Fun and effective challenges to get into the best shape of your life.
Have you recently decided to prioritize your fitness goals but want to honor your body’s unique physical abilities? These 8 fitness challenges are perfect for beginners looking for a fun and achievable way to jumpstart their fitness journey.
Picture this: you join a fitness challenge, whether on social media or at your local gym, only to find yourself huffing and puffing through intense workouts. The next day, your muscles are so sore that you can barely move. Sound familiar? We’ve totally been there before.
How discouraging, right? Moving your body looks different for everyone, and the idea that there is only one way to achieve your fitness goals is so outdated. Physical activity wasn’t ever meant to feel like a punishment. Instead, it should be a fun and exciting way to connect with your body and improve your overall health and well-being.
These 8 beginner fitness challenges are designed by fitness professionals. They aim to help you meet your specific goals by incorporating fun activities that make creating a new habit feel like an exciting adventure.
Ready to get moving? Let’s dive into these beginner fitness challenges!
Why Join an Exercise Challenge?
Personal trainers are great, but not everyone has the time and money to invest in one. That’s why our fitness challenges are such a fantastic option for beginners — they offer structure, accountability, and support without breaking the bank. Sure, there is a bit more self-discipline involved, but it is definitely doable with enough drive and motivation to make it to that finish line!
Knowing your “why” is just as important as the physical aspect of exercising. That said, I’d be careful making this solely a weight loss challenge. There is nothing wrong with wanting to lose weight, but focusing only on how your body looks can lead to negative self-talk and disappointment. Instead, focus on how you feel.
Do you feel physically/mentally stronger? Do you have more energy? Do you feel more confident in your own skin? These are all amazing benefits that can come from physical challenges.
Here are some other great reasons to join a fitness challenge:
- A great way to build healthy habits and establish a consistent fitness routine.
- Encourages community and support from others who are also participating in the challenge.
- Helps track progress, motivating you to push yourself further and reach new goals.
- Daily workouts are great for your mental health, releasing endorphins and boosting mood.
- Offers variety in your workout routine, preventing boredom and keeping things interesting.
8 Fun Fitness Challenges for Beginners
There’s never going to be a “perfect time” to start a fitness challenge, so why not start now?
Joining fitness challenges is an effective way to experience personal growth and the healthy lifestyle you desire. The worst thing that can happen is that you don’t make it to the end date, but you know what? You can always try again, and each time you do, you will have learned something new about yourself.
Ready to find the perfect fitness challenge for you? Here are eight fun and exciting challenges for beginners to get started!
1. 30-Day Workout Challenge: No Equipment, Beginner Edition
Join the challenge: 30-Day Workout Challenge: No Equipment, Beginner Edition
It’s straight-up silly to expect every beginner fitness enthusiast to have a weight set or resistance bands ready to go. This 30-day fitness challenge consists of all body weight exercises that you can do at home, no equipment needed! And yes, there are rest days… because who wants to burn out when starting a new fitness routine?
Designed for quick, at-home workouts, this fitness challenge will seamlessly fit into your daily routine. As you progress, the exercises will become more challenging, reflecting your increasing strength and fitness! You’ll be amazed at how much progress you can make in just 30 days.
As a bonus, this particular challenge offers meal plan recommendations, so you can get a head start on developing healthy eating habits as well. It’s a win-win!
2. The Ultimate 7-Day Workout Plan for Beginners
Try it: The Ultimate 7-Day Workout Plan for Beginners
Don’t like the major commitment of a full 30-day fitness challenge? This 7-day workout plan is a simple challenge that will still get you moving and building strength. Designed for gym-goers, it’s the ultimate guide to navigating the gym with confidence.
Is someone using the weight machine you want? No need to feel awkward; we’ve included alternative exercises for the majority of the exercises listed. Not sure how to use a specific piece of equipment? We’ve included instructional videos for each exercise!
Save this plan on your phone so you have easy access to the videos while you work out. Trust us, we’ve thought of every way to avoid you feeling lost or uncomfortable in the gym. With this 7-day workout plan, strength training has never been easier.
3. 10k Training Plan for Beginners
Try this plan: 10k Training Plan for Beginners
If you’d rather focus more on cardio and endurance, this 10k training plan is the perfect fit. Whether you’re planning to compete in a 10k race or simply want to improve your running stamina, this is a good fitness challenge to get the heart pumping and the fat burning.
