Basically, we all want a fit body but do not get the motivation to workout daily. We can spend our time watching Netflix for hours. But when it comes to a quick 20-minute fitness exercise, we suddenly get busy.
What if I tell you can make your daily exercise exciting and effective at the same time? Will you be motivated enough to free your schedule? Well, world famous trainees and experts have designed various types of exercise challenges to motivate more people into fitness. The most popular one is the 30 day exercise challenge.
So, without wasting any more time, let’s see what this challenge is and how it can benefit you.
What is a 30 Day Exercise Challenge?
The fitness experts have designed 30-day fitness challenges with different types of workouts. This challenge allows you to work on your different major muscles every day for the next 30 days.
The workout plan improves your body posture, builds your muscles, and gives enough time to recover. You will find different types or categories of 30 day exercise challenges. In the upcoming sections, I will try to share the top ones with you.
How to make a 30 day workout challenge?
Actually, building a 30 days fitness plan is really easy. You can pick one from popular or trending challenges. Or, you can customize the challenge structure on your own.
First, determine which type of 30 days challenge you want to do. For example, you can do a 30 days full body workout or pushups challenge. Then pick your preferred exercise from the category. Schedule a 20 to 30 minutes workout every day to follow that plan. Also, try to make the exercise more intense and challenging every day.
Does the 30 day exercise challenge really work?
It is a legitimate question asked by many. If you are going to follow the 30-day challenge, then you have every right to know if it works or not. The answer can be both yes and no. How? Let me explain.
The final outcome totally depends on how much time and energy you are investing in the exercises. If you want a body like professional bodybuilders, then no, this challenge will not work for you. But if you want to lose your extra body weight and build some muscles, then this plan will definitely work.
Primary structure of a 30 day fitness challenge plan:
Well, this challenge offers you the freedom to select exercises for yourself. To make your planning easier, here is a primary structure you can follow.
Day 1: Upper body
Day 2: Lower body
Day 3: Cross Training
Day 4: Full body
Day 5: Abdominal exercises
Day 6: Cross training
Day 7: Rest
Select your preferable workouts according to the muscle category. Then, build a plan for a 20 to 30 minutes workout every day. Each week continue the same exercise. Once you get used to the training, make the workouts more intense by adding weight or bringing variety to them.
30 day fitness challenge for beginners:
Doing workout daily is a bit tough for beginners. They need time, energy, and motivation to get used to the routine. In the previous section, I have shared a primary structure you can follow to customize your own workouts. Here you will get the full 30-day details plan.
| Day | Exercise |
| Day 1 | 5 squats 5 push ups 10 seconds plank 5 lunges 5 jumping jacks 5 reverse crunches 15 seconds wall sits |
| Day 2 | 6 squats 6 push ups 10 seconds plank 6 lunges 6 jumping jacks 6reverse crunches 15 seconds wall sits |
| Day 3 | Rest |
| Day 4 | 7 squats 7 push ups 15 seconds plank 7 lunges 7 jumping jacks 7 reverse crunches 20 seconds wall sits |
| Day 5 | 8 squats 8 push ups 15 seconds plank 8 lunges 8 jumping jacks 8 reverse crunches 20 seconds wall sits |
| Day 6 | 9 squats 9 push ups 15 seconds plank 9 lunges 9 jumping jacks 9 reverse crunches 20 seconds wall sits |
| Day 7 | Rest |
| Day 8 | 10 squats 10 push ups 20 seconds plank 10 lunges 10 jumping jacks 10 reverse crunches 25 seconds wall sits |
| Day 9 | 11 squats 11 push ups 20 seconds plank 11 lunges 11 jumping jacks 11 reverse crunches 25 seconds wall sits |
| Day 10 | 12 squats 12 push ups 20 seconds plank 12 lunges 12 jumping jacks 12 reverse crunches 25 seconds wall sits |
| Day 11 | Rest |
| Day 12 | 13 squats 13 push ups 25 seconds plank 13 lunges 13 jumping jacks 13 reverse crunches 30 seconds wall sits |
| Day 13 | 14 squats 14 push ups 25 seconds plank 14 lunges 14 jumping jacks 14 reverse crunches 30 seconds wall sits |
| Day 14 | 15 squats 15 push ups 25 seconds plank 15 lunges 15 jumping jacks 15 reverse crunches 30 seconds wall sits |
