When you want to “shock” your body to help push yourself to grow, a fitness challenge is a great way to do it. Busy moms have precious little time, but the great thing about these 30-day fitness challenge ideas is that they will push you, help you build healthy habits, and make you stronger without eating up too much time!
One common thing that busy moms bemoan is not having enough time available to attainfitness goals.
And it can be very easy to feel that way.
I get it! I’m a very busy mom of 3 boys.
But, as a busy mom who worked to become a group fitness instructor, I also know the benefits of working out – physically as well as mentally and emotionally!
Whether you have personal goals of weight loss, building muscle strength, or simply developing overall healthy habits, a simple challenge can help you meet them!
I’m such a HUGE fan of fitness challenges. You can do anything for 30 days, right? Yep, it’s tough, but it’s also one of the best ways to do the hard work without being overwhelming.
Maybe it’s the start of a new year, or maybe you just want to kickstart yourfitness journey. No matter when you decide to pursue thehealth benefitsof exercise, try doing a30-day exercise challengeto help you get over the hump and get started!
Benefits ofFitness Challenges and MakingGoals
Depending on who you listen to, it takes 21-28 days to form anew habit(I personally think it’s closer to 28 days), so that’s another reason why I like these 30 day fitness challenge ideas. None of them alone will make you beach bod ready, however, they will each:
- stretch you a little
- help build muscle
- encourage you to move with daily exercise
- get you in the habit of scheduling your workouts into your day
- have a time limit so you can keep changing things up so it never gets boring
Plus, they don’t takemuch timeout of your day, so they are VERY doable, no matter what your daily schedule looks like.
And they’re fun – especially when you do them with a friend or a group of people!
AND if all that wasn’t enough – they have built-in rest days!
Keeping it fun and interesting is the key to staying committed to your fitness goals.
You might find using afitness trackeror a fitness planner helpful as another tool to help you stay committed. I know that I take the data I receive and use it to push myself to do more over time.
Safety Note: Before starting any fitness program (including basic 30-day fitness challenge ideas), please consult with your doctor.
30-Day Fitness Challenges – How To Stick With It?
If you are new to fitness challenges, you may be reading “30 days” and thinking “how can I possibly commit to something so long?”
Here are a few helpful ideas:
- Do it With a Buddy – (or better yet, a group!) knowing that your accountability partner iswaiting to hear that you’ve completed your daily workout (or join you at the gym to get it done)can be SO helpful for keeping you accountable.Plus, this keeps it FUN which keeps you coming back for more!
- Schedule Your Workout Time – I used to be very opposed to this. However, as my days have gotten busier, I know that I need to schedule my workout time or it WON’T happen.
- Track Your Progress – Record how long you worked out, what exercises you did, how it felt before, during, and after, etc. in a fitness planner or a calendar so you can track your progress over time. Set goals and work toward them – looking back at your progress can be SO motivating!Tracking your macrosis another important aspect of maximizing results. It helps you understand where those calories are coming from and how they affect your body.
Big List Of Fitness Challenge Ideas
I’ve rounded up a comprehensive 30-day workout challenge program list to give you a strong foundation of options and help you find what you need to meet your specific goals! I divided thesemonthly challengesby muscle groups and activity type to help you start the cycle ofpositive changes.
NOTE: One of the BEST things about any 30-day fitness challenge is that it works for different difficulty levels! Simply modify the suggested moves to make your challenge easier or harder based on your own physical limitations and fitness goals.
30-DayYoga Challenge Ideas
While yoga isn’t the “easy workout” that many people believe, it is incredibly relaxing and empowering. Plus, you will stretch, strengthen, and tone along the way!
Warning: As you go through these workout challenges, you may experience feelings of pride and excitement over your accomplishment – and you should! Keep pushing yourself to achieve those goals!
Ab & Core Fitness Challenge Ideas
A strong core is KEY to reducing your risk of injury in life.Ready to get your core nice and strong? Embrace the plank position and get started strengthening and toning yourwhole body!
- Crunch Challenge
- 28 Day Plank Challenge – it may not be a full 30-day plank challenge, but you’ll get all the same benefits!
