A large portion of new year’s resolutions revolves around health and fitness. Participating in a 30-day challenge 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.
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.
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 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.
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 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 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.
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 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.
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, 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 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?