30-Day Fitness Challenge Ideas to Boost Your Motivation to Exercise (2022)

Personally, I love a 30-Day fitness challenge.

Why?

Because it’s a goal you can shoot for with a clear start and end that is enough time to see results, but not so much time that it’s too overwhelming to start.

In other words, its a powerful motivation tool, and a great way to start building an exercise habit if you’re totally new to exercise. So today I thought I’d share some 30-day fitness challenge ideas in case you’ve been looking for a way to kick-start your fitness regime.

[Updated Oct, 2020]

** My blog posts contain affiliate links, which means that I may earn a commission on purchases you make after clicking on those links. (At no extra cost to you!) Full disclosure here. **

But first… Do 30-day workout challenges really work?

Before we get into 30-day fitness challenge ideas, you might be wondering, “Can you get in shape in 30 days?”

It’s a legitimate question. By now, you’ve probably seen your fair share of ads claiming that they do work, with dramatic before and after pictures to prove it.

But it can seem a little dubious.

Whether or not a 30-day challenge will work for you depends on what your expectations are. If you want to look like a bodybuilding competitor, then a 30-day challenge is probably not going to help you reach that goal.

But if you need to drop some weight, form an exercise habit, and look or feel better in your clothes, then yes, a 30-day challenge can definitely help you achieve that!

(Video) My 30 Days Transformation journey | 30 Days Natural Body Transformation |Fat Loss Motivation

How do you make a 30-day fitness challenge?

You can totally DIY your own fitness challenge. In general, you just need to pick what kind of challenge you want to do, then make a schedule for yourself to follow over the next 30 days, with each day being a little more challenging than the one before it.

You can also choose programs created by fitness experts to get the biggest return on your investment of time (and sweat!)

Here we will look at both types of 30-day fitness challenge ideas that you can try out:

Serial Starter Fix – 28 Doable Days to Better Fitness

Okay, technically it’s not a full 30 days but close enough! This is the perfect challenge for beginners and those who are struggling with finding enough time and motivation to work out.

I’d been itching to design my own program that incorporates a different mix of exercises while being both simple to follow and effective. I wanted it to stay interesting and challenging without being overwhelming.

And I think the Serial Starter Fixaccomplishes that!

The program comes with a printable workout guide featuring 13 different workouts, well as a printable program calendar, progress tracker, and weekly motivation emails.

Each week consists of 3 strength circuit workouts mixed in with cardio and bonus step-count goals. It starts off easy, with shorter time commitments – and ramps up over 4 weeks.

Below is a sneak peek at what the program entails, and the schedule for week 1:

30-Day Fitness Challenge Ideas to Boost Your Motivation to Exercise (1)Week 1:

  • 3 x Circuit workouts (6 minutes x 2 sets = 12 minutes per workout)
  • 2 x Step count challenges
  • 1 x 20 minute cardio day

Week 2:

(Video) EP.2 Quarantine workout : How to exercise to keep your immune system healthy | Bumrungrad

  • 3 x Circuit workouts (7 minutes x 2 sets = 14 minutes per workout)
  • 2 x Step count challenges
  • 1 x 25 minute cardio day

Week 3:

  • Circuit length = (6 minutes x 3 sets = 18 minutes per workout)
  • 1 x Step count challenge
  • 2 x 25 minute cardio days

Week 4:

  • Circuit length = (7 minutes x 3 sets = 21 minutes per workout)
  • 1 x Step count challenge
  • 2 x 30 minute cardio day

Because you’re a The Fit Careerist reader and this program is new, you can snag it for an additional 20% off if you use coupon code THEFIX20 at checkout before midnight on November 1st 2020!

DIY Targeted Challenge

30-Day Fitness Challenge Ideas to Boost Your Motivation to Exercise (2)Focusing on a certain body part or muscle group. You’ve probably seen these kinds of challenges in your Pinterest feed, like:

  • Squat challenges
  • Pushup Challenges
  • Plank Challenge

But these challenges are misleading because when it comes to losing weight, exercising one part of your body will strengthen that part, but won’t make you lose fat from that area.

For example, if you do nothing but ab exercises, it’s not going to help you lose fat from your stomach specifically. That’s the theory of “spot reduction” and science indicates that it’s basically not possible. In other words, you can’t really control where you lose fat.