With a combination of running and strength training exercises (and rest days!), this 12-week plan will gradually increase your distance and speed, helping you achieve your goal of completing a 10k if you so desire. Of course, we won’t get you going at a full sprint on day one. Instead, we’ve designed this plan to start at a walk if you need to and build up to a steady 10k run. When you’re finished, you’ll feel like a true runner and have the strength to match!
4. 30-Day HIIT Challenge for Beginners
Try this challenge: 30-Day HIIT Challenge for Beginners
HIIT means high-intensity interval training, and this 30-day challenge is for any beginner looking to tone up and lean down. A full-body workout that requires minimal equipment, HIIT workouts are designed to push your body to its limits with short bursts of intense exercises followed by brief rest periods.
At the beginner level, each workout will take only about 10 minutes. That may sound like nothing, but it won’t feel like it when you’re giving it your all! A lovely mix of strength training, cardio, and rest days, this HIIT challenge will definitely help you get in shape. It even comes with a printable calendar to keep you motivated and on track.
If you’re a busy bee with limited time to spare for working out, this 30-day HIIT challenge is exactly what you’re looking for! It’s simple to learn and will have you feeling incredible in the span of a month.
5. 14-Day Beginner’s Core-Building Workout Challenge
Try this challenge: 14-Day Beginner’s Core-Building Workout Challenge
A solid core is essential for overall strength and stability. When your core is strong, it prevents injuries and improves balance, stability, and overall posture. This achievable 14-day challenge is perfect for beginners looking to strengthen their core so all other movement comes easy.
When we say core, we mean your abs, obliques, and lower back muscles. We know core workouts can be a tough one, so this challenge eases you into it, gradually increasing the intensity as the days go on. All you need is a yoga mat (or soft surface), a medicine ball, and a set of dumbbells.
We even include this 14-Day Flat Belly Meal Plan and 39 Flat Belly Snacks to go along with the challenge because a healthy diet is just as important for building strong muscles. Good riddance lower back pain and hello toned, defined core!
6. 30-Day Squat Challenge Beginner Edition
Join the challenge: 30-Day Squat Challenge Beginner Edition
Dreaming about strong legs and a thick and toned booty? This 30-day squat challenge will not only have you looking great but also feeling strong and confident. Squatting is a fundamental functioning movement and is essential for everyday activities like sitting down, bending over, and lifting objects. You’ll be less likely to suffer from ankle, knee, hip, and back pain with strong leg muscles.
Like all of our beginner programs, you’ll start with a low number of repetitions and gradually increase as the days go on. All you need is a medium set of weights, about 10 to 15 pounds as a beginner. The rest is body weight. And don’t worry, this squat challenge isn’t just full of boring, repetitive basic squats. We’ve mixed it up with all kinds of squats, with the last half of the challenge focusing on planks to really keep things fresh and exciting.
7. 7-Day Push-Up Challenge for Beginners
Try this one: 7-Day Push-Up Challenge for Beginners
Push-ups may be old-fashioned, but they’re still one of the most effective exercises for building a strong upper body and core. This 7-day push-up challenge is a great option if you’re not sure where to start on your fitness journey. We know it can be intimidating, but we’ll take you through it every step of the way.
With four types of push-ups and three versions of each, we leave it up to you to decide which level is right for you. It’s easy to do at home, and since it is a bodyweight routine, you won’t need any equipment. Plus, push-ups don’t take long, so you can squeeze them into your daily routine without making any major changes.
After 7 days, you can expect to feel stronger and see improvements in your upper body, core, and even posture. We love it because it’s an excellent way to jump-start a healthy habit and build a foundation for more advanced workouts!
8. Beginner’s Total Body 30-Day Challenge
Take the challenge: Beginner’s Total Body 30-Day Challenge
We got the 30-day no equipment, HIIT, and squat challenge, so now let’s add a total body routine to the mix! This 30-day challenge is perfect for beginners who are looking to go ALL IN and challenge themselves to a full-body workout that targets every muscle group and improves overall fitness. Whether it’s cardio, HIIT, strength, or endurance, this challenge covers it all.
A perfect balance of challenging your body without burning out, this challenge is designed to increase in intensity as you progress through the 30 days. You’ll cycle through different body parts, which will allow for proper rest and recovery time while also providing a full-body workout each week. All you need is a yoga mat, dumbbells, and a chair, making this challenge totally accessible to do at home.
Want to take this challenge to the next level? Pair it with our 30 Days of Quick and Easy Dinners for a complete lifestyle transformation!
More Beginner-Friendly Fitness Challenges to Try
Didn’t find the fitness challenge you were looking for? Don’t worry; we’ve got even more options for beginners! Here are a few other challenges to try:
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