30 Days Fitness Challenge To Get In Shape

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You have been to the gym or doing some kind of workouts at your home but you have missed due to the busy schedule you have in your life. If you want to restart things from the beginning then this 30 days fitness challenge is the goal set for you.

Also, if you are a beginner and want to start off your things with fitness, exercise then this plan will work for you too.

You probably want to get your body in shape and want to stay fit.

By the end of this fitness challenge, you will be more enthusiastic, positive mindset and have lots of energy.

So, without any further ado let’s dive in

30 Days Fitness Challenge

The good thing about this 30-day challenge is that you don’t need to go to the gym and do all the workouts at your home.

There will be a session where you might have to work outdoors (activities like swimming, running, walking, jogging, etc)

This 30-day fitness challenge will work on your entire body. It will help in giving defined shape to your every muscle from head to toe.

30 Days Fitness challenge


One the first week you will be training your lower body.

For this training part, I have got you the best exercise which will help in toning your legs muscle

Lunges and Squat.

So, let’s begin with


30-day fitness challenge: Lunges exercise

It is one of the best exercises when it comes to strength training. It is a proven exercise to increase performance and a great way to tone your muscles.

Lunges mainly work on your legs, quadriceps, calves, glutes, hamstring.

To do this:

  • Be in a standing position
  • Place your hands over your waist
  • Now, move your right leg forward and bend your left knee letting it touch to the ground (but not fully)
  • Do the same with left leg
  • Move your left leg forward and bend the right knee towards the ground
  • This completes one rep

Do this Lunges exercise for 3 sets of 12-15 repetitions.


30 days challenge- squats

Squats are the favorite exercise of the females for training hips.

And especially if you want to make your hips bigger then definitely you need to try this out.

Squats mainly work on your hips, hamstring, calves.

It helps in strengthening lower body muscle, core and helps in burning down more calories.

To do this:

  • Be in a standing position
  • Make an equal gap between your legs
  • Raise your arms to your front
  • Now, slowly bend your knees and move your hips down
  • Hold for 2-3 seconds
  • Come back to the original position

Do this Squats exercise for 3 sets of 12-15 repetitions.

That’s complete training your legs and pretty much lower body.

I know I have only included only two exercises for this body group but this just a beginner level practice.

And if you think you are a good fit now, then you can do a number of different lower body exercises

Check out:

6 Lower body exercise to tone muscle

Now, let’s get into the other muscle group and it brings on to the next day


On the second I want you to train your upper body.

For the upper body, I have got you best exercise and that is push-ups and tricep dips.

First, let’s begin with



It is a great exercise to build up strength fast and it is a pretty obvious beginner’s level exercise that you might be doing it.

Push-ups have got many benefits.

It mainly works on your tricep, lower back, shoulders.

To do this:

  • Get down on the ground
  • Make an equal distance gap between your hands (by placing on to the ground)
  • Move your legs back and stretch it up fully
  • At this moment your body should be straight flat
  • Adjust your hips position (do not bring it up fully or move it down, keep it in a straight position)
  • Now, slowly bend your elbows and bring your body down
  • Hold your body for 2-3 seconds
  • Then bring it up

Do this Push-ups exercise for 3 sets of 12-15 repetitions

Tricep Dips

tricep dips

On to the next exercise in this 30 days challenge is tricep dips.

If you want to build insane arms and want to develop shoulder strength then this exercise is the best way to do it.

For perfect V-shape triceps, you need to try this out.

To do this:

  • Get yourself a chair or a small table
  • Hold the edge of the chair or table by your hands (refer the image for the position)
  • Adjust your body alignment to approx 90 degrees at this moment of the stage (L shape)
  • Now, slowly bring your hips down towards the ground but don’t touch it
  • Hold for 2-3 seconds
  • Then go back to the original position, make sure you feel the tension around your triceps while coming up

Do this Tricep exercise for 3 sets of 12-15 repetitions.

Now, if you think that this exercise seems to be very easy for you after doing this for 1 week

Then try this our great upper body workouts to build strength.

This workout plan pretty much trains every single muscle group of your upper body and it usually involves weight training.

So, it’s a bit an advanced training plan.

Coming to the next phase of our 30-day challenge 

The next day


On the third day of this fitness challenge, I want you to train your abs

For training your abs and especially to get solid abs you must do crunches and leg raises.

First, let’s see about the



It is the most perfect and ideal exercise for your core muscle i.e., lower back muscles and obliques.

It brings intense pressure and constantly engages your abdominal muscle which helps in burning fat from the belly region and thus giving out a flat stomach.

To do this:

  • Get down on the ground
  • Bend your knees and bring it up by touching to the ground (forming a v-shape)
  • Place your hands back of your head
  • Now, slowly move your body up close to your knee (exhale out)
  • Go back to the ground

Do this Crunches exercise for 3 sets of 12-15 repetitions.

Leg Raises

30 days challenge- leg raises

One of the best ways to get rid of lower belly fat is to do leg raises.

Most of the people struggle to get the lower abs and the reason being is that they skip training lower abs.

This exercise is the best way to give a defined and make your lower abs more visible.

To do this:

  • Get down on the ground (your face should be facing the ceiling)
  • Place your hands below your hips
  • Touch your both the legs closely
  • Now, slowly lift your legs up to the 90 degrees
  • Make sure you keep the core tight enough
  • Hold your legs up for 2-3 seconds
  • Then bring it down (don’t touch the ground)

Do this Leg raises exercise for 3 sets of 12-15 repetitions.

Now, let’s check out the next day and this will gonna be pretty tough and a bit hard


On the fourth day, you are going to burn a lot of calories and fat.

Because you will be training the entire body.

Now, I will not go into the detail which exercises you should be doing.

You can combine all the above exercise and make your own workout plan

For the workout, I highly recommend you to check out the full-body workout plan by bodybuilding

This total body workout plan will help in boosting your cardiovascular system and it saves a lot of time.


This day is training outdoors as I said earlier in this post.

This generally includes doing cardio-form of exercise

You can do anything like walking, swimming, running, jogging, cycling, etc.,

It is up to you.

This training session will help in building stamina and it will improve your overall performance.

If you have a very hectic schedule throughout the day then just try to find out 30 minutes and go for a run.

Running will help to burn more calories in a quick time.

If you are new to running then I highly recommend you take our 30 days beginners running challenge.

It’s so easy and by the end of the program, you will start to love running every day.


Plank exercise

The last part of this 30-day challenge and to wrap all your workouts and to bring it one single effective plan

I have got you the plank.

On the sixth day of this fitness challenge, I want you to do the only plank.

Plank is the best way to train your core muscle and of the proven way to reduce the belly fat.

In short, it is a multipurpose exercise.

To do this:

  • Get down on the ground
  • Place your hands to the ground by elbows touching to it
  • Move your legs backs straight
  • Make a perfect 180-degree position of your body
  • Hold your body in that position for at least 45 seconds to 1 minute.


This day is a rest day.

Enjoy your day out

Go try to take some massage and relax your body and muscles.

That’s complete our 30 days fitness challenge.

You need to do the same workouts every single week but after each week tryna record your performance and try to increase the reps and the sets of each workout.

I hope you got the basic idea from this beginner’s level 30 days challenge.

Now get your shoe ready and be all set for improving your fitness.


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