My personal experience has been that it’s more like peeling an onion; it comes off in layers.

For that reason, I prefer workout challenges that involve full-body exercises because it burns more calories and is better for overall conditioning.

BUT. That doesn’t mean that targeted challenges aren’t useful. For example, if you want to focus on strengthening a weaker area of your body you could benefit from a challenge targeting that area.

For example, I could definitely benefit from doing a daily pushup challenge!

They are also usually really simple to follow because they involve the same kind of exercise over and over, and usually a matter of increasing reps over the course of 30 days.

(Video) 30-Day Table Tennis Fitness Challenge!

For example, if you’re doing a 30-day squat challenge, it might look something like this:

Day 1: 10 Squats

Day 2: 15 Squats

Day 3: 20 Squats

And so forth.

HIIT Challenge

HIIT challenges are one of my favorites because it strengthens your whole body while burning a lot of calories. (It’s all about that EPOC or “afterburn” effect!) HIIT is also a great way to get your cardio in without involving runs or other endurance types of cardio.

A HIIT challenge could include 3-6 different strength-based exercises that you do every day, and just increase the number of reps each day. Or you can try harder variations of those exercises as the days progress.

This one probably takes a little more planning than the others but has the potential to produce the best results!

Step-Counting Challenge

A more low-impact option is to try a 30-day step-counting challenge. I’ve already gushed about how much I love walking as a form of exercising. And step-counting is a great way to benchmark your progress and make it more fun. (Psst, the Serial Starter Fix program I mentioned earlier incorporates bonus step-count goals, so it’s almost like 2 challenges in one!)

One of my favorite things about step counting challenges is that you can break it up into as many sessions as you want. So while a target of 10000 steps in a day may seem like a lot, if you plan it so that you do 10-20 minutes of walking several times throughout the day, you can reach that goal pretty easily.

You just need a reliable pedometer. Most phones these days have one built-in, so they will do the job in a pinch – but I really recommend wearable fitness trackers because I find they’re more accurate and they track so much more than just your steps!

(Video) Do This Warm Up Before Your Workouts | Quick Warm Up Routine

Plus if you get something like a FitBit, you can do step-counting challenges with other friends who own the device. A little friendly competition can certainly make a challenge more interesting!

(I have been known to get out of bed and start walking around my house at 11 pm in order to out-step a competing friend!)

Cardio Challenge

If better endurance and cardiovascular health is your fitness goal, you can try doing a 30-day cardio challenge. You can build your endurance a little each day but adding a minute or two each day.

These could be a walk-to-run challenge or a jump rope challenge.

I like the jump rope challenge because you’re getting a tiny bit of plyo action in there, and you can do it inside with minimal space. You don’t even actually need a jump rope, you can just mimic the arm swings like you’re holding one.

Related: 5 Non-Running Cardio Workouts You Can Do from Home

What is the best 30-day fitness challenge?

Really, it comes down to your preference and what your fitness goals are. There really isn’t a “best” in my opinion.

The goal is to choose a challenge that you’re pumped up to do so that you don’t feel like calling it in after two weeks. (Or two days. Oh yeah, I’ve totally bailed on a workout plan after two days before. Many, many times.)

If you’ve been sedentary for a long time and really need something doable to get you moving, I strongly recommend you check out Serial Starter Fix!

So how about it? Are you up for a challenge?

Or have you ever tried any of these 30 Day Fitness Challenge ideas? If so, what were your results? Write your answer in the comments!

FAQs

What is the 30-day exercise challenge? ›

30-day fitness challenges are daily workout programs lasting 30 days that often follow a particular theme or focus, such as achieving a certain goal with a particular exercise (for example, completing 100 squats in a row) or focusing on a certain body part, such as abs or arms.

How can I improve my fitness in 30 days? ›

Couch-to-fit in 30 days

Run or jog 20 to 30 minutes every other day. You can also do other moderate-intensity activities like walking briskly, swimming, or bicycling. After your cardio workout, do three to four sets of bodyweight exercises like squats, pushups, lunges, burpees, or Russian twists.

What are the 7 ways to motivate yourself to exercise? ›

7 Tips to Motivate Yourself to Exercise
  • CHANGE YOUR MINDSET. First things first. ...
  • GIVE IN TO TEMPTATIONS. No, not the junk food and TV binge temptations (though everything in moderation, right?). ...
  • SET SIMPLE GOALS. ...
  • SCHEDULE YOUR WORKOUTS. ...
  • INCORPORATE RESISTANCE TRAINING. ...
  • MAKE A BET. ...
  • GET COMPETITIVE.

