30 Days Fitness Challenge
Self-improvement is a continuous process. We are all working towards becoming the best version of ourselves physically, mentally, and spiritually. Our never ending work schedules and fast paced lives can throw us off our fitness and nutrition goals. Instead of caving into excuses which later turn into regrets, you can start a 30 days fitness challenge. You don’t need to hit the gym or be super fit to commit to this challenge. All you need is motivation and perseverance to stick to this plan for 4 weeks. It is a 30 days fitness challenge that tells you exactly what to do every single day, no equipment or gym required. It will help you kick start your fitness, improve your health and transform your body.
Why Do The Challenge?
The 30 days fitness challenge aims at working every muscle of your body. It combines both strength and cardio, so you will improve your aerobic fitness, flexibility and burn down the unwanted calories, much healthier than a 30 days weight loss challenge. The structure of this 30 days fitness challenge gives you the opportunity to improve your fitness and reshape your body while allowing each muscle group adequate recovery time.
There are 6 bodyweight exercises in this challenge. By combining multiple exercises, you will target almost every muscle on your body. Each day of the 30 days fitness challenge will consist of a mini challenge in the form of combinations of a few exercises that will exercise the whole body, rather than just the 30 days ab challenge. The more body parts you involve in one workout, the more calories you’ll burn. Also, your body will continue to burn additional calories after you’re done working out, this is called as the after burn effect.
You can start the exercises slowly and then increase the number of repetitions with time. You can also add weights to increase the difficulty level.
Body Weight Exercises For The Challenge
1. Jump Rope
Jumping at a moderate rate burns 10 to 16 calories a minute. It is one of the best and most effortless approach to shed the additional fat in your body. Practicing jump rope also helps in improving your heart rate and building your stamina. It is a full body workout and tones the muscles in the lower and upper body.
How To:
- Grab the handles of the rope with a firm grip. Keep your elbows close to the sides.
- Relax your body and jump high enough to clear the rope. As you jump, the rope should touch the surface slightly.
2. Lunges
Lunges are an important exercise for toning the lower body. It is a functional, multijoint exercise that can be modified to meet your fitness level. They strengthen your buttocks and legs, strengthening these large muscle groups can speed up your metabolism and help you lose weight.
How To:
- Keep your upper body straight, with your shoulders back and relaxed. Keep your head straight and chin up.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90° angle.
- Pause, then push yourself back up to the starting position.
3. Glute Bridge
Glute bridge tones the glute and also works on the core muscle. It’s a great strengthening exercise for your entire midsection.
How To:
- Lie with head on the floor and face up, bent your knees and keep your feet flat on the ground. Keep your arms at your sides with your palms down.
- Lift your hips off the ground until your knees hips and shoulders form a straight line.
- Hold your bridge position for a couple of seconds before easing back down.
4. T-Push Up
It is a variation of the standard push-up. The T-push up targets your shoulders, obliques, and triceps and also helps in stabilizing the core muscles. It improves strength, flexibility, balance and endurance.
How To:
- Get into a straight plank position on the floor with your hands directly underneath your shoulders. Lower your chest until it is just above the ground.
- Push back up and while you do this lift your left hand upwards off the floor. Simultaneously, shift your weight onto your right hand.
- If you keep your spine straight you can see how your body forms a tilted ‘T’ making a 45° angle with the floor.
- Roll back to your initial position and repeat.
5. Superman
Superman is a variation on the traditional push-up. It strengthens your lower back and tones your glutes. It can also prevent and reduce back pain.
How To:
- Lie face down on your stomach with arms extended out in front of you and legs extended behind you.
- Lift the arms and legs up simultaneously with your midsection unmoved.
- Hold for 2 to 5 seconds to complete one rep.
6. Side Plank
Side plank strengthens your balance as it works all the muscles of the body. It is one of the best exercises for core conditioning. It tones your belly and increases flexibility in your posterior muscle groups.
How To:
- Lie down on your right side on a yoga mat with your legs straight.
- Contract your abdomen and prop your upper body up on your right elbow and forearm.
- Lift your hips off the floor until your body forms a straight line from you shoulders to ankles.
- Pause, then switch and repeat on the other side.
Let us know how your challenge is going by commenting below or leave a post on Instagram for us using #bgfitin30.