Looking to start working out or add some variety to your routine? Our fitness challenges are designed to help you reach your fitness goals with a blend of cardio, strength, and flexibility exercises that cater to all fitness levels. Let’s get started!
Why Take a Fitness Challenge?
Embarking on a fitness challenge is a fantastic way to stay motivated, improve your overall health, and set measurable goals. Challenges provide structure and a clear path to follow, making it easier to stay on track. Plus, the sense of accomplishment you’ll feel after completing a challenge is incredibly rewarding!
Start with the Daily Stretch
No matter which challenge you choose, make sure to stretch and warm up your body beforehand. Stretching helps prevent injuries and doubles as a great stress reliever. Need some stretch inspiration? Check out The Daily Stretch from PT and Purition ambassador Tom Meehan, featuring easy-to-follow stretches you can try at home.
7 At-Home (or Outside) Fitness Challenges
We’ve compiled 7 at-home (or outdoor) fitness challenges to help you get started. No gyms, no fancy equipment—just some motivation, a pair of trainers, and your water bottle! Choose a challenge (or combine a few for maximum impact) and push yourself to power through 30 full days.
1. Steps Challenge
Walking is a simple yet effective way to boost your physical and mental wellbeing. It burns calories, builds stamina, and reduces stress. You’ll be surprised at how getting fresh air daily can positively affect your mood!
How to do the steps challenge: Set a daily step target and reach it every day for 30 days straight. No excuses—squeeze in steps whenever possible. Start with 10k per day, and if that’s easy, aim for 15 or 20k. Track your steps with your smartphone or watch.
2. Plank Challenge
The plank is a simple move with numerous benefits, primarily strengthening the core. This can tone your abdomen, improve posture, and reduce back pain—especially beneficial for office workers!
How to do the plank challenge: The goal is to plank daily and increase your plank time over 30 days. On the first day, plank for as long as possible. Each day, add at least 10 seconds to your plank time. By the end, see how much stronger your core has become.
3. 10-Minute Sweat Challenge
Struggling to find time to exercise? A 10-minute daily workout can boost your fitness and confidence without taking up much of your day.
How to do the 10-minute sweat challenge: Set a timer for 10 minutes and rotate through the following exercises until the time is up. If you’re new to fitness, this might feel tough at first, but push through and you’ll see improvement over 30 days. Stretch before and after, and stay hydrated.
- 30 star jumps
- 20 burpees
- 30 high knees
- 20 squats
- 30 air punches
Top tip: If 10 minutes is too easy, start at 10 and increase your time by a minute each day.
4. Couch to 5k Challenge
Though longer than 30 days, this challenge is still very achievable! If you’ve always wanted to run but didn’t know where to start, the Couch to 5k plan is for you.
The free app guides you from the couch to 5km in nine weeks, with motivational virtual coaches to keep you inspired. The plan gradually builds your fitness and stamina without being overwhelming.
How to do the couch to 5k challenge: Download the free Couch to 5k app, grab your trainers, and start your mission to 5k. Remember to stretch before and after runs.
5. Squat Challenge
Squats are the king of lower body exercises, working your glutes, quads, hamstrings, and calves while burning calories.
How to do the squat challenge: Aim to do 10 minutes of bodyweight squats daily for 30 days. Increase your reps over time. If it gets too easy, add some weight with household items like a water bottle or a rucksack filled with food tins.
6. Stairs Challenge
Have a staircase at home? You don’t need a gym! Running up and down stairs burns calories, boosts heart health, and strengthens your legs.
How to do the stairs challenge: One set equals 5 minutes of continuous stair climbing, followed by a minute of rest. Over 30 days, gradually increase your sets.
- Day 1–5: 1 set (5-minute climb)
- Day 5–10: 2 sets (10-minute climb)
- Day 10–15: 3 sets (15-minute climb)
- Day 15–20: 4 sets (20-minute climb)
- Day 20–25: 5 sets (25-minute climb)
- Day 25–30: 6 sets (30-minute climb)
7. Wall Sit Challenge
Looking for a simple home fitness challenge? The wall sit is perfect. It strengthens your legs, back, abs, and glutes while building endurance.
How to do the wall sit challenge: Similar to the plank challenge, aim to increase your wall sit time over 30 days. On the first day, time how long you can hold it, then add 10 seconds each day.
Tips for Success
- Set Realistic Goals: Start with achievable goals and gradually increase the intensity. Setting realistic goals helps you stay motivated and track your progress.
- Stay Hydrated: Drink plenty of water before, during, and after workouts to stay hydrated and support your body’s functions.
- Listen to Your Body: Pay attention to how your body feels. If you’re overly fatigued or sore, take rest days to allow your muscles to recover.
- Track Your Progress: Keep a fitness journal or use a fitness app to monitor your achievements. Tracking your progress helps you stay accountable and motivated.
- Stay Consistent: Consistency is key to seeing results and building long-term habits. Stick to your fitness challenge schedule and make adjustments as needed.