What is the best 30 day challenge? ›

  • 1| QUIT CONSUMING ADDED SUGAR. ...
  • 2| SET A LIMIT FOR YOUR SCREEN TIME AND STICK TO IT. ...
  • 3| KEEP A FOOD JOURNAL. ...
  • 4| AVOID ULTRA-PROCESSED SNACKS. ...
  • 5| EAT 5-6 SERVINGS OF FRUITS & VEGETABLES EVERY DAY. ...
  • 6| SLEEP FOR AT LEAST 7-8 HOURS EVERY DAY. ...
  • 7| TRY A FITNESS CHALLENGE. ...
  • 8| TRY INTERMITTENT FASTING.
6 Oct 2020

What are fitness challenges examples? ›

Keeping challenges simple and straightforward can help gym members of any fitness level reach various goals.
  • #1 – Running Challenges. ...
  • #2 – Cycling Challenges. ...
  • #3 – Rowing Challenges. ...
  • #4 – Most Calories Burned Challenge. ...
  • #5 – Total Weight Lost Challenge. ...
  • #6 – Healthy Eating Challenge. ...
  • #7 – Most Club Visits Challenge.
4 Dec 2020

How do you plan a fitness challenge? ›

How to Create Your Own Fitness Challenge
  1. Set A Duration for the Challenge. ...
  2. Determine How to Measure Success. ...
  3. Divide Into Teams (or Stay Solo) ...
  4. Set the Fees/Prizes. ...
  5. Establish Guidelines. ...
  6. Ensure Privacy. ...
  7. Create Structure for Check-Ins. ...
  8. Continue Motivating Throughout the Challenge.
14 Aug 2017

How can I be strong and healthy in one month? ›

Health habits – one month at a time
  1. Eat a variety of foods.
  2. Exercise more (body and mind)
  3. Reduce your screen time (TV and computers)
  4. Brush and floss your teeth daily.
  5. Drink more water.
  6. Reduce fats and cholesterol in your diet.
  7. Increase vegetables and fruits in your diet.
  8. Walk more, drive less.
30 Jan 2014

What can I do to motivate myself? ›

10 ways to motivate yourself to study
  1. Acknowledge your resistance and difficult feelings with motivation. ...
  2. Do not run away. ...
  3. Do not blame yourself for procrastinating now and then. ...
  4. Try to understand your studying style better. ...
  5. Don't question your abilities. ...
  6. Visualise yourself starting. ...
  7. Focus on the task at hand.
13 Nov 2015

How can I motivate myself to workout in the morning? ›

Motivation for Early Morning Workout Routines to Keep You Consistent All Year
  1. Get a Good Night's Sleep. Start planning to have a good morning the night before. ...
  2. Keep Yourself Awake. Once that alarm sounds, turn the light on. ...
  3. Plan Your Workouts (and Stick with Them) ...
  4. Switch It Up. ...
  5. Know The “Why”

What is your motivation in exercising? ›

What motivates each of us to work out is different: maybe it's a health problem, an issue with sleep, a special event you want to look great for, having more energy to play with your kids or grandkids, or simply wanting to feel better and healthier in your own skin.

How can I motivate myself to workout when tired? ›

Working Out When You Have No Motivation
  1. Join a Class. Getting involved with any type of fitness class, like Zumba, can help provide some motivation. ...
  2. Walking. ...
  3. Calisthenics. ...
  4. Shorten Your Usual Workout. ...
  5. High-Intensity Interval Training. ...
  6. Tabata. ...
  7. Stair Climbing. ...
  8. TV Workout.

How do you create a 30 day challenge? ›

How to Create a 30-Day Challenge (And Why You Should)
  1. To wake up early.
  2. To sleep on time.
  3. To do a social media detox.
  4. To drink more water, exercise, and eat better.
  5. To write something every day, like a blog post, a page of your novel, or a single helpful social media post.