| Day 15 | Rest |
| Day 16 | 16 squats 16 push ups 30 seconds plank 16 lunges 16 jumping jacks 16 reverse crunches 35 seconds wall sits |
| Day 17 | 17 squats 17 push ups 30 seconds plank 17 lunges 17 jumping jacks 17 reverse crunches 35 seconds wall sits |
| Day 18 | 18 squats 18 push ups 30 seconds plank 18 lunges 18 jumping jacks 18 reverse crunches 35 seconds wall sits |
| Day 19 | Rest |
| Day 20 | 19 squats 19 push ups 35 seconds plank 19 lunges 19 jumping jacks 19 reverse crunches 40 seconds wall sits |
| Day 21 | 20 squats 20 push ups 35 seconds plank 20 lunges 20 jumping jacks 20 reverse crunches 40 seconds wall sits |
| Day 22 | 21 squats 21 push ups 35 seconds plank 21 lunges 21 jumping jacks 21 reverse crunches 40 seconds wall sits |
| Day 23 | Rest |
| Day 24 | 22 squats 22 push ups 40 seconds plank 22 lunges 22 jumping jacks 22 reverse crunches 45 seconds wall sits |
| Day 25 | 23 squats 23 push ups 40 seconds plank 23 lunges 23 jumping jacks 23 reverse crunches 45 seconds wall sits |
| Day 26 | 24 squats 24 push ups 40 seconds plank 24 lunges 24 jumping jacks 24 reverse crunches 45 seconds wall sits |
| Day 27 | Rest |
| Day 28 | 25 squats 25 push ups 45 seconds plank 25 lunges 25 jumping jacks 25 reverse crunches 50 seconds wall sits |
| Day 29 | 26 squats 26 push ups 45 seconds plank 26 lunges 26 jumping jacks 26 reverse crunches 50 seconds wall sits |
| Day 30 | 27 squats 27 push ups 45 seconds plank 27 lunges 27 jumping jacks 27 reverse crunches 50 seconds wall sits |
You need to complete 2 to 3 sets of each workout every day. Continue the exercise for 20 to 30 minutes, and soon you will notice the changes. Also, to do this 30 day workout challenge, no equipment is needed.
30 day workout challenge to lose weight
The chart I have given above is also effective for weight loss. But for the best outcome, you need to maintain your food habit throughout the 30 days. Do not eat a high carb or fatty foods. Add a lot of vegetables and fruits to your meal.
30-day full body workout challenge
I have mentioned above that there are different types of 30-day challenges available. You can try the full body fitness plan as a 30 day exercise challenge. Here is a list of workouts that you can add to your fitness plan for your convenience.
- Modified push ups
- Sit ups
- Leg raises
- Crunches
- Dips
- Modified plank
- Squats
- Jog
Perform at least 2 or 3 sets of each exercise every day for 30 days. Each week, you can take a day to rest. Increase the number of reps and modify the workouts once you get comfortable with them. Practicing the workouts for 30 days will make your body muscles stronger and more improved.
30-day challenge squat
Health enthusiasts are crazy about squats. Why wouldn’t they be? The squats are easy to do and give you a strong core. If you are thinking about taking the 30 days squat challenge, then here is a chart you can follow.
| Day | Squat | Total Reps |
| 1 | Basic squat | 75 |
| 2 | Squat pulse | 75 |
| 3 | Squat jumps | 75 |
| 4 | Rest | – |
| 5 | Sumo squat | 75 |
| 6 | Reaching sumo squat | 75 |
| 7 | Sumo squat + reaching sumo squat | 75 |
| 8 | Rest | – |
| 9 | Oblique squat | 120 |
| 10 | Narrow squat | 120 |
| 11 | Jump squat | 120 |
| 12 | Rest | – |
| 13 | Squat pulse | 120 |
| 14 | Reaching sumo squat | 120 |
| 15 | Sumo squat + reaching sumo squat | 120 |
| 16 | Rest | – |
| 17 | Side squat | 140 |
| 18 | Basic squat | 140 |
| 19 | Narrow squat | 140 |
| 20 | Rest | – |
| 21 | Squat jumps | 140 |
| 22 | Squat pulse | 140 |
| 23 | Reaching sumo squats | 140 |
| 24 | Rest | – |
| 25 | Sumo squat + reaching sumo squat | 180 |
| 26 | Narrow squat | 180 |
| 27 | Side squat | 180 |
| 28 | Rest | – |
| 29 | Basic squat | 180 |
| 30 | Squat jumps | 180 |
You can increase the number of total squats if you want. Also, you can add more intense or challenging squats in the chart.
30-day challenge plank
Plank is one of the best workouts that you can do to strengthen your body. You can practice plank every day for the next 30 days. If you are a beginner, then start day 1 with a 5-second plank. Increase the timing each day to challenge yourself.
Practicing a 30 day exercise challenge will benefit you both mentally and physically. Completing the plan will give you a strong body and uplift your self confidence.
Related: The Best Back Workouts For Power And Muscle Building