We live busy lives and often need a way to make reaching our health goals more fun. Trying a 30 day fitness challenge is a great way to fit fitness into your day and maintain a healthy, attractive body. Research has shown staying active has myriad health benefits, and taking this challenge will jump-start the fitness process. The fitness challenge that is perfect for you will make you feel motivated to work out and give you the satisfaction of seeing results.

Speaking of results, once you see what a difference 30 short days can make, you'll stay motivated to keep the challenge up a lot longer!

What Is A Fitness Challenge?

30 Days, Specific Exercises, And A Structured Schedule

A fitness challenge is a workout schedule that you commit to for a specific amount of time: usually one month. During the month, you will follow a plan for each day that includes specific exercises or rest time. The goal is to build up your fitness level so that by the end of the month you are capable of doing harder exercises with better form.

The Motivation Factor

Sometimes working out is a daunting task, but with the right 30 day fitness challenge, it can actually be something you look forward to. When you commit to doing exercises each day, you will feel strong and empowered. Working out can seem like a laborious task that will never end, but it is easier to work out when we know we only need to do a few specific exercises each day, and when we know the challenge will end after 30 days. When you see your progress, you will experience a sense of reward and greater self-esteem.

Finding Balance

If your fitness routine is too difficult, you will dread the workout. If it is too easy, you will feel bored. The right 30 day fitness challenge will keep you feeling driven without pushing you to the point where you no longer enjoy your workout.

Choose Exercises That Lead To The Results You Want

If you want to strengthen your arms, core, and lower body, you need to do exercises that target these regions. Doing the wrong exercises every day will lead to haphazard results and waste your time. The right 30 day fitness challenge will take the guesswork out of customizing your fitness routine and build your strength in the areas where you want to see results.

Endless Options

After you try your first 30 day fitness challenge, you will probably want to do another! There are thousands of plans available online or from personal trainers. You can even design one yourself. Whether you want to improve your strength, cardio, or overall fitness, you can find a challenge that will help you reach your goals. Some focus on exercises for your arms. Some target your abs. Others will help with your legs and buttocks. You can even find challenges that include yoga poses for increased flexibility or hand weights for greater strength.

Are Fitness Challenges Effective?

Working Out Right

The key to working out successfully is to do it every day and to complete exercises that gradually build in intensity. Completing this challenge will have you doing exactly that. Just by sticking to the challenge, you will find yourself exercising daily and doing a little more every time you work out. The best part? Visible results!

woman doing sit ups

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Maximize Your Satisfaction

Do you love the feeling of reaching a goal? Following a 30 day fitness challenge will give you a little boost of self esteem every day when you finish the prescribed workout. When you complete the entire challenge, you will feel a major sense of accomplishment. To stay organized, write down the date you started the challenge. You can even keep a workout journal with your daily reps and times to record your progress. If losing weight is your goal, you can write down your measurements at the beginning and end of the challenge.

Big Results…Little Time

Chances are, your health is not the only area of your life in which you have goals. We are all trying to stay fit while also making gains in our careers, building meaningful relationships, and pursuing other interests. The right challenge will help you meet all your goals in a timely manner by making your workout efficient. You will complete only the exercises that are relevant to your needs, spending as little as 20 minutes per day.

Don't Waste Your Money

Most 30 day fitness challenges require very little equipment. You will need some comfortable workout clothes and sneakers. Having an exercise mat is also a good idea, and some plans call for hand weights. Generally speaking, however, the investment is minimal. While you have the option of working with a personal trainer or fitness expert, there are many plans available online for no cost.

Find A Workout That Suits Your Space

No matter where you enjoy working out, you can find a 30 day fitness challenge that will suit your space. Do you enjoy hitting the gym? Going to an outdoor park? Maybe even the beach? Or do you prefer to workout in the comfort of your home? Any of these places are great options for your daily workout.

