We recently shared a how-to guide for the popular 75 Hard Challenge– an intense 75-day program designed to holistically improve your physical and mental health through twice-daily workouts, diet, and reading.
For those looking for a less intense commitment, a 30-day fitness challenge is a perfect way to shake up (or start) your exercise journey. Today, we’re discussing what types of things to look for in a fitness challenge, how to choose (and stick to) a fitness challenge, and offering some of our own workout ideas to help you with your journey.
What to Look For in a 30-Day Fitness Challenge
Your ideal 30-day fitness challenge will depend on your personal goals and current fitness level. Are you looking to improve flexibility? Build muscle? Lose weight? Or maybe you just want to make movement a new daily habit.
Once you know your goal, you will have a better idea of what type of fitness challenges to look for–or what to include if you are creating your own challenge. But there are a few other things to keep in mind when picking a challenge.
Consider these five things when searching for 30-day fitness challenge ideas.
1. What type of equipment do you need?
If you don’t have a gym membership, then you will be limited to the equipment you already own or are willing to purchase. For some fitness challenges, you only need yourself, while others suggest hand weights, exercise balls, jump ropes, or other equipment.
2. Where will you be exercising?
Does the program you’re looking at require a lot of space? If so, do you have an area in your house or your neighborhood that would work? If you need to be outside to do the exercises, is the weather cooperative at this time of year?
3. How much time do you have to dedicate to each workout?
Be realistic, but also prioritize your health! How much time do you have in your day to dedicate to working out, and when will you do it? Do you have 30 minutes to spare in the morning? Are you planning to workout on your lunch break? Answer these questions before choosing a fitness challenge to commit to. You can also break up your workout into shorter chunks.
4. Do you have any physical limitations that need to be considered?
When choosing a fitness program, consider if you are at a higher risk for injury based on your current physical state. For example, if you have knee pain, a high-impact workout might not be the best option. If you have limited mobility in your shoulder, doing certain arm exercises might not be realistic.
5. What will the results be?
It’s obviously impossible to accurately predict results, but consider what the particular program is designed to do. Will it help you run further for longer? Will it increase your core strength? Will it focus on cardiovascular stamina? Think about what you want to see at the end of the 30 days, and use that information to help choose the right program.
Ideas for 30-Day Fitness Challenge Success
So many fitness challenges fail before you even have a chance to see results. We have three key tips to help you stay motivated during your 30-day fitness challenge.
Find a Buddy
It’s always easier to stick to a workout routine when you have an accountability partner. Whether that’s someone doing the workouts with you or someone you check in with daily to make sure you’re hitting your fitness goals. This should be someone you are comfortable with and who will take the role of accountability buddy seriously. Don’t have anyone in mind? Join our Facebook Community, where you’ll find over 97,000 accountability partners. You guys can bounce fitness motivation quotes off each other to help stay motivated.
Set an Alarm
If you tell yourself in the morning, “I’ll workout later today when I have time,” chances are, you’re not going to do it. Add exercise into your schedule by setting an alarm on your phone to remind you that it’s time to workout, helping you form a good exercise habit.
Build Up
A 30-day fitness challenge doesn’t have to include 30+ minutes of exercise starting on day one. In fact, if you aren’t already exercising daily, having such a strenuous challenge could lead to burn out. Instead, start small and build up from there. This might mean starting with a shorter workout, say five to ten minutes. Or it might involve lowering the intensity of your workout - or both!
Jump Rope 30-Day Fitness Challenge
Incorporating jump roping into your 30-day workout challenge is an ideal way to get your cardio in. And Crossrope has all of the tools you need to get started. Our weighted jump ropes allow you to burn calories, build strength, and increase stamina during every workout.
Plus, all jump rope purchases include a free 30-day premium subscription to our fitness app that has hundreds of easy-to-follow workouts for all levels and goals. That means you don’t even have to think about what exercises to do–our app will tell you.
Have you ever done a 30-day jump rope challenge? Let us know in the comments.
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