5 Best Fitness Challenges for Gym-Goers: Transform Yourself
Everyone’s talking about fitness challenges. This new TikTok trend of taking on challenges to enhance fitness and achieve certain physical goals is taking the fitness industry by storm. These challenges have a reason for their popularity – they actually do help you achieve your certain fitness goals.
You diligently follow a certain set of challenges that are specifically curated to hit a certain part of your body you want to enhance. And at the end of the challenge term, you see if you’ve been successful or not. In most cases, success is guaranteed with a personal trainer or personal journal to keep you motivated.
But with so many fitness challenges out there, how do you figure out the best one for you? Let’s help you figure out what works best for you. Refer to the list of top fitness challenges curated with gym-goers in mind.
The 30-Day Bodyweight Challenge
Your body weight is truly all you need to firm up your complete physique when it comes to working out. With tough and very efficient total-body workouts, you can build and tone your arms, legs, butt, and abs in less than 30 days.
Bodyweight exercises do not require any equipment and can be completed in a matter of minutes. Hence, it would be easy for you to fit those workouts into your regular schedule.
Win the 30-day challenge, and you’ll experience significant physical benefits. The following bodyweight exercises can also be done anywhere, at any time.
The 30-Day Bodyweight Challenge Guide
Day | Exercise | Details |
Day 1 | Inchworm to Push-Up | 3 sets of 12-15 reps |
Day 2 | Wall Sit | 3 sets of 45 seconds |
Day 3 | Superman | 3 sets of 12-15 reps |
Day 4 | Glute Bridge | 3 sets of 12-15 reps |
Day 5 | Hollow Hold | 3 sets of 45 seconds |
Day 6 | Rest | |
Day 7 | Push-Up | 3 sets of 12-15 reps |
Day 8 | Squat | 3 sets of 12-15 reps |
Day 9 | Y-Superman | 3 sets of 12-15 reps |
Day 10 | Isometric Glute Bridge | 3 sets of 45 seconds |
Day 11 | V-Up | 3 sets of 12-15 reps |
Day 12 | Rest | |
Day 13 | Plank Up/Down | 3 sets of 12-15 reps |
Day 14 | Squat Walk | 3 sets of 45 seconds |
Day 15 | W-Superman | 3 sets of 12-15 reps |
Day 16 | Single-Leg Glute Bridge | 3 sets of 12-15 reps |
Day 17 | Sprinter Abs | 3 sets of 12-15 reps |
Day 18 | Rest | |
Day 19 | Plank to Push-Up | 3 sets of 12-15 reps |
Day 20 | Squat Jump | 3 sets of 12-15 reps |
Day 21 | T-Superman | 3 sets of 12-15 reps |
Day 22 | Marching Glute Bridge | 3 sets of 12-15 reps |
Day 23 | Sit-Up with Twist | 3 sets of 12-15 reps |
Day 24 | Rest | |
Day 25 | Eccentric Push-Up | 3 sets of 12-15 reps |
Day 26 | Squat Jump Hold | 3 sets of 12-15 reps |
Day 27 | Superman with 90/90 Retraction | 3 sets of 12-15 reps |
Day 28 | Frog Pump | 3 sets of 12-15 reps |
Day 29 | Knees-Elevated Bird Dog | 3 sets of 12-15 reps |
Day 30 | Final Challenge | 3 sets of 30 seconds each exercise |
Push-Up, Squat Jump, Superman with 90/90 Retraction, Marching Glute Bridge | 3 sets; 60 seconds rest between sets | |
Ab Finisher: Hollow Hold, V-Up, Sprinter, Abs, Sit-Up with Twist, Knees-Elevated, Bird Dog |
|
Directions:
Perform 3 sets of 12-15 reps per exercise unless specified otherwise.
Rest for 30 seconds between sets.
For the final challenge, perform each exercise for 30 seconds back-to-back without rest. Complete 3 sets and rest for 60 seconds between sets. On the final set, add the Ab Finisher exercises for 30 seconds each, back-to-back with no rest.
