Whether it’s a 30-day plank challenge on Pinterest or a month-long squat challenge your neighbor posted to Facebook, you’ve probably seen these types of challenges at some point in your social media feed. Whether the goal is to tone up, lose weight or just build more muscle, these workout challenges seem like a great way to get motivated and stick with a new exercise routine.

But they’re not all created equal. Some fitness challenges promote lofty promises of lifestyle changes, unrealistic expectations regarding physique and an all-or-nothing approach to exercise that can wreak havoc on the body. And even the good ones often focus too much on the outside of the body and fail to take into account emotional, spiritual and social wellness.

The problem is that many people find it hard to start or maintain a new exercise routine, especially one that requires a commitment of several months. This is because most people tend to lean towards comfortability, particularly when it comes to workouts. Fortunately, there are some easy ways to break out of the habit and start exercising your body in a variety of fun ways that will not only help you look good but feel better too.

A good place to start is with the 30 Day Workout Challenges we’ve rounded up for you below. These workout challenges are designed for different muscle groups so you can choose the best one based on your needs. Some of them are also meant for beginners, while others have an aggressive progression that may be difficult for some to manage. Always listen to your body and make sure to incorporate a proper warm-up before starting the challenge.

A few of the workouts in this collection include a push-up challenge that will train your chest, shoulder and upper back muscles, as well as a burpee challenge that will build core strength, coordination, and endurance. The plank challenge, on the other hand, will help you work your entire abdominal region, as well as a few other supporting muscles. The other exercises in this challenge include a sit-up challenge that will build abs, as well as a deadlift challenge that will target your legs and lower back. Lastly, the lunge challenge will give you a full-body workout that will work your quads, hamstrings, calves, glutes and more.

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