25 Motivating 30 Day Fitness Challenge Ideas

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You can do anything for one month, right? I’ve talked a lot lately about healthy food and how I eat, but not too much about how I move. I thought I’d share some of my favorite 30 Day fitness challenge ideas with you.

I’ve found that a 30-day challenge is a great way for getting me motivated to workout, even if I’m feeling a little low on energy. It’s easy to keep a new habit going when it’s fun.

These exercise challenge ideas are easy and fun to do, and if you notice that one works particularly well for you, do it over and over!

What about the difficulty levels of these challenges?

I am a 100% firm believer that you can do any challenge you want as long as you modify. Modifying doesn’t mean you’re skimping out–it means that you see something you want to do and are doing it in a way that honors your limits.

1. Modify specific exercises.
2. Set realistic goals for your physical limits. Check your ego at the door.
3. Incorporate active rest days–your body needs them.
4. Remember that this is about your mental health just as much as your physical health.
5. Calculate where your heart rate should be and focus on that. If it starts to get out of control, slow down.
6. If certain moves don’t feel good for your body, swap them out for different exercises.

How do you commit to a 30-Day Fitness Challenge? 

• Find a buddy Doing these challenges with someone–even just checking in via text or social media, is super helpful in staying accountable and creating healthy habits.
• Write it down Record your daily exercise, including amount of time, number of reps, etc in a note or a calendar so you can see your improvements every day throughout the entire month.
• Remind yourself Set a timer on your phone and commit to stopping what you’re doing and going to get your challenge done. Creating a healthy lifestyle begins with moving on a daily basis.

Each 30-Day workout challenge is a perfect way to incorporate physical health for those who workout at home or want a little extra after their gym workouts. Whether you’re looking for weight loss goals, muscle building, or getting into the habit of daily exercises, these monthly challenges will help you start the cycle of positive changes. 

Pick a muscle group and let’s get started!

Family Workout Challenges

If you’re looking for family workout challenges, each family member can choose their own below, or you can focus on a fun family workout challenge where you all do the same one.

30 Day Exercise Challenges

Ab Challenges – Core Strength

Get into plank position! These are going to help work your abs as well as your entire core!

Full Body Challenges

This is a great place to start for those of you new to workouts! A little bit of everything for you.

Yoga Challenges

Contrary to popular belief, yoga isn’t an “easy workout.” It’s full of stretching, strength, and toning. You get from it what you put into it.

Leg Challenges

Left leg, right leg, repeat. Whether you’re looking for high knees, leg lifts, or plyo jumps, these leg challenges have something for everyone.

Upper Body and Arm Challenges

We all want sculpted arms, right? This is the place to begin. The arms are one of the easiest places I’ve found to build muscle quickly.

Before starting any fitness program, please consult with your doctor. 

30 Day Low Impact Challenge

Looking for an easy workout challenge you can start today? This 30 day low impact fitness challenge will get you moving and building muscle in just a few minutes a day. No matter what your fitness level, you can add this into your daily routine!

Days 1-6:

• 10 bodyweight squats, 5 push ups (push ups can be done on a wall, if needed)
• 20 minute walk

Day 7: Rest

Day 8-13:

• Slow stretching for 10 minutes
• 10 slow squats, 10 push ups
• 10 low weight dumbbell presses
• start by lying down with the weights (or even small cans!) in your hands.
• Press up evenly until your arms are straight, but elbows aren’t locked.
• Slowly return to start position and repeat.
• 20 minute walk

Day 14: Rest

Day 15-20:

• 20 minute power walk
• Slow stretching for 10 minutes
• 10 slow squats, 10 push ups
• 10 low weight dumbbell presses
• start by lying down with the weights (or even small cans!) in your hands.
• Press up evenly until your arms are straight, but elbows aren’t locked.
• Slowly return to start position and repeat.
• 20 minute walk

Day 21: Rest

• 20 minute power walk
• Slow stretching for 10 minutes
• 10 slow squats, 10 push ups
• If you’re feeling ready, you can do jump squats here.
• 10 low weight dumbbell presses
• start by lying down with the weights (or even small cans!) in your hands.
• Press up evenly until your arms are straight, but elbows aren’t locked.
• Slowly return to start position and repeat.
• 20 minute walk