5 Fitness Challenges to Lose Weight and Get Healthy

Mihir Patkar 06-01-2018

A large portion of new year’s resolutions revolves around health and fitness. Participating in a 30-day challenge 12 Life-Changing Challenges You Can Try as 30-Day Projects Personal challenges make us change. How about adopting a more deliberate method by designing your own challenges with 12 self development projects for the New Year? Here are some ideas. Read More is an excellent way to get started on your goals while getting the guidance you need.


These tests target different types of needs, from losing weight to exercising certain body areas. Some are time-based, while others are a pass/fail variety. Pick what works for you, and looks interesting enough to keep doing. Ideally, a fitness challenge should get you to find a base workout and fitness routine that you’re happy with.

1. 30-Day Full Body Workout Without Any Equipment (Web)

Workouts shouldn’t necessarily require an expensive gym membership. You can get in shape without spending a dime, thanks to this 30-day fitness challenge by trainer Amanda Kloots. It requires no equipment at all, so you can do it anywhere — at home, at work, or in the park too.

fitness challenges lose weight get healthy

There are a total of five moves to learn: Two for heart-healthy cardio, and three for toning muscles. Each day, you’ll need to do two of the toning moves and one of the cardio moves, for as many repetitions as stated in the workout. Follow it for a month and see your body change.

If you liked the easy accessibility of this fitness challenge, there are several other such no-equipment workouts How To Workout Without Going To The Gym It's hard enough setting aside time for actual exercise, but throw in your commute and it can add up to a lot of wasted time. Try these effective workouts without ever leaving your home. Read More you can try. Getting fit has never been cheaper.


2. 30-Day Bodyweight and HIIT Challenge (Web)

Shape magazine put together its own 30-day workout that uses no equipment. These are bodyweight exercises that add HIIT (high intensity interval training) methodology. So you’ll burn fat quicker than ever, but be warned that you’ll be out of breath by the end of it.

fitness challenges lose weight get healthy

The idea is to do a HIIT workout every alternate day, and end it with Shape’s recommended bodyweight exercise for that day. Do as many repetitions as possible of the exercise in 30 seconds, and rest for 30 seconds, then restart. You need to accomplish this cycle four times to complete that day’s bodyweight challenge.

If this sounds a bit too hard for your current fitness level, don’t worry, there are other bodyweight exercises The 7 Best Body Weight Exercise Apps for Fitness Anywhere You can get a great workout with just your body and your phone. These Android and iPhone apps help you exercise anywhere. Read More you can try too. But they won’t be as effective as Shape’s recommended moves here.

3. Start Running With Couch to 5K (Android, iOS)

Running is the best exercise routine you can get into. It’s completely free, you can do it no matter where you are, and you get to go outdoors. But if you don’t start it right, you’ll think it isn’t fun and give up easily. Couch to 5K (C25K) is a simple app to train you into a runner.

You’ll be running only three times a week, for 30 minutes in each session, so the time commitment isn’t as high as you might have expected. It’s an eight week program, so really, you’re looking at just 12 hours of running over almost three months. That’s not bad at all, especially when you consider that the app promises you will be running a 5K race or circuit by the end of it.

The app has some paid features, like a running playlist The 7 Best Running and Workout Music Apps Here are the best running music apps that play music to your running pace. Read More and a calorie/distance calculator. It’s worth it if you want those features, but I’d suggest starting off with the free app first.

Download: C25K for Android (Free) or iOS (Free)

4. 30 Days of Yoga With Adriene (Web)

Ever wanted to try yoga but didn’t know where to start? Yoga guru Adriene is here to help out on her YouTube channel with a 30-day challenge that eases you into the ancient Indian exercise.

Adriene starts off with easy yoga routines, and helps you sort out which one is best for you. The videos are easy to understand and demonstrate the techniques so you don’t end up injuring yourself. You should also sign up for the daily newsletter to get a calendar as well as regular reminders.

Once you’ve mastered the basics of yoga with Adriene, consider switching up to other yoga training methods 10 Yoga Apps That Help You Workout Anywhere The world has taken to the benefits of yoga. With a smart yoga app, you can practice your favorite yoga poses anywhere. Here's some help finding a yoga app that suits your needs. Read More to expand your repertoire.

5. FBI Physical Fitness Test (Web)

A couple of years ago, the American FBI (Federal Bureau of Investigation) made a new fitness test mandatory for its officers. Considering the tasks that FBI agents need to carry out, this should be a great test for anyone who considers themselves fit.

fitness challenges lose weight get healthy

It’s a harrowing test that requires some serious endurance. Here’s what you’re in for:

  • Sit-ups in one minute: Minimum 35 for men, 38 for women
  • 300-meter sprint: Faster than 52.5 seconds for men, 65 seconds for women
  • As many push-ups as you can: Minimum 30 for men, 14 for women
  • 1.5 mile run: Farther than 12:24 minutes for men, 13:59 for women

You only get a maximum five-minute break between exercises, so this is an intense one. And if you really want to push yourself How to Build an Exercise Program You Can Do Anywhere Fitness is vital. Don't obsess over a gym membership. You can exercise for free, right now, at your home or in a hotel room. Read More , add the Tactical Recruitment Program’s fifth workout: continuous pull-ups, with one for females and two to three for males.

The FBI Physical Fitness Test assigns points for how well you do on each exercise, so try and rack up as many points as possible. You won’t believe what the average score is like…

What’s Your Fitness Resolution for 2018?

Scientists found 3 Science-Backed Steps to Finally Achieve Your Goals You have already started thinking of New Year resolutions. Maybe, you didn't achieve all of them this year. Here are three specific steps you need to take if you're serious about your goals. Read More that one of the best way to accomplish your goals and resolutions is to announce them to the world, along with your progress. If getting healthy is your 2018 resolution, here’s where you can have your say.

What’s your fitness resolution for 2018? How are you doing so far?

Related topics: Cool Web Apps, Fitness, Health.

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  1. Mark Tristan R. Ocampo
    May 9, 2018 at 9:22 am

    Less buffet and eat-all-you-can would be a good start for me. ;) JK.

    Seriously, I'm just at a basic level. My Samsung Galaxy Gear S2 keeps track of my steps (and all other data) synced to my S7 Edge and the Samsung Health app. Comparing my data regularly after a certain number of days.

  2. Diego Johnson
    January 8, 2018 at 6:26 am

    Informative post.Being fit is good for our health for our body as well as for mind.Thanks for the tips and for post.I would defiantly try these exercise.Keep sharing.