Also Read: Top 7 Fitness Gear From Your Favorite Celeb
The 10,000 Steps a Day Challenge
Walking is one of the simplest ways to increase your daily movement, which is necessary to get healthy. In just four weeks, you will reach the magic number for good health—10,000 steps per day—by participating in this walking challenge.
The majority of Americans don’t exercise to the level necessary to maintain good health. As an example, consider the fact that the average adult only records 5,117 steps per day, far less than the 10,000 that many health experts advise. It has been demonstrated that walking this much improves heart and brain health and aids in maintaining a healthy weight.
Day | Week 1 | Week 2 | Week 3 | Week 4 |
Day 1 | 20 min / 2,000 steps | 50 min / 5,000 steps | 75 min / 7,500 steps | 90 min / 9,500 steps |
Day 2 | 25 min / 2,500 steps | 55 min / 5,500 steps | 75 min / 7,500 steps | 90 min / 9,500 steps |
Day 3 | 30 min / 3,000 steps | 60 min / 6,000 steps | 80 min / 8,000 steps | 95 min / 9,500 steps |
Day 4 | 35 min / 3,500 steps | 65 min / 6,500 steps | 80 min / 8,000 steps | 95 min / 9,500 steps |
Day 5 | 40 min / 4,000 steps | 70 min / 7,000 steps | 85 min / 8,500 steps | 100 min / 10,000 steps |
Day 6 | 45 min / 4,500 steps | 75 min / 7,500 steps | 85 min / 8,500 steps | 100 min / 10,000 steps |
Day 7 | Rest | Rest | Rest | Rest |
Directions:
Daily Walking Time: Cumulative throughout the day.
Rest Days: Ensure you take the rest day to recover.
Push Yourself: Increase intensity by incorporating intervals or walking on an incline.
The HIIT (High-Intensity Interval Training) Challenge
30 Days of HIIT is a visual, no-equipment workout regimen that is meant to burn more calories in less time. This program is ideal for you if you’re seeking to lose weight, tone your muscles, or just increase your endurance but don’t have a lot of free time. Various HIIT exercises will increase your metabolism while regularly taxing your heart and vascular system, enabling you to get greater outcomes more quickly in the comfort of your own home.
Additionally, this program has been enhanced with interval training that focuses on your core and abs. Cardio-focused HIIT exercises can assist you in burning excess fat in your core, while ab exercises will tighten and challenge your muscles even more.
HIIT Challenge Schedule
Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
1 | 20 min HIIT + Stretch | 25 min Cardio + Stretch | 20 min HIIT + Core | 30 min Strength + Stretch | 20 min HIIT + Stretch | Active Rest | Rest |
2 | 25 min HIIT + Stretch | 30 min Cardio + Stretch | 25 min HIIT + Core | 35 min Strength + Stretch | 25 min HIIT + Stretch | Active Rest | Rest |
3 | 30 min HIIT + Stretch | 35 min Cardio + Stretch | 30 min HIIT + Core | 40 min Strength + Stretch | 30 min HIIT + Stretch | Active Rest | Rest |
4 | 35 min HIIT + Stretch | 40 min Cardio + Stretch | 35 min HIIT + Core | 45 min Strength + Stretch | 35 min HIIT + Stretch | Active Rest | Rest |
Directions:
HIIT (High-Intensity Interval Training): Alternate between high-intensity exercises and short rest periods.
Cardio: Moderate-intensity continuous exercise (e.g., running, cycling).
Strength: Resistance training focusing on major muscle groups.
Core: Exercises targeting the abdominal and lower back muscles.
Active Rest: Light activities such as walking or gentle yoga.
Rest: Complete rest for recovery.
Keep in Mind:
Stretch: Include a 5-10 minute stretching session after each workout.
Warm-Up and Cool-Down: Always begin with a 5-minute warm-up and end with a 5-minute cool-down.
Intensity: Adjust intensity based on fitness level and progress over the weeks.
