{"id":55985,"date":"2020-07-13T07:15:48","date_gmt":"2020-07-13T07:15:48","guid":{"rendered":"https:\/\/www.bluefinfitness.com\/?p=55985"},"modified":"2022-08-18T22:18:27","modified_gmt":"2022-08-18T22:18:27","slug":"30-day-fitness-challenge-for-beginners","status":"publish","type":"post","link":"https:\/\/last.bluefinfitness.com\/us\/30-day-fitness-challenge-for-beginners\/","title":{"rendered":"30 Day Fitness Challenge for Beginners"},"content":{"rendered":"\n

It\u2019s no secret we\u2019re all spending a lot more time at home lately. And while it\u2019s super tempting to lounge on the sofa in your pjs all day, there\u2019s never<\/em> been a better opportunity to get fit! The idea of a 30 day fitness challenge for beginners may fill your soul with dread, but trust us when we say – you\u2019ll feel a whole lot better for it.<\/p>\n\n

Exercise can provide so many benefits<\/a>, both physically and mentally. Taking care of our mental and physical wellbeing is now more important than ever, and exercise can help you on your way.<\/p>\n\n

But if you\u2019ve never put on a set of gym leggings before, the concept of starting a brand-new fitness regime may seem daunting. This is why we\u2019ve put together a simple yet super effective 30 day fitness challenge for beginners!\u00a0<\/p>\n\n

Designed to get your body moving in a safe, fun way with no gym equipment required, you can kickstart your fitness journey from your living room. Even if you\u2019ve never exercised properly before.<\/p>\n\n

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30 Day Fitness Challenge for Beginners – Why 30 Days?\u00a0<\/strong><\/h2>\n\n

Simply saying \u201cI\u2019m going to exercise every day for a week\u201d isn\u2019t long enough to form a brand-new fitness habit. Once the week is over, you won\u2019t have any further challenges to push yourself with. You could end up right back where you started, all motivation gone and your hard work undone.\u00a0<\/p>\n\n

30 days is a month-long commitment, with plenty of time to slowly work up to exercises you never thought you could do. And once the 30 days are up, your mind-set towards fitness will have transformed for the better. This makes future workouts easier, with consistent progress being made!<\/p>\n\n

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Week 1<\/strong><\/h2>\n\n

If you\u2019re feeling super pumped and motivated to start, this is the perfect attitude to have! But whilst hugely positive, it could tempt you to jump straight in to the deep end. While pushing yourself is important to make progress, slow and steady definitely wins the race here. Especially if you\u2019ve never exercised properly before.\u00a0<\/p>\n\n

If you push yourself too hard, you could cause serious injury. Not only will this ruin your fitness journey before it\u2019s even started, you\u2019ll feel very frustrated.\u00a0<\/p>\n\n

For your first week, keeping workouts short and simple is key – but you\u2019ll still feel the burn! We\u2019ve come up with 4 easy routines you can follow throughout the week. And on the remaining 3 days, take yourself out for a 20 minute walk for an \u2018active rest day\u2019.<\/p>\n\n

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Workout 1:<\/strong><\/p>\n\n

30 seconds jumping jacks<\/p>\n\n

30-seconds forward lunges, alternating each leg<\/p>\n\n

30 seconds squats\u00a0<\/p>\n\n

1 minute rest<\/p>\n\n

Repeat 4 times\u00a0<\/p>\n\n

Workout 2:\u00a0<\/strong><\/p>\n\n

30 seconds push ups (on knees)<\/p>\n\n

30-seconds mountain climbers<\/p>\n\n

30 seconds forward lunges, alternating each leg<\/p>\n\n

1 minute rest<\/p>\n\n

Repeat 4 times<\/p>\n\n

Workout 3:\u00a0<\/strong><\/p>\n\n

30 seconds sit ups\u00a0<\/p>\n\n

1 minute glute bridges<\/p>\n\n

30 second plank<\/p>\n\n

1 minute rest<\/p>\n\n

Repeat 4 times<\/p>\n\n

Workout 4:<\/strong><\/p>\n\n

30 seconds high knees<\/p>\n\n

30-seconds squats<\/p>\n\n

30 seconds jumping jacks\u00a0<\/p>\n\n

1 minute rest<\/p>\n\n

Repeat 4 times<\/p>\n\n

Covering virtually all areas of your body, these 4 workouts are a great introduction to fitness! And by filling-up your extra 3 days with a walk, you\u2019ll never have a day you\u2019re inactive.<\/p>\n\n

Week 2<\/strong><\/h2>\n\n

As you get into your second week, we\u2019re still following the same workouts as the week before. Just with a little more intensity!<\/p>\n\n

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Workout 1:\u00a0<\/strong><\/p>\n\n

30 seconds jumping jacks<\/p>\n\n

1 minute squats<\/p>\n\n

1-minute forward lunges<\/p>\n\n

1 minute rest<\/p>\n\n

Repeat 4 times<\/p>\n\n

Workout 2:<\/strong><\/p>\n\n

30 seconds mountain climbers<\/p>\n\n

1 minute push ups (on knees)<\/p>\n\n

1 minute forward lunges<\/p>\n\n

1-minute rest\u00a0<\/p>\n\n

Repeat 4 times<\/p>\n\n

Workout 3:<\/strong><\/p>\n\n

1 minute sit ups\u00a0<\/p>\n\n

1-minute glute bridges<\/p>\n\n

30 second plank\u00a0<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 4 times\u00a0<\/p>\n\n

