Choose The Best 30 Day Exercise Challenge With No Equipment

30 day exercise challenge

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?

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.

30 day fitness challenge for beginners

DayExercise
Day 15 squats
5 push ups
10 seconds plank
5 lunges
5 jumping jacks
5 reverse crunches
15 seconds wall sits
Day 26 squats
6 push ups
10 seconds plank
6 lunges
6 jumping jacks
6reverse crunches
15 seconds wall sits
Day 3Rest
Day 47 squats
7 push ups
15 seconds plank
7 lunges
7 jumping jacks
7 reverse crunches
20 seconds wall sits
Day 58 squats
8 push ups
15 seconds plank
8 lunges
8 jumping jacks
8 reverse crunches
20 seconds wall sits
Day 69 squats
9 push ups
15 seconds plank
9 lunges
9 jumping jacks
9 reverse crunches
20 seconds wall sits
Day 7Rest
Day 810 squats
10 push ups
20 seconds plank
10 lunges
10 jumping jacks
10 reverse crunches
25 seconds wall sits
Day 911 squats
11 push ups
20 seconds plank
11 lunges
11 jumping jacks
11 reverse crunches
25 seconds wall sits
Day 1012 squats
12 push ups
20 seconds plank
12 lunges
12 jumping jacks
12 reverse crunches
25 seconds wall sits
Day 11Rest
Day 1213 squats
13 push ups
25 seconds plank
13 lunges
13 jumping jacks
13 reverse crunches
30 seconds wall sits
Day 1314 squats
14 push ups
25 seconds plank
14 lunges
14 jumping jacks
14 reverse crunches
30 seconds wall sits
Day 1415 squats
15 push ups
25 seconds plank
15 lunges
15 jumping jacks
15 reverse crunches
30 seconds wall sits
Day 15Rest
Day 1616 squats
16 push ups
30 seconds plank
16 lunges
16 jumping jacks
16 reverse crunches
35 seconds wall sits
Day 1717 squats
17  push ups
30 seconds plank
17  lunges
17  jumping jacks
17  reverse crunches
35 seconds wall sits
Day 1818 squats
18 push ups
30 seconds plank
18 lunges
18 jumping jacks
18 reverse crunches
35 seconds wall sits
Day 19Rest
Day 2019 squats
19 push ups
35 seconds plank
19 lunges
19 jumping jacks
19 reverse crunches
40 seconds wall sits
Day 2120 squats
20 push ups
35 seconds plank
20 lunges
20 jumping jacks
20 reverse crunches
40 seconds wall sits
Day 2221 squats
21 push ups
35 seconds plank
21 lunges
21 jumping jacks
21 reverse crunches
40 seconds wall sits
Day 23Rest
Day 2422 squats
22 push ups
40 seconds plank
22 lunges
22 jumping jacks
22 reverse crunches
45 seconds wall sits
Day 2523 squats
23 push ups
40 seconds plank
23 lunges
23 jumping jacks
23 reverse crunches
45 seconds wall sits
Day 2624 squats
24 push ups
40 seconds plank
24 lunges
24 jumping jacks
24 reverse crunches
45 seconds wall sits
Day 27Rest
Day 2825 squats
25 push ups
45 seconds plank
25 lunges
25 jumping jacks
25 reverse crunches
50 seconds wall sits
Day 2926 squats
26 push ups
45 seconds plank
26 lunges
26 jumping jacks
26 reverse crunches
50 seconds wall sits
Day 3027 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 workout challenge to lose weight

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.

DaySquatTotal Reps
1Basic squat75
2Squat pulse75
3Squat jumps75
4Rest
5Sumo squat75
6Reaching sumo squat75
7Sumo squat + reaching sumo squat75
8Rest
9Oblique squat120
10Narrow squat120
11Jump squat120
12Rest
13Squat pulse120
14Reaching sumo squat120
15Sumo squat + reaching sumo squat120
16Rest
17Side squat140
18Basic squat140
19Narrow squat140
20Rest
21Squat jumps140
22Squat pulse140
23Reaching sumo squats140
24Rest
25Sumo squat + reaching sumo squat180
26Narrow squat180
27Side squat180
28Rest
29Basic squat180
30Squat jumps180

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