Personally, I love a 30-Day fitness challenge.
Because it’s a goal you can shoot for with a clear start and end that is enough time to see results, but not so much time that it’s too overwhelming to start.
In other words, its a powerful motivation tool, and a great way to start building an exercise habit if you’re totally new to exercise. So today I thought I’d share some 30-day fitness challenge ideas in case you’ve been looking for a way to kick-start your fitness regime.
[Updated August 1st, 2020]
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But first… Do 30-day workout challenges really work?
Before we get into 30-day fitness challenge ideas, you might be wondering, “Can you get in shape in 30 days?”
It’s a legitimate question. By now, you’ve probably seen your fair share of ads claiming that they do work, with dramatic before and after pictures to prove it.
But it can seem a little dubious.
Whether or not a 30-day challenge will work for you depends on what your expectations are. If you want to look like a bodybuilding competitor, then a 30-day challenge is probably not going to help you reach that goal.
But if you need to drop some weight, form an exercise habit, and look or feel better in your clothes, then yes, a 30-day challenge can definitely help you achieve that!
How do you make a 30-day fitness challenge?
You can totally DIY your own fitness challenge. In general, you just need to pick what kind of challenge you want to do, then make a schedule for yourself to follow over the next 30 days, with each day being a little more challenging than the one before it.
Here are some examples of 30-day fitness challenge ideas that you can try out:
Jillian Michaels “Take back 2020 Challenge”
On August 1st 2020, JM released a new 30-day challenge within her My Fitness app called Take Back 2020. In this challenge, you train 6 days a week for four weeks, pushing through a variety of awesome workouts including yoga, HIIT, and kickboxing.
I have already gushed about this app a few times on my blog and am super excited to start this challenge myself! And if you’re new to the app she is currently offering a special price for a 3-month subscription.
Focusing on a certain body part or muscle group. You’ve probably seen these kinds of challenges in your Pinterest feed, like:
- Squat challenges
- Pushup Challenges
- Plank Challenge
But these challenges are misleading because when it comes to losing weight, exercising one part of your body will strengthen that part, but won’t make you lose fat from that area.
For example, if you do nothing but ab exercises, it’s not going to help you lose fat from your stomach specifically. That’s the theory of “spot reduction” and science indicates that it’s basically not possible. In other words, you can’t really control where you lose fat.
My personal experience has been that it’s more like peeling an onion; it comes off in layers.
For that reason, I prefer workout challenges that involve full-body exercises because it burns more calories and is better for overall conditioning.
BUT. That doesn’t mean that targeted challenges aren’t useful. For example, if you want to focus on strengthening a weaker area of your body you could benefit from a challenge targeting that area.
For example, I could definitely benefit from doing a daily pushup challenge!
They are also usually really simple to follow because they involve the same kind of exercise over and over, and usually a matter of increasing reps over the course of 30 days.
For example, if you’re doing a 30-day squat challenge, it might look something like this:
Day 1: 10 Squats
Day 2: 15 Squats
Day 3: 20 Squats
And so forth.
Strength HIIT Challenge
HIIT challenges are one of my favorites because it strengthens your whole body while burning a lot of calories. (It’s all about that EPOC or “afterburn” effect!)
A HIIT challenge could include 3-6 different strength-based exercises that you do every day, and just increase the number of reps each day. Or you can try harder variations of those exercises as the days progress.
This one probably takes a little more planning than the others but has the potential to produce the best results!
(Bodyboss has a pretty awesome 30 Day challenge that’s great for beginners or those who are new to HIIT!)
A more low-impact option is to try a 30-day step-counting challenge. I’ve already gushed about how much I love walking as a form of exercising. And step-counting is a great way to benchmark your progress and make it more fun.
One of my favorite things about step counting challenges is that you can break it up into as many sessions as you want. So while a target of 10000 steps in a day may seem like a lot, if you plan it so that you do 10-20 minutes of walking several times throughout the day, you can reach that goal pretty easily.
I made a 30-day step count challenge tracker just for this purpose! It takes you from 1000 to 20,000 steps in just 30 days. All you need to do is print it out and log your steps in each day to keep you on track!
You just need a reliable pedometer. Most phones these days have one built-in, so they will do the job in a pinch – but I really recommend wearable fitness trackers because I find they’re more accurate and they track so much more than just your steps!
Plus if you get something like a FitBit, you can do step-counting challenges with other friends who own the device. A little friendly competition can certainly make a challenge more interesting!
(I have been known to get out of bed and start walking around my house at 11 pm in order to out-step a competing friend!)
If better endurance and cardiovascular health is your fitness goal, you can try doing a 30-day cardio challenge. You can build your endurance a little each day but adding a minute or two each day.
These could be a walk-to-run challenge or a jump rope challenge.
I like the jump rope challenge because you’re getting a tiny bit of plyo action in there, and you can do it inside with minimal space. You don’t even actually need a jump rope, you can just mimic the arm swings like you’re holding one.
What is the best 30-day fitness challenge?
Really, it comes down to your preference and what your fitness goals are. There really isn’t a “best” in my opinion.
The goal is to choose a challenge that you’re pumped up to do so that you don’t feel like calling it in after two weeks. (Or two days. Oh yeah, I’ve totally bailed on a workout plan after two days before. Many, many times.)
Part of the problem with these aforementioned 30-day challenge ideas is that they can get a little boring.
It got me to thinking that it would be fun to do a challenge that mixes things up a bit from one day to the next.
To that end, I created a done-for-you challenge option:
Motivation Reboot: 28-Day Fitness Challenge
But I’d been itching to design my own challenge that incorporates a different mix of exercises while being both simple to follow and effective. I wanted it to stay interesting and challenging without being overwhelming.
And I think the Motivation Reboot: 28-Day Fitness Challenge Planner accomplishes that!
It also includes a blank template so you can design your own custom workout challenges, as well as a progress tracker where you can record your weight and measurements.
Each week consists of 3 strength circuit workouts mixed in with cardio and step-count challenges. It starts off easy, with shorter time commitments – and ramps up over 4 weeks.
Below is an outline of each week, and the actual schedule for week 1:
- 3 x Circuit workouts (6 minutes x 2 sets = 12 minutes per workout)
- 2 x Step count challenges
- 1 x 20 minute cardio day
- 3 x Circuit workouts (7 minutes x 2 sets = 14 minutes per workout)
- 2 x Step count challenges
- 1 x 25 minute cardio day
- Circuit length = (6 minutes x 3 sets = 18 minutes per workout)
- 1 x Step count challenge
- 2 x 25 minute cardio days
- Circuit length = (7 minutes x 3 sets = 21 minutes per workout)
- 1 x Step count challenge
- 2 x 30 minute cardio day
Because you’re a The Fit Careerist reader and this planner is brand new, you can snag your challenge planner for 40% if you use the code LAUNCHWEEK40 at checkout before the end of May!
So how about it? Are you up for a challenge?
Or have you ever tried any of these 30 Day Fitness Challenge ideas? If so, what were your results? Write your answer in the comments!