30-Day Fitness Challenges to Get You Into Shape Fast
Have you heard of 30-day fitness challenges? What is a 30-day fitness challenge?
Summer is fast approaching and we all want to get bikini-ready but how?
The 30-day fitness challenges are when you perform different exercises and slowly increase the intensity each day. These challenges can be done anywhere, anytime, and there is no cost involved. In this way, you can easily stick to your daily workouts, lose weight and get in shape.
Staying motivated can be hard but it doesn’t have to be. Grab a friend, set small goals that are attainable goals, use motivational phrases each day, don’t compare yourself to others, and eat more whole foods that are not processed. These are just a few of the things I did and it really helped me to stay focused and motivated.
Benefits of 30-Day Fitness Challenges
The benefits of a personal 30-day challenge are you can personalize it to meet your own fitness goals. Find a challenge that you like and that will meet that goal, and then follow that program to the end of the 30 days.
This is the perfect solution if you have a hard time staying motivated because it takes the guesswork out of what you are going to do and how you are going to accomplish it. You find the idea and follow it through.
I also like the fact that you get to shake up your fitness routine because face it, we all get bored with doing the same old thing. Keeping a journal can also be helpful in tracking your 30-day challenge.
You can find fitness challenges just about anywhere: ask a friend, search online, ask a personal trainer, in fitness magazines such as Shape or Fitness, at your local gym, and not to mention there are a ton of apps for your phone that can be used.
Check out these six 30-day fitness challenges.
1. 30-Day Burpee Challenge
Goal: To feel stronger and more toned.
When I first heard of a burpee I had no idea what it was, but I learned quickly the benefits.
Burpees are an effective exercise that works all of your muscles, builds strength, and at the same time challenges your cardiovascular system.
The best part is that doing a burpee requires no equipment and it works every part of your body, trust me. There are different variations of burpees, so if you are starting out just make sure you are doing the correct form.
The 30-day burpee challenge requires no investment, only your time. It is a very efficient way to challenge your body and improve your fitness.
2. 30-Day Beginner Push Up Challenge
Goal: Build upper body strength and tighten your core.
This was one of my first 30-day fitness challenges and I loved it. Okay, I am a fifty-something person who has not done pushups in a very long time but I was up for the challenge. I wanted to build upper body strength and tone my arms too.
Make sure you are doing the correct form when performing any exercise so you can get the maximum benefit and avoid injury. There are different variations of pushups that will target different muscles but the one I start with is a variation with my knees bent.
Watch this video to see the different variations.
3. 30-Day Beginner Walking Challenge
Benefit: Helps burn calories and stay healthier.
Walking has many benefits whether you are starting with 30 minutes a day or working your way up to an hour daily.
Start with 2,000 steps a day and work up to 10,000 steps. Walking will burn calories and help you lose weight, a great way for beginners to get in shape.
Other benefits of walking are increased metabolism, increased energy, relieves stress, tones muscles and reduces the risk of many health conditions.
Walking is great exercise and gets you out of the house. It does not cost you anything, and you can walk with friends or walk with weights for an added challenge.
Walk your way to health and enjoy the benefits. Grab a friend or join a walking group in your area.
4. 30-Day Squat Challenge
Benefit: Helps to build muscle in your entire body and burns fat.
The benefits of doing squats on a regular basis are numerous. When working out they are one of the most complete moves out there. Make sure that you are doing the correct form so you can gain the most benefit and avoid injury. Slowly build your endurance and you will have a set of killer legs that rock, not to mention a great butt.
5. 30-Day Plank Challenge
Benefit: Strengthens your muscles and joints while improving posture.
Planks have become very popular when it comes to strengthening the core. If you have ever tried performing a plank, you will know why. The plank engages multiple muscle groups at the same time and you will quickly feel the benefits or the “burn” as many people will call it.
Another benefit from doing the plank is that it will help reduce back pain, which we all get at one time or another. The American Council on Exercise (ACE) states that “because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”
Start off slow and always make sure you are doing correct form to avoid injury.
6. 30-Day Wall Sit Challenge
Benefit: Tones the thighs, hips, calves and lower abs while building strength and endurance.
The wall sit might look easy to some people but it is a real quad burner.
- When performing a basic wall sit make sure that your back is flat against the wall.
- Place your feet shoulder-width apart and about two feet out from the wall.
- Slide down the wall into a squat position bending your legs until they are in a 90-degree angle – if possible – and your hamstrings parallel to the floor.
- Now HOLD this move as long as you can. If you can only do 15-20 seconds that’s okay.
Do what you can and increase the length of time each day to what you feel comfortable with.
I had the love-hate relationship doing this exercise. Every time my quads started to burn I wanted to give up but I gave myself a pep talk and completed the challenge each day.
By the end of 30 days, I was able to do wall sits for 2 minutes and 30 seconds. Needless to say, I was proud of my personal accomplishment and you will be too.
Watch the video here.