- 30-Day Flat Abs
- Ab challenge
- 30-Day Abs Challenge
- Ab Challenges
- Amazing Arms and Abs Challenge
Arm and Upper Body 30-Day Challenge Ideas
If you’re looking for fun ways to push yourself, give these workout challenge ideas a try. They’ll help you get moving and keep it enjoyable. And the best part is that you don’t need a gym membership to do them!
Who doesn’t want sculpted arms? Arms are a good location where you can tone and build muscle quickly.
- 30 Day Shoulder Challenge
- Push-Up Challenge
- Arm Challenge to sculpt your arms
- Upper Body Challenge
- Push Up Challenge for sculpted arms
Leg Fitness Challenges
If you want to get those legs toned and strong, you have got to check out this list of fitness challenge ideas. There’s something for everyone!
- Challenges for Legs and Thighs
- 30 Day Thigh Slimming Challenge
- Squat and Plank Challenge
- Wall Sit Challenge
- Squat Challenge
- Leg lift Challenge
- Lunge Challenge
Full-Body Training Fitness Challenge Ideas
From beginners to intermediates and everywhere in between, this list is agreat placeto start for adding full-body workouts to yourworkout routine. Get moving and get stronger with:
- 30 Day Walking Challenge
- Killer Full Body Workout Challenges – strength training at its best!
- 30 Day Crossfit Challenge – it’s like having a personal trainer at your fingertips!
- Crunches, Pushups, Squats and Lunges
- 30 Day HIIT Cardio Challenge
- Beginner’s Running Challenge
- 25 Body Weight Crossfit Exercises
- 30 Day Fitness Challenge – this is a GREAT challenge for any level of fitness!
- 15 Minutes a Day with Betty Rocker
- Exercise-a-Day Challenge
- From Walking to Running
Family Workout Challenges
Want to move as a family? If you want some family fitness challenge ideas that work for all fitness levels,check out this list and try doing them together!
- 5 Simple Family Activities to Get Healthy
- 30 Minute Family Workout Challenge
- Fun Family Workouts
- 30 Day Family Fitness Challenge
- Fun Family Fitness Challenge
Best Gym Challenge Ideas
I love body weight-based strength training, but if you find going to the gym motivating or want to add in weight training, here are some 30-day fitness challenge ideas for you.
Whether you’re just starting out―or starting again―this type of challenge is for gym members who want to dramatically improve their physique and fitness levels.
- Muscle and Fitness 4-Week Gym Plan
- 30-Minute Gym Workout From Harpers Bazaar – this workout utilizes just 8 simple exercses for a quick in-and-out full-body workout.
Favorite Workout Resources
If you want to find even more resources beyond 30-day fitness challenge ideas, check these out! They’re terrific!
- Svelte Workouts – YouTube videos you can follow
- Blogilates – You can find some amazing toning workouts on her YouTube channel – and her fitness app too!
- Betty Rocker – She’s great for home workouts and gives great ideas for modifications
- Growingannanas – She has some great YouTube videos if you like following those
These workout challenges are mostly bodyweight resistance, however, there are a few simple supplies that will make your workouts more effective.
- 2-pound hand weights
- 3-pound hand weights
- 5-pound hand weights
- 8-pound hand weights
- Resistance Bands
- Yoga Mat
- Water Bottles
When it comes to fitness and feeling your best, what matters the most is that you GET MOVING. Make it fun by doing one of these fitness challenge ideas with a group of people or together as a family.
But no matter how busy you are, you absolutely CAN squeeze some time into your day for fitness! (and you’ll feel amazing! 💪 )
Don’t forget to join us in the Facebook group and get moving with us – we’re a friendly bunch!
More New Year’s Inspiration
If you love these 30-day fitness challenge ideas and want even more inspiration for creating healthy habits (or making healthy changes in your life), check out:
- Top 10 Must-Have Best Planners for Moms
- 75 New Year Affirmations To Crush Your Goals in 2024
- What are SMART Goals (+ SMART Goals Examples)
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