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Maintaining our exercise routine after being away from it for a long time seems very difficult. Maybe you were not exercising because you were demotivated, busy, or confused about where you should begin.
And that’s completely fine. You’re not the only one. But the thing that matters is how much effort you are putting into taking the first step again. And for this, fitness challenges will help you.
Fitness challenges provide you a simple guide to follow, do things in a more fun way, and also help you in being consistent without taking stress. Here are 7 simple fitness challenges that are best for you to kickstart your exercise routine despite the fact that you’re a beginner or someone who just wants to restart.
1. 30-Day Step Challenges
Let’s begin with a super easy challenge—walking.
For doing this, you don’t need any equipment other than your feet and your shoes.
How to start:
Track your steps with a phone or a fitness tracker. Then, gradually start increasing your steps every day. For example, if you’re starting at 3000 steps a day, aim to hit 6000 in a week, 8000 by next week, and slowly work your way up to 9000 or more steps by the end of the month.
Why this:
Walking helps you in boosting your heart’s fitness, burning calories, and keeping your mind fresh. It’s good for your joints and also very easy to get added to your routine. You can walk while talking with someone and listening to your favorite music as well.
2. 7-Minute HIIT Challenge
Have a very busy schedule? No worries. You can still do a wonderful workout in only 7 minutes.
How to start:
Select 7 exercises that are concerned with body weight, like jumping jacks, push-ups, lunges, squats, mountain climbers, planks, and high knees. Do all these exercises for 30 seconds and take a rest of 10 seconds between them. Repeat twice or thrice a day, depending on your energy level.
Why this:
HIIT stands for High Intensity Interval Training, which ultimately helps you in burning calories and keeping your metabolism up even when you feel low. Generally it’s perfect for busy mornings and lunch breaks.
3. 4-Week Core Strength Challenge
A strong core supports all your activities, whether it’s sitting, standing, lifting, or just breathing well.
How to start:
Spend 5-10 minutes daily doing exercises that work for your core. Start with some basic moves like leg raises, crunches, and forearm planks. And as you grow stronger, add some hard moves like side planks, bicycle crunches, and flutter kicks.
Why this:
It’s good for you as it not only takes you closer to your abs but also reduces your back pain, enhances your posture, and maintains more balance during daily activities.
4. 21-Day Yoga Flexibility Challenge
If you’re feeling anxious, stressed, or stuck, then you should try this yoga challenge, as it will stretch out all stress and negativity from you.
How to start:
Set aside 30 minutes each to follow a yoga guide. Start with very simple poses like child pose, cat-cow, downward dog, and seated stretches. It’s not necessary to become flexible, but what is important is your consistency.
Why this:
Yoga helps your body in being more flexible, enhances your posture, and also relaxes your mind. It’s a polite and gentle way to move your body and inhale more deep breaths, which is very amazing after long days or long screen times.
5. Push-ups Progress Challenge
You know, push-ups are one of the best workouts to build strength in your upper body, and the good thing is that there’s no need for any equipment.
How to start:
Do the maximum number of push-ups you can do in 1 day. Then try to do 1 or 2 more push-ups every day. If full push-ups are hard for you, then start with wall or knee push-ups and start making progress from there.
Why this:
Push-ups give strength to your arms, shoulders, chest, and also your core. You’ll definitely notice a positive change in your strength and body posture after a few weeks.
6. Squat & Lunge Challenge for Stronger Legs
Your legs always carry you everywhere, so it’s crucial to make them strong.
How to start:
Start with 15 squats and 15 lunges per leg each day. And increase your reps every couple of days. You can also make some combinations, like jump squats or walking lunges, to keep your exercise interesting.
Why this:
Stronger legs help you move better, improve your balance, and burn more calories throughout the day. In addition, squats and lunges give shape to your glutes and thighs perfectly.
7. 30-Day Full-Body Fitness Challenge
Want something that covers a whole-body workout? Take this full-body challenge.
How to start:
Schedule your workout, including moves like jumping jacks, squats, push-ups, planks, and lunges. Do each for at least 30 seconds to 2 minutes, and then repeat this cycle twice or thrice. Keep exercising for 20-30 minutes each day.
Why this:
For doing this, you’ll use your whole body, which will build strength and endurance in your body and also burn calories at once. This challenge is best for you if you want a variety of exercise and transformation of your whole body.
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Conclusion
Fitness isn’t supposed to be complex or intimidating. You don’t need any fancy gym, trainer, or a perfect plan. In fact, what you really need is a beginning point, and any one of these 7 challenges can be your beginning point.
You know what, the best thing about these challenges is that they provide you a goal to achieve and also help you in feeling proud of yourself for the improvement. Every rep, walk, and deep breath brings change. By doing these exercises, you’re building strength, confidence, and energy— step-by-step.
So, from which one you’re going to begin? Don’t forget that there’s no compulsion to do these challenges perfectly. You just have to begin. And once you successfully do, you’ll feel the positive change not only in your body but also in your mind.
