When it comes to exercise, I prefer to find
lazy efficient workouts that don't take forever to see results. 30 day fitness challenges are effective because they're not too short, yet not too long.
Read on for 14 challenges on different target areas that will help you get the perfect body.
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- Flattering exercise pants* (with pockets!)
- Perfect motivation for 30 days to toned abs*
- My fave tool to count steps*
This one's especially great for those starting from zero, like off the couch kind of beginner. Start off day 1 at 2,000 steps, and work your way up to 10,000 steps by the end of the challenge.
There are also intermediate and advanced versions of this challenge (via My Fitness Pal).
For those who don't want to target a specific area of the body, or prefer to switch things up to a structured challenge, this one will keep you on your toes (ha!). (via Greatist)
21-Day for Arms
This arm workout challenge consists of 3 simple exercises almost daily for an entire month:
- tricep dips
- push ups
- mountain climbers
Along with other tips for whole body wellness, you'll be able to cut the fat with this 21-day arm slimming challenge. (via Femniqe)
If you want to go a little more hardcore, then there's the pushup challenge. Start off at 5 push ups, then work your way up to 50!! (via Health)
If you're particularly squishy in this region as I am, then this challenge is for you.
Start off day 1 with some short 30-second regular and side planks, then work your way to 1-minute planks with crunches and bicycle kicks. (via Fitwirr)
Yeah, not afraid to admit my stomach spilling over my pants on all sides and that I really need this challenge. Just three simple exercises:
- side plank
- bicycle kicks
- Russian twists
Tone that hourglass. (via Femniqe)
Butt and Gut
If you'd rather work two areas at once, this one targets the gluteus maximus and abdominals. This challenge includes a mix of lunges, planks, crunches and squats. (via Tone and Tighten)
Guns, Buns, Abs
If 2 areas are not enough, how about 1 more for extra credit? This challenge targets three areas: the arms, butt, and stomach with:
- push ups
- leg lifts
(via Fit B!tch)
Thin those thighs with this 30-day fitess plan. Start off doing 5 reps of these 3 different exercise:
- plie squats
- leg swings
- side lunges
Then, work your way to 22 reps of 5 different moves:
- the 3 above
- side leg lifts
- inner thigh pulses
This one gets you better legs and a better butt. Do 30 squats on day 1 and make your way up to 200 by the end of the challenge.
A plus for this workout is that you get a variety of squats:
- basic squat
- basic squat with leg lift
- narrow squat
- narrow squat with back kick
- sumo squat (wide)
(via Pop Sugar)
This single move done over 30 days will help your hip flexors, quads, and thighs. Start off at 30 and make your way up to 170+. (via OregaKnow)
If you're as inflexible as I am (talking physically, not personality-wise <wink>), then this challenge is for you.
There are right and wrong stretches for tight hamstrings, so be sure that you're doing the correct ones that won't harm your body. (via My Fitness Planner)
Total Body Challenge
If you're ultra motivated, then try this total body workout challenge to slim and sculpt. This one includes 12 different exercises to target the arms, abs, butt, and legs:
- jumping jacks
- tricep dips
- push ups
- Russian twist
- wall sit
- high knees
- butt kicks
(via Bistro MD)
Okay this one is pretty straightforward. Drink 8 glasses of water a day. Find a cute printable to track your water intake here. (via What Mommy Does)
These 14 30-day fitness challenges will surely get you a better body in almost no time. Perfect workouts for any level, even beginners. Get moving!
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Ben Theuner says
Major thankies for the blog article.Really thank you! Keep writing.
The Mermaid With Muscles says
Love all of these challenges! I think challenges are the best non scalable goals to set to really get motivated. My clients love them and I myself use challenges to hit my goals too thanks so much for sharing!
Sylvia Wu says
Thanks, Mermaid with Muscles, for taking the time to visit! Yes, I agree that 30 days is the perfect amount of time to feel progress, but not be discouraged that it's taking forever.