme #gymhumor #humor #ruso #comedia #rutina #gymrutina ♬ 5×30 5Min per day workout meme – Blarduksa

More TikTokers latched onto the trend, combining the song and the fitness videos into their video game and sports edits. TikToker @chtozdesb posted one such video to share a Brawl Stars meme, while TikToker @m4ximrr posted an inexplicable Ronaldo fan edit.

@chtozdesb 5×30 5min day in Brawl stars? #brawlstarstiktok #brawlstars #edit #bs #brawl #fypage #fy #fyp ♬ оригинальный звук – chtozdesb

@m4ximrr Because of @Blarduksa I only do 5×30 exercises🏋️ #ronaldo #fy #viral #xcyzba ♬ оригинальный звук – z3l

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For the full history of 5×30 5 Minutes a Day, be sure to check out Know Your Meme's encyclopedia entry for more information.