Enjoy Results Without Being Perfect

Don't be discouraged if you have an off day during your workout or if you experience some scheduling conflict that makes it impossible to complete a day. Professional athletes and people who exercise frequently understand that progress does not occur on a perfect incline. Some days, you might feel like a rock star. Other days, the amount of sleep you had the night before, your nutrition, or your mood might make the workout feel more challenging. This is ok. Don't worry about the off days. Just keep striving to complete the challenge and do your personal best!

A 30 Day Fitness Challenge Perfect For You

The Goal: Full Body Strengthening

couple doing a one-hand push up

Image via Pixabay

If you want to jump in and try a 30 day fitness challenge, here is a general plan that will target your upper body, core, and lower body. This plan will develop both your cardio endurance and your strength. After you complete this challenge, you can reflect on which aspects of the experience you enjoyed the most and how you would like to customize your fitness routine in the future. Have fun and make sure to always spend some time stretching before and after you workout.


DAY 1: 20 MINUTES OF CARDIO

DAY 2: (ARMS AND ABS)

  • 10 push-ups
  • 10 crunches
  • 5 walkouts
  • 1-minute plank

DAY 9: (ARMS AND ABS)

  • 14 push-ups
  • 14 crunches
  • 8 walkouts
  • 1 minute 30-second plank

DAY 10: (LOWER BODY)

  • 25 squats
  • 30 jumping jacks
  • 30 side leg lifts on each side
  • 1-minute wall sit

DAY 11: 20 MINUTES OF CARDIO

DAY 12: (ARMS AND ABS)

  • 16 push-ups
  • 16 crunches
  • 9 walkouts
  • 1 minute 45-second plank

DAY 13: (LOWER BODY)

  • 30 squats
  • 35 jumping jacks
  • 35 side leg lifts on each side
  • 1 minute 15-second wall sit

DAY 14: REST

DAY 15: 20 MINUTES OF CARDIO

DAY 16: (ARMS AND ABS)

  • 18 push-ups
  • 18 crunches
  • 10 walkouts
  • 2-minute plank

DAY 17: (LOWER BODY)

  • 35 squats
  • 40 jumping jacks
  • 40 side leg lifts on each side
  • 1 minute 30-second wall sit

DAY 18: 20 MINUTES OF CARDIO

DAY 19: (ARMS AND ABS)

  • 20 push-ups
  • 20 crunches
  • 11 walkouts
  • 2 minute 15-second plank

DAY 20: (LOWER BODY)

  • 40 squats
  • 45 jumping jacks
  • 45 side leg lifts on each side
  • 1 minute 45-second wall sit

DAY 21: REST

DAY 22: 20 MINUTES OF CARDIO

DAY 23: (ARMS AND ABS)

  • 22 push-ups
  • 22 crunches
  • 12 walkouts
  • 2 minute 30-second plank

DAY 24: (LOWER BODY)

  • 45 squats
  • 50 jumping jacks
  • 50 side leg lifts on each side
  • 2-minute wall sit

DAY 25: 20 MINUTES OF CARDIO

DAY 26: (ARMS AND ABS)

  • 24 push-ups
  • 24 crunches
  • 13 walkouts
  • 2 minute 45-second plank

DAY 27: (LOWER BODY)

  • 50 squats
  • 55 jumping jacks
  • 55 side leg lifts on each side
  • 2 minute 15-second wall sit

DAY 28: REST

DAY 29: 20 MINUTES OF CARDIO

DAY 30: (ARMS AND ABS)

  • 26 push-ups
  • 26 crunches
  • 14 walkouts

Conclusion

toned shoulders of a man

Image via Pixabay

Taking on a 30 day fitness challenge is a great way to get out of your comfort zone without feeling too uncomfortable. It is an effective tool to organize your workout routine and to be sure you are doing exercises for the results you desire. You don't have to be perfect to follow a 30 day fitness challenge, but with all the options available, you can find a routine that is perfect for you! Give this one a try, get a little sweaty, and enjoy the benefits!

Featured Image via Pixabay

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