How do you start a 30 day challenge? ›

30-day Challenge Ideas You Can Steal!
  1. Take a social media detox.
  2. Create a 200-word minimum daily writing challenge.
  3. Quit drinking soda.
  4. Run 1 mile per day.
  5. Read 20 pages of a book (in 30 days, that's 2-3 full books)
  6. Whiten your teeth.
  7. Email 3 customers per day, thank them, ask how you can help them.

What can I learn to do in 30 days? ›

10 Useful Skills You Can Take Up Online And Master In 30 Days
  • Basics of Photography. ...
  • Knitting. ...
  • Learn a new language. ...
  • Take up Leadership Training. ...
  • Coding. ...
  • Train in Web Development. ...
  • Learn all about Digital Marketing. ...
  • Become an expert in Drawing.
18 Apr 2020

How do you challenge ideas at work? ›

Photos courtesy of the individual members.
  1. Get Curious.
  2. Bring 'Hints' To The Table.
  3. Ask A Powerful Question.
  4. Use Inclusive Language.
  5. Align Your Idea With Your Leader's Goals.
  6. Ask Exactly How To Do It.
  7. Acknowledge The Leader's Idea.
  8. Back Up Your Idea With Data.
12 Jan 2021

How can I do exercise challenges with friends? ›

Fitness Competitions with Devices

Share activities and notifications with friends by opening the Activity app, clicking sharing, and adding in friends from your contact list. To start a competition, open the Activity app on your watch, swipe left, and select friends. Tap on compete, then invite.

Why are fitness challenges important? ›

From forming new habits to reaching goals and having a support system, fitness challenges provide the motivation you'll need to make 2020 your best year yet. If you're ready to kickstart your workouts, lose weight, get toned and feel fit and happy, find a fitness challenge that's right for you.

How do you start a health challenge? ›

Some sample ways to challenge clients during the program:
  1. Log their food journals every day (photos for evidence)
  2. Log their water intake daily (set a goal)
  3. Link their fitbit and record their steps.
  4. Complete a daily exercise goal.
  5. Set specific nutrition-related goals, like eat a vegetable at dinner every day.

How long should a fitness challenge be? ›

Typically, the most successful challenges will be 30 days, or possibly eight weeks for longer ones. When you go beyond this, it also requires more effort on your part to keep them involved.

What are 10 ways to keep your body healthy? ›

  • Measure and Watch Your Weight. ...
  • Limit Unhealthy Foods and Eat Healthy Meals. ...
  • Take Multivitamin Supplements. ...
  • Drink Water and Stay Hydrated, and Limit Sugared Beverages. ...
  • Exercise Regularly and Be Physically Active. ...
  • Reduce Sitting and Screen Time. ...
  • Get Enough Good Sleep. ...
  • Go Easy on Alcohol and Stay Sober.

What are 5 ways to stay healthy? ›

Here are 20 practical health tips to help you start off towards healthy living in 2020.
  1. Eat a healthy diet.
  2. Consume less salt and sugar.
  3. Reduce intake of harmful fats.
  4. Avoid harmful use of alcohol.
  5. Don't smoke.
  6. Be active.
  7. Check your blood pressure regularly.
  8. Get tested.
31 Dec 2019

How can I make myself healthier? ›

15 Easy Ways to Be and Live Healthier
  1. Think positive and focus on gratitude. Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. ...
  2. Eat your vegetables. ...
  3. Set a “5-meal ideal” ...
  4. Exercise daily. ...
  5. Get a good night's sleep. ...
  6. Check your food 'tude. ...
  7. Eat like a kid. ...
  8. Be a picky eater.

How can I reduce my stomach fat? ›

Trimming the fat
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

How do you build strength? ›

Examples of muscle-strengthening activities include:
  1. lifting weights.
  2. working with resistance bands.
  3. heavy gardening, such as digging and shovelling.
  4. climbing stairs.
  5. hill walking.
  6. cycling.
  7. dance.
  8. push-ups, sit-ups and squats.

