Measured Updated dailyMarkdown copy
One 'If you did...' sentence runs the workout
A viral fitness format on TikTok and Instagram
The whole routine is delivered as one unfinished conditional sentence ('If you did 10 squats... then...') that only resolves at the end.
5
accounts it worked for
7x
median, times their usual
#40
of 79 in fitness
Editing trick
Slideshow, Talking head
Why it works
The open sentence makes viewers watch or swipe to the end to hear the payoff. It also hands them a complete, saveable workout with sets and reps.
Hook formulaIf you did [X reps of exercise 1]... [exercise 2]... you'd have [result]
How to make it
- 1Open with 'If you did [sets x reps of move 1]...'
- 2Add one move per clip or slide, continuing the same sentence
- 3Close with the result you'd have earned
Examples
Best first, one per account. Each links to the original post.
- @b.palmer_
764K followers, TikTok
“I WISH MORE”
33x their usual views, talking head, home workouts
- @elisesbodyshop
1.3M followers, Instagram
“IF YOU DO 10 SQUATS..”
8.3x their usual likes, slideshow, strength
- @coachjohnnoel
491K followers, TikTok
“You Sexy Thing Hot Chocolate”
6.8x their usual views, talking head, pilates and yoga
- @jennifermartinnn
214K followers, Instagram
“If you did 3 sets of 10-12 Goblet Squats...”
5.8x their usual views, talking head, strength
- @sallygunnell
572K followers, Instagram
“If you did...”
4.0x their usual views, talking head, strength
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Get the MCPMore fitness formats
- Before-and-after flash in the first seconds
24 accounts, median 16x their usual
- Muscle diagram overlay shows what each move hits
21 accounts, median 6x their usual
- Act out the bad rep, then fix it
11 accounts, median 20x their usual
- Exact reps and times stamped on rapid clips
15 accounts, median 8x their usual
- Popular belief declared wrong in first line
9 accounts, median 15x their usual
- Your age named against the body goal
8 accounts, median 13x their usual
- Wrong form then right form, marked on screen
7 accounts, median 19x their usual
- Old photo of you beside today's result
7 accounts, median 17x their usual
- Name the vanity problem area in the hook
7 accounts, median 12x their usual
- Whole workout with one piece of equipment
8 accounts, median 8x their usual
How this is measured
- Every post is compared with its own account's usual reach, not with other accounts. "14x their usual" means the post got 14 times the median views of that account's recent posts.
- TikTok videos and Instagram Reels are measured on views. Instagram carousels have no view count, so they are measured on likes against the account's usual likes, and say so.
- A post makes the library at 2x its account's usual or more. A format is a repeatable move (what is said or shown, or how it is edited) that several accounts used in breakout posts. It is listed here once it worked for 3 or more different accounts.
- Formats rank on how many accounts they worked for and how far above usual, damped so a fluke on one tiny account cannot outrank a format that worked for ten.