Your Friendly Fitness Challenge for the Beginner
Let’s get started! But first, let’s give a big welcome to you starting a new fitness journey! If you are a beginning fitness enthusiast, then you are in the right place. Starting a fitness challenge can seem daunting, but have no fear I am here to help. Join me for beginners fit in 30 days challenge that is made for you, and will be simple, fun, and realistic.
The ‘Why’ behind the challenge
Before we jump into things let’s talk about the ‘Why?’ Fit in 30-day challenge helps you formulate positive exercise habits while building self-confidence, and develops motivation to help you keep moving long after the challenge ends. Exercise also improves mood, increases energy levels, and helps you sleep better. Don’t you want that?
Setting Goals That Are Realistic
So, let’s start considering goals. The first thing we need to remember is to keep it realistic. We do not want to start with the notion of becoming a bodybuilder with bulging muscles, or to be able to run a marathon in a very short time. We want to set goals that are slightly larger than what we already are. Maybe you want to be able to do ten push-ups, or you want to just be able to walk a mile without stopping. Whatever the goal may be, write it down, and look at it everyday to keep at the forefront of your mind.
Your 30-Day Fitness Challenge
Ok, let’s get to it! Below is a very basic and easy to follow breakdown of activities each day that includes lots of variety and even varying intensity levels. This challenge is perfect for beginners.
1st to WEEK :- Get Moving!
- Day 1: 20 minutes brisk walk
- Day 2: 10 bodyweight squats, 10 push-ups, 10 lunges
- Day 3: 20 minute yoga/stretching workout
- Day 4: 15-minute jog (or walk – a combination of both if you want!)
- Day 5: 10 minute core workout (planks, sit-ups)
- Day 6: Rest day! You’ve earned it!
- Day 7: Repeat your favorite workout of the week.
2nd Week : Gradually Increasing Your Muscle Strength
- Day 8: 25 minutes of brisk walking
- Day 9: 12 Squats, 12 Push-ups, 12 Lunges
- Day 10: 30 minutes of yoga/stretching
- Day 11: 20-minute jog or interval workout
- Day 12: 15-minute core workout
- Day 13: Rest or light activity such as an easy walk
- Day 14: Pick your favorite workout from week 2.
3rd Week : Keep Improving!
- Day 15: 30 minutes of brisk walking
- Day 16: 15 Squats, 15 Push-ups, 15 Lunges
- Day 17: 30 minutes of yoga/ stretching
- Day 18: Try a beginner fitness class online (zumba, dance, etc.)
- Day 19: 20-minute core workout (add more variations!)
- Day 20: Rest day
- Day 21: Pick your favorite workout to repeat.
4th Week : You Can Do It!
- Day 22: 35 minutes of brisk walking
- Day 23: 20 Squats, 20 Push-ups, 20 Lunges
- Day 24: 35 minutes of yoga/stretching
- Day 25: 25 minutes of jogging or a higher-intensity interval workout
- Day 26: 25 minutes of core workouts
- Day 27: Rest day
- Day 28: Have a fun fitness type of day (hiking or dancing)!
Bonus Days:
- Day 29: Do whatever makes you feel great!
- Day 30: Celebrate! Take a fun class, go for a jog, or have a spa day! You got this!
Nutrition
You’re going to need to fuel your body now that you are taking on this challenge. When I say “fuel your body,” I’m not saying to analyze every morsel you put into your body! Just try to incorporate more whole food into your meals. You know, fruits, veggies, lean proteins, nuts, etc. Make water your best friend and again don’t forget we’ll need to keep a treat every now and again. It’s all about balance!
Support System
And don’t forget to include friends and family on your fitness journey. Perhaps enlist a buddy to be your workout buddy. A support system will keep you accountable, keep the process more enjoyable, and who doesn’t love a post-workout smoothie date?
Document Your Progress
And lastly I suggest to document your progress. Whether you utilize a journal, an app, or sticky notes on your refrigerator, be sure to log how you are feeling, exercise choices, and any changes in your body. Remember, it’s all about celebrating the small wins!
All Done
And that’s it! You’ve now got your very own fit in 30-day challenge made especially for beginners. Just remember, everyone is different in their horse, the most important thing is that you enjoy it and keep moving! Acknowledge your achievements and don’t be too hard on yourself if you miss a day or two, or maybe don’t feel a little off on one of those 30 days. Remember, all these little steps add up, and with every step you take, you’re one step closer to being the best version of you.
So, put on those sneakers, roll out your yoga mat, and go for it. Here is to a fitter, healthier you!
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