A surgical athletic trainer shared a TikTok explaining how she starts her mornings by jumping up and down 50 times. The post went viral, and there’s some real science behind how the habit can be beneficial. Let’s break down why the hack may be worth trying.

Every now and then, a fitness trend comes along that actually makes us say: “Okay, that’s brilliant.” Kathryn Smith, a surgical athletic trainer, shared a TikTok explaining how she starts her mornings by jumping up and down 50 times as soon as her feet hit the floor. The video racked up “over 37 million posts on TikTok and raises just as many questions” (Bustle, 2025).

At first glance, it sounds almost too simple: jump up and down a few times and suddenly your health improves? While there’s never a magic trick for fitness, there’s some real science behind how this habit can be beneficial. Let’s break down why the viral hack may be worth trying.

BENEFIT #1: WAKING UP YOUR BRAIN

During initial consultations, we always ask our in-home and virtual personal training clients if they have difficulty waking up in the mornings. It’s a common problem for many, as circulation is slow in the AM; your brain isn’t firing on all cylinders quite yet. Exercise “is one of the best ways to keep your brain healthy” (Well & Good, 2021), boosting blood flow and oxygen delivery to sharpen your focus and clear mental fog. It also triggers the release of neurotransmitters that improve alertness and concentration. Jumping is a great way to get your heart pumping almost immediately.

BENEFIT #2: LYMPHATIC DRAINAGE

Your lymphatic system doesn’t have a pump like your heart does. It relies on exercise – specifically, muscle contractions – to get fluid moving. When you jump, the up-and-down motion acts like a natural pump. If you spend lots of time sitting or lying down, you might notice a heavy feeling in your legs. A quick round of morning jumps can help move that fluid along and keep your circulation humming. Think of it as a mini reset for your body.

BENEFIT #3: BODY TEMPERATURE

When you wake up, your body is much cooler, as it’s been in rest mode all night. Jumping is a great way to crank up your internal thermostat. Within a minute or two, your core body temperature rises and your muscles loosen up. You don’t have to commit to a full workout right away — just fifty jumps can wake you up, warm you up, and get you moving.

BENEFIT #4: BONE DENSITY

We talk a lot about strength training for muscles, but let’s not forget your bones. Many of our in-home personal training clients in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal training clients everywhere) are older, which makes bone density a top priority. Impact-based movements like jumping can become increasingly difficult as we age, and maintaining the ability to do them is a big deal.

There’s no need to jump as high as you possibly can or do hours of HIIT — just a little bit of low jumping each day can provide the right kind of stress to help keep bones strong and resilient. For younger folks, it helps build a strong foundation; for older adults, it helps protect against bone loss and fractures. Either way, your skeleton will thank you.

BENEFIT #5: MOOD

This one might be our favourite: movement changes your mood — fast. When you jump, your body releases endorphins: those feel-good hormones that instantly lift your spirits. On top of this, you get a hit of dopamine, which is linked to motivation and pleasure. Jumping can help you feel happier in the morning and less stressed heading into the day. If you’re prone to hitting snooze, it’s a quick way to flip your mindset from sluggish to energized.

BENEFIT #6: MOTIVATION

When you do something simple, quick, and positive for your health first thing, it creates momentum. It’s like starting your day with a win. That small accomplishment makes it easier to keep making good choices throughout the day, whether it’s sticking to your workout plan, choosing a healthier lunch, or even just keeping your posture in check while you work. Those fifty jumps can be the first domino that knocks over the rest.

We’re big believers in the power of small, repeatable habits. A lot of our new in-home and virtual personal training clients think fitness means long workouts, expensive equipment, and a big time commitment. In reality, it often comes down to small choices you can stick to day after day. Jumping in the morning checks all the boxes: it’s simple, fast, effective, and doesn’t cost a thing. Once you feel the benefits, you’ll want to keep doing it.

BENEFIT #7: CONSISTENCY

Lastly, one thing we’ve learned from working with hundreds of clients across Canada (and the globe) is that the earlier you move, the more likely you are to actually stick with your fitness goals. Aside from our own experience, many studies “indicate that consistent exercise timing, and especially consistent morning exercise, [can] be leveraged to promote more frequent exercise and more effective weight management among adults” (National Library of Medicine, 2020).

Life happens — work, errands, family, social plans — and afternoon or evening workouts often get bumped. When you build movement into your morning, you’re setting a tone of consistency. Even if it’s something small like jumping, you’re telling yourself to show up for your health first.

FINAL WORDS

Not all online fitness trends are worth the time, but we’re on board with this one. Jumping into the morning gives you better circulation, healthier lymphatic flow, stronger bones, a sharper brain, more energy, and a happier mood — all in under two minutes.

At Nielsen Fitness, we’re always looking for new ways for our clients to feel better and move more, and this hack is a winner. So, before you check your phone or grab your coffee tomorrow morning, take a minute and try it. You might be surprised at just how good it makes you feel!