Looking to shred some body weight and build up muscle in a short time-frame? Here’s why a 30 day workout challenge could be your answer.
Looking to make a change in the way you look and feel? Want to push your body to the limits- and beyond?
Whether you’re looking to lose weight, tighten up, or get shredded this year, a 30-day workout challenge just might be the best way to crush your goals.
Let’s get into what you need to know!
Specific, Concrete Goals With End Dates
We’ve all made those lofty promises to ourselves and others. Think of those vague New Year resolutions to get healthier or save money or be a better spouse. We might have even taken the next step of buying new athletic shoes and supportive sports bras for working out, hoping that this would motivate us to actually make it to the gym.
What’s the common denominator in each of those intentions? They don’t have a timeline or even established criteria!
Research shows that S.M.A.R.T goals can improve commitment and performance. That’s because they focus on realistic goal-setting with concrete results designed to achieve in a set amount of time.
A 30-day fitness challenge is a perfect goal. It’s enough time to discipline yourself to create and implement a new habit, but it’s also enough time to see the results.
Finally, deadlines keep us motivated. By nature, most of us will put things off until we have to do them. If we have a set date and goal in mind, we’re more inclined to stick with the program and cross that exciting finish line.
Structure and Progression
As we start to consistently exercise and become stronger and faster, our bodies adapt to the workout intensity.
For the best results, it’s optimal to change up your workout often to continue progressing. Otherwise, you’ll stop seeing the same results (because the workouts will no longer feel as challenging).
That said, you don’t need to mix up every workout with a bunch of random, unplanned exercises. This strategy can often lead to burnout and won’t help you efficiently manage your time.
With a challenge, you receive structure and progression within a defined timeframe. You receive effective workouts designed to help you crush goals in a short period. Not only will you see physical results, but you’ll notice strength and fitness results as well (i.e., lifting heavier weights, completing more reps, moving faster).
There’s something inherently rewarding about watching ourselves progress and improve. It feels empowering to become faster, stronger, and better at the exercises we do, and that feeling keeps us feeling motivated to stay consistent.
Reflecting and Tracking
Let’s be honest here. Most people don’t track their workouts. Even those who start doing it often stop due to laziness or downright inefficiency.
Tracking not only keeps us accountable to our workouts, but it also makes the process easier on us. After all, think about how much time you may spend wasting in the gym trying to figure out what exercise to do next or what dumbbell weight to grab.
You can’t change what you don’t know, and you likely can’t improve what you don’t track.
If you track your workouts, you can visually determine where you’re progressing (and where you’re stalling), and you can even start to understand patterns in your exercise regime. For example, maybe you start noticing that you can always lift higher weights in the evening after work. Maybe you notice that your slowest miles occur on Mondays (after indulging on the weekend).
What 30 Day Workout Challenge Is Right For You?
Today, there are numerous types of challenges available, ranging from beginner programs to those designed for elite athletes.
30-Day Squat Challenge
Want to firm up that tush? Improve your leg power? Consider trying this easy challenge (no equipment required).
Start with 50 squats on Day 1. Add five more squats each day. Rest every four days. By day 30, you’ll do 250 squats.
30-Day Plank Challenge
Whether you have six-pack dreams or merely want a stronger core, the plank can offer the best bang for your buck, and you can do it in anywhere.
Start by engaging in a static plank for 30 seconds, rest for 30 seconds and then repeat three times. The next day, engage in a side plank for 30 seconds, rest 30 seconds, and then switch to the other side. Repeat three times.
Add five seconds to each plank every day after that. Repeat three times every day. Rest every six days.
30-Day Cardio Challenge
Not a big fan of cardio? This challenge is perfect for you. It’s fast, effective, scorches calories, and improves your overall endurance.
- Minute 1: Jumping Jacks
- Minute 2: Rest
- Minute 3: Burpees
- Minute 4: Rest
- Minute 5: Jumping Squats
- Minute 6: Rest
- Minute 7: Mountain climbers
- Minute 8: Rest
- Minute 9: Pushups
- Minute 10: Rest
- Minute 11: Plank
- Minute 12: Rest
Repeat this circuit 3 times. During the rest period, track how many reps you complete each time. Your goal is to increase this number and get is as high as you can over the course of the month!
After 30 Days
Once you complete (and crush) your 30-day challenge, you’ll likely feel inspired to keep dominating new goals. That’s why these monthlong competitions are so popular!
After that, you can consider a longer commitment (like 9-week challenges available on bodytransformationcoach.com). Or, you can consider an activity-based goal like completing a marathon or mastering ten weighted pull-ups. Finally, you could even commit to trying a new activity altogether (like taking up rock climbing or kayaking).
While 30 days is enough to get the momentum flowing, exercise is a lifetime commitment. It’s essential to regularly assess and revisit your goals as you evolve in your fitness journey.
Regardless of your exercise history (or lack thereof), a 30-day workout challenge provides a perfect opportunity to propel you out of a fitness rut, conquer new goals, and experience a surge of motivation.
Interested in learning more about the evolution of fitness and its trends and results? Learn more about what we offer today.