How can I lose face fat? ›

How to Lose Face Fat: 8 Effective Tips
  1. Do facial exercises. Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength ( 1 ). ...
  2. Add cardio to your routine. ...
  3. Drink more water. ...
  4. Limit alcohol consumption. ...
  5. Cut back on refined carbs. ...
  6. Get enough sleep. ...
  7. Watch your sodium intake. ...
  8. Eat more fiber.
25 Nov 2019

How do I stay motivated to workout and eat healthy? ›

9 Ways to Stay Motivated to Eat Healthy
  1. Have a Weigh-in. Weigh yourself every day or every other day at about the same time. ...
  2. Put Money Down. ...
  3. Start Fresh. ...
  4. Plan Ahead. ...
  5. Set Realistic Goals. ...
  6. Reward Your Success. ...
  7. Write It Down. ...
  8. Try New Recipes and New Gadgets.
3 Jan 2012

What are 5 ways to motivate yourself? ›

Self-motivation tips
  • Put your goal on the calendar. ...
  • Make working toward your goal a habit. ...
  • Plan for imperfection. ...
  • Set small goals to build momentum. ...
  • Track your progress. ...
  • Reward yourself for the little wins as well as the big ones. ...
  • Embrace positive peer pressure. ...
  • Practice gratitude (including for yourself).
16 Aug 2022

What is self motivation example? ›

To be specific, self-motivation is the internal drive that leads us to take action towards a goal. It keeps us moving forward, even when we don't want to. An example of this is when you're going for a run. You set a goal to run for 20 minutes, but at 15 minutes you're exhausted.

How can I motivate myself to walk everyday? ›

  1. Register for a Challenging Walking Event. Give yourself a goal and a deadline. ...
  2. Set Up a Walking Plan. ...
  3. Wear a Fitness Tracker. ...
  4. Make a Walking Buddy. ...
  5. Keep a Walking Journal. ...
  6. Join a Walking Club. ...
  7. Buy New Shoes and Walking Clothes. ...
  8. Try Fitness Trackers and Apps.
4 Jan 2021

What is the best exercise to do first thing in the morning? ›

Here are the best exercises to do first thing in the morning:
  1. Walking/Running. A morning run or walk is a great way to kick off the day in style. ...
  2. Plank. Nothing helps to build those core muscles and improve your posture like a good old-fashioned plank. ...
  3. Jumping Jacks. ...
  4. Squats. ...
  5. Push-Ups. ...
  6. Yoga Sequence.

What is the best time to workout? ›

“Exercising at 7 a.m. or between 1 and 4 p.m. helps your circadian clock to 'fall back' in time, making it easier to wake up earlier,” Heisz says. If you need to train your body to wake up later in the morning, try working out between 7 and 10 p.m. “The best time to exercise is when you can fit it in,” Arciero says.

What are 3 motivators for exercise? ›

Here are the top exercise motivators:
  • Simplicity/Convenience. Not enough time is usually the top excuse for not exercising. ...
  • Workout Buddies. ...
  • Digital Tracking Devices. ...
  • Setting Specific Goals.
27 Jul 2021

How can I be productive without motivation? ›

  1. Act as If You Feel Motivated.
  2. Argue the Opposite.
  3. Practice Self-Compassion.
  4. Use the 10-Minute Rule.
  5. Go For a Walk in Nature.
  6. Pair a Dreaded Task With Something You Enjoy.
  7. Manage Your To-Do List.
  8. Practice Self-Care.
23 May 2022

Why do I have no energy or motivation to exercise? ›

One of the most common reasons people give for not exercising is simply having no energy to work out. Potential causes of this include genuine tiredness, disliking exercise, lack of motivation, doing too much too soon or even an underlying health condition requiring medical attention.

Why do I have no energy or motivation to do anything? ›

Avolition is often a symptom of schizophrenia, a mental disorder that affects how you think, feel, and act. It can also be a sign of severe depression or a side effect of certain medicines. If you don't get treatment, avolition can affect every part of your life, from your relationships to your job.

How can I change my mindset to lose weight? ›

Get that overweight mentality out of your head and start thinking like a thin person with these eight strategies:
  1. Picture Yourself Thin. If you want to be thin, picture yourself thin. ...
  2. Have Realistic Expectations. ...
  3. Set Small Goals. ...
  4. Get Support. ...
  5. Create a Detailed Action Plan. ...
  6. Reward Yourself. ...
  7. Ditch Old Habits. ...
  8. Keep Track.
19 Apr 2007

Is it possible to get fit in a month? ›

You can't get fit in a month; however, you can start. Almost everyone harbors fitness goals and aspirations. While many health and diet programs offer a time limit — 30 days to your new body, for example — it is unrealistic to believe that all shapes and sizes can reach size zero in a month's time.

