Free printable 30 day exercise challenge, no equipment needed.
This full body workout challenge is the perfect kick-start you need!
I LOVE a good exercise challenge. (Actual exercise might be another thing.) My favorite challenges are those where you can see the progress you’ve made in a short time frame. It’s much more motivating than the regular 30-60 minute grind of cardio every other day. (Though that has its place, too, of course!).
Benefits of this exercise challenge include that it hits all parts of the body. It also starts out easy and gets harder each day in small jumps. You might be amazed to have trouble on day 5…then slowly build up strength…and absolutely kill day 30 without trouble.
Below is a free printable 30 day exercise challenge, no equipment needed. I have an easy, medium, and hard level. There should be a challenge for whatever level you’re on!
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Does the 30 day workout challenge work?
Yes! But you have to do it. 30 days is a great time period to challenge yourself to. It’s not so long that it seems un-doable. Especially if you’re starting from scratch. But it’s long enough that you have a great start on building a habit of fitness.
What if I can’t do an exercise?
Don’t worry if one of the exercises in the challenge is something you can’t do. Try and find a different exercise that works the same muscles. Of course, ask a doctor before starting an exercise program.
For the push-ups, feel free to do with your knees on the ground. I had to do that (and was very sad…I used to be in the Navy and couldn’t believe I couldn’t do a full push-up!)
Free Printable
Instructions:
• Print options: regular paper works just fine.
• All of the files are in pdf below. Just hit the “download” button (or pink word “download,” depending upon browser).
• The default size of these is full-page. However, if you want smaller, simply reduce the print size! If you’re not sure on how much to reduce, check out my post “How to Resize Printables to Fit Your Planner.”
30 day exercise challenge for beginners
If you’re just starting out with exercise (or coming back after a long break), the easy challenge is the perfect place to start.
Medium Level
The medium level of this 30 day workout challenge is perfect for someone who might already being doing some cardio, but wants to add some strength.
Hard Level 30 Day Workout Challenge
The hard level is for those who are already in shape a bit.
Or someone who already works out and is looking to add a quick routine to their normal stuff for something new.
Old Design
I originally posted this back in 2017. When I knew nothing about design. And didn’t own many graphics. So the design is a bit, uh, odd for a workout challenge.
But just in case you’re a fan of floral on everything, I’ve included the old design for you.
It’s the EXACT SAME challenge as above. It’s just different graphics.
Can I get your opinion?
I can’t believe how popular this challenge has become! I have a quick question for you. Would you be interested in seeing other 30 day exercise challenges, such as an ab challenge or walking challenge? Please comment below!
Feel free to share this with your friends if you enjoyed it. Share buttons are at the top.
I most definitely would. I suffered a ruptured brain last May. Having something that tells me exactly what I should do is a huge help in getting back into a routine which is so important in my recovery. Thank you for offering these printables.
Thanks for the feedback! But, OMG, a ruptured brain?! I hope you’re recovery is going well & wishing you the best of luck. Glad you like the printables.
Just a couple questions 🙂
How would I keep going after a month?
Do you do these in sets?
Thanks!
Well, after a month, if you start with easy, move up to medium, then hard. If you start with hard, maybe just added 5 or 10 to each number?
I set it up as one set, but if you’re more athletically advanced, just do 2 or 3 sets.
Thank you so much for these fitness printables. I am turning 48 on the 30th of January and gave up on finding a routine I can do before throttling off to work in the mornings. One that I will have time to do and get myself back into a fitness routine. These are perfect!! Knowing you were in the military is a major plus in trusting your knowledge of working out. Thanks again!
I’m so appreciative of you for making this a free resource for people! I’ve downloaded all 3 and plan to start with the easy. My husband and I both could use a little routine in our lives as far as getting back on track to being healthy.
And yes please for more workouts! I need my core strengthened the most of all.
I would be interested to know what your credentials are for creating fitness challenges? From your profile picture you don’t look like someone who is into fitness in any way.
Former military. But yes, having a 3 year old and cancer has taken a toll on my appearance. Thank you for your thoughtful comment. Receiving it 3 days before my next surgery was definitely a nice surprise.