75 Hard Challenge
Andy Frisella, an influencer and entrepreneur, founded 75 Hard. Positioned as a program to develop mental toughness, the challenge follows these guidelines for 75 days:
Adhere to a diet. Any diet. Since Frisella is not a clinical nutritionist, dietitian, or personal trainer, he demands that you speak with an expert regarding the nutritional plan you decide on. He does, however, emphasize that you are not allowed to consume any alcohol or have any cheat meals.
Spend 45 minutes working out twice a day. One of those workouts has to be outdoors.
Drink one gallon of water every day.
Read ten pages of nonfiction each day. The book must be in the personal development category; audiobooks are not eligible.
Take daily photos of your progress.
Also Read: 7 Fitness Tech Providers for Athletes
You have to start over from scratch if any of the five rules are broken.
It seems possible, doesn’t it? Sure, for certain people. A lot of people live their lives this way already. Certain individuals adore physical challenges such as the 75 Hard. They provide you with structure and purpose and are exciting.
However, not everyone is built for it or simply has the routine for it. And that’s completely fine. There are other challenges you can focus on if 75 Hard seems like it’s not for you.
30-Day Plank Challenge – Strengthen Your Core
Although plank exercises aren’t very Instagram-worthy, there’s a good reason they’re a classic exercise: they do wonders for your core. The plank, in reality, works your core muscles, including the rectus abdominis, obliques, and transverse abdominis. It also helps you develop the strength required to maintain your spine throughout daily activities, stand erect, and avoid back discomfort and injuries.
You will perform three sets of a plank exercise for the recommended reps or duration each day. You’ll combine a handful of those movements for a plank challenge flow at the conclusion of the seven days, which will increase your strength and stamina. Here’s a lowdown on the 30-day plank challenge to strengthen your core:
Day | Exercise | Duration |
1 | Forearm Plank | 30 seconds |
2 | Side Plank (Right) | 20 seconds |
3 | Side Plank (Left) | 20 seconds |
4 | High Plank | 30 seconds |
5 | Plank with Leg Lift | 20 seconds each leg |
6 | Rest | – |
7 | Forearm Plank | 45 seconds |
Weekly Schedule: Repeat the above schedule for each week of the month. As you progress, you can increase the duration by 5-10 seconds each week or add repetitions to each exercise for added difficulty. This approach keeps the challenge manageable and prevents it from becoming too lengthy.
Directions:
Requirements: A level surface, two tiny towels, and a certain amount of resolve
The Bottom Line
The slightest of the things that you do in your life have tremendous effects on your life in the long run. So why not do the things that have been observed to bring about actual, tangible changes in your life? Fitness challenges are such things that bring out the best in your fitness journey. Even if you’re not a gym goer, challenges such as a thousand steps a day challenge, or thirty-day bodyweight challenge can help you get in better shape.
These challenges not only help you get fit physically but also affect your mental health tremendously. If you’re a gym goer, you can take on challenges such as HIIT, or 75 hard challenges to bring out the best version of yourself. Moreover, challenges such as plank challenge also focus on building your core strength and flexibility. So if you have your favorite one figured out, set out on this transformative journey to self-actualization.
FAQs
What are the benefits of participating in fitness challenges?
Fitness challenges have an outline, inspiration, and objectives that are easy to follow, complete, and comprehend. They assist in attaining better physical health, body built, weight loss, and even mental health.
How do I choose the best fitness challenge for me?
Select a challenge depending on your fitness level, preference or the results you would like to achieve. The Absolute Beginner or the more advanced might benefit from the 10,000 Steps a Day or 30-Day Bodyweight Challenge.
Can I do these fitness challenges at home or do I need a gym?
Most challenges can be performed at home, some of the challenges include 30-day bodyweight and plank challenges that do not need equipment. Specifically, it pointed out that the participants of the 10,000 Steps a Day Challenge can walk either outside or on the treadmill.
The post 5 Best Fitness Challenges for Gym-Goers: Transform Yourself appeared first on Bunch Feed.