Can I get fit in 2 months? ›

“If you have been out of shape, or not working out for 10 years — or forever — it will generally take about 2 months of working out most days of the week to get to a moderate level,” New York-based Nikki Glor, creator of NikkiFitness videos, told Healthline.

Can I get fit in 3 weeks? ›

You can't expect to go from sedentary to super fit in only three weeks, but you can certainly improve your fitness level. If you're not currently exercising, start by introducing a consistent weekly cardio and strength training program to enhance your fitness level.

Can I get in shape in 4 weeks? ›

Is it possible to transform your body in 4 weeks? Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise.

What is the best exercise to get in shape? ›

We posed this question to four fitness experts and compiled a list of their favorites.
  • Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. ...
  • Interval training. ...
  • Squats. ...
  • Lunges. ...
  • Push-ups. ...
  • Abdominal Crunches. ...
  • Bent-over Row.
15 Apr 2022

How can I keep myself fit and healthy? ›

Six things to do to stay fit
  1. Balanced Diet.
  2. Active lifestyle.
  3. Yoga and exercises or workout.
  4. Avoid fatty foods.
  5. Do not skip meals.
  6. Avoid alcohol, smoking and drugs.

How do I go from unfit to fit? ›

How can you start exercising safely if you are simply unfit? We want you to get to 150 minutes of moderate-intensity exercise per week, or 75 minutes of high-intensity exercise, but start slower and build more gradually. A good way to start would possibly be a 10-minute walk three times a week. Then gradually increase.

What foods make you fit? ›

Best Foods for Fitness
  • Start With Whole-Grain Cereal. 1/9. If you don't have enough to eat before you exercise, you may not have enough gas in the tank. ...
  • Grab a Banana. 2/9. ...
  • An Energy Bar in the Afternoon. 3/9. ...
  • Grilled Chicken at Mealtime. 4/9. ...
  • Black Bean Burger. 5/9. ...
  • A Bowl of Berries. 6/9. ...
  • Veggies and Hummus. 7/9. ...
  • Peanut Butter. 8/9.
22 Feb 2022

What is the best exercise for a lazy person? ›

Workout Ideas for LAZY PEOPLE
  • Stretching. As you open your eyes in the morning, be mindful when moving your body to wake yourself up. ...
  • Leg Lifts. An exercise where you're still lying down on your back? ...
  • Pilates Circle. ...
  • Downward Dog. ...
  • Jumping Jacks. ...
  • Planks. ...
  • Squats. ...
  • Sit-ups.

What is the quickest way to get fit? ›

How to Get Fit Fast: 7 Ways to Quick Results
  1. Try HIIT Workouts. ...
  2. Incorporate Yoga or Pilates into Your Routine. ...
  3. Incidental Exercise Burns Calories. ...
  4. Team Up for Faster Results. ...
  5. Be Realistic About Your Goals. ...
  6. Understand Alcohol's Contribution. ...
  7. Running isn't as Bad for Your Body as You Think. ...
  8. Have Fun Getting Fit.
13 Jul 2017

How can a woman get in shape fast? ›

10 Easy Ways to Get in Shape for Women
  1. #2 Make Workouts a Priority. ...
  2. #3 Take Baby Steps. ...
  3. #4 Combine Aerobic with Strength Workouts. ...
  4. #5 Set Daily Workout Goals. ...
  5. #7 Join a Sports Team. ...
  6. #8 Try an Active Hobby. ...
  7. #9 Work in Your Yard. ...
  8. #10 Take Active Breaks Throughout the Day.

How can I tighten my skin in 2 weeks? ›

Shed flab, tone up in just 2 weeks
  1. Kickboxing. Kickboxing is an excellent way to lose weight from your thighs and butt. ...
  2. Push-ups Raise up onto your toes, so you can balance well on your hands and toes. ...
  3. Running. ...
  4. Squat jump. ...
  5. Forward plank. ...
  6. Dynamic lunges. ...
  7. Mountain climbers. ...
  8. Leg raises.
17 Jul 2014

Where do I start to get fit? ›

Start slowly and build up gradually.

Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise.

What is a good workout schedule for beginners? ›

A typical beginner program will include two to three days of cardio and two days of strength training. You can also combine these workouts if you do not have five days to devote to exercise. Learn how to monitor your intensity. Most beginners will start working out at a moderate intensity.

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