Workout 4:<\/strong><\/p>\n\n

30 seconds high knees<\/p>\n\n

30 seconds jump squats<\/p>\n\n

1 minute jumping jacks<\/p>\n\n

1-minute rest\u00a0<\/p>\n\n

Repeat 4 times<\/p>\n\n

Remaining pretty similar to week 1, week 2\u2019s workouts involve a little more intensity. Perfect for boosting endurance and pushing your body a little further. And on your 3 spare days, try increasing your walk from 20 minutes to a brisk 30.\u00a0<\/p>\n\n

Week 3<\/strong><\/h2>\n\n

After a full two weeks of daily exercise, you might feel you\u2019ve \u2018earned\u2019 some time off fitness. But it\u2019s at this exact <\/em>point you need to power through. Avoid temptation to slack off, and you\u2019ll successfully triumph over the potential midway hump of lacking motivation.<\/p>\n\n

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Workout 1:\u00a0<\/strong><\/p>\n\n

1 minute jumping jacks<\/p>\n\n

1-minute squats\u00a0<\/p>\n\n

1 minute forward lunges<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 4 times\u00a0<\/p>\n\n

Workout 2:<\/strong><\/p>\n\n

30 seconds mountain climbers<\/p>\n\n

30 seconds regular push ups<\/p>\n\n

1 minute forward lunges\u00a0<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 5 times<\/p>\n\n

Workout 3:<\/strong><\/p>\n\n

30 seconds crunches<\/p>\n\n

1-minute glute bridges<\/p>\n\n

30 second wall sit<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 5 times<\/p>\n\n

Workout 4:<\/strong><\/p>\n\n

30 seconds high knees<\/p>\n\n

1 minute jump squats<\/p>\n\n

1-minute jumping jacks<\/p>\n\n

1 minute rest<\/p>\n\n

Repeat 5 times<\/p>\n\n

On your 3 remaining days, try incorporating light jogging into your 30 minute walks. Alternate between briskly walking and jogging every 5 minutes. And if you feel you can jog for longer, go for it!<\/p>\n\n

Week 4<\/strong><\/h2>\n\n

The final full week! If you reach this point without taking a break or losing motivation, you should be super proud. Getting into fitness for the very first time is a big challenge in itself, and you\u2019re sure to have experienced some benefits by now.<\/p>\n\n

This last stage involves the most intense bunch of workouts yet, designed to build on the endurance you\u2019ve achieved so far. If you want to enhance progress even more, try incorporating a vibration plate<\/a> into your workouts.<\/p>\n\n

Scientifically proven to aid weight loss and tone muscle, a vibrating plate is a great home fitness accessory. Ideal alongside ab exercises, push ups, regular squats and lunges, check out our ultimate guide<\/a> to choosing your perfect vibration plate.<\/p>\n\n

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Workout 1:\u00a0<\/strong><\/p>\n\n

1 minute jumping jacks<\/p>\n\n

1-minute jump squats<\/p>\n\n

1 minute forward lunges<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 4 times<\/p>\n\n

Workout 2:\u00a0<\/strong><\/p>\n\n

1 minute mountain climbers<\/p>\n\n

1 minute regular push ups\u00a0<\/p>\n\n

30 second plank<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 5 times<\/p>\n\n

Workout 3:<\/strong><\/p>\n\n

1 minute sit ups<\/p>\n\n

1-minute glute bridges<\/p>\n\n

30 second wall sit\u00a0<\/p>\n\n

1-minute rest<\/p>\n\n

Repeat 5 times<\/p>\n\n

Workout 4:\u00a0<\/strong><\/p>\n\n

1 minute high knees<\/p>\n\n

1-minute jump squats<\/p>\n\n

30 seconds burpees\u00a0<\/p>\n\n

1-minute rest\u00a0<\/p>\n\n

Repeat 5 times<\/p>\n\n

On your remaining 3 days (plus an extra 2 to reach the ultimate goal of 30!), try jogging for longer during your half hour walks. Try jogging continuously for 6-8 minutes, then walk for 5. Keep repeating until your 30 minutes is up, or carry on for as long as you can!<\/p>\n\n

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And there you have it. A complete 30 day fitness challenge for beginners you can easily enjoy from the comfort of home! And once finished, you\u2019ll definitely have more motivation than ever for working out. You\u2019ll even be able to come up with different workouts to try, taking your fitness journey to new levels over future weeks.\u00a0<\/p>\n\n

But as with any<\/em> type of beginner exercise routine, listening to your body is crucial. Especially during the first week, don\u2019t force yourself to complete all exercise timings if you can\u2019t manage. Only do what you\u2019re capable of, and stop if you experience pain. And if you confidently feel you can work for even longer than our given timings, go for it!<\/p>\n\n

Whilst exercise is undoubtedly important during these times, maintaining a healthy mind set is equally key. We hope you\u2019re all staying safe and well, and we hope this 30 day challenge has inspired you to start something new.<\/p>\n\n

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It\u2019s no secret we\u2019re all spending a lot more time at home lately. And while it\u2019s super tempting to lounge on the sofa in your pjs all day, there\u2019s never been a better opportunity to get fit! The idea of a 30 day fitness challenge for beginners may fill your soul with dread, but trust […]\n","protected":false},"author":312,"featured_media":55986,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[150],"tags":[],"_links":{"self":[{"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/posts\/55985"}],"collection":[{"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/users\/312"}],"replies":[{"embeddable":true,"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/comments?post=55985"}],"version-history":[{"count":0,"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/posts\/55985\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/media\/55986"}],"wp:attachment":[{"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/media?parent=55985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/categories?post=55985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/last.bluefinfitness.com\/us\/wp-json\/wp\/v2\/tags?post=55985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}