Here's an unfortunate truth that no one wants to admit: when it comes to exercise, there is no secret to a strong, healthy body or a magic potion that makes hitting the gym as addictive as binging Netflix. But there is something that teeters right on the line for both of those categories: the 30-day fitness challenge.
The repetition of a month-long fitness program makes working out another serotonin-filled habit of your daily schedule (and perhaps one that feels a bit more productive than TV time).
By committing to an exercise routine daily for a four to five-week period, you're teaching your body a new groove. "Behavior is likely to become habitual when it is frequently and consistently performed in the same context," an NIH study found. So, set a time, pick the place, and grab your mat when embarking on this challenge for results that'll long outlast the 30 days.
I present to you the fitness challenge to boost your workout motivation, achieve your exercise goals, and implement activity into your daily routine.
These types of challenges are approachable and the steps to success are clear. What's more, they can help you build confidence and set habits that will hopefully last long after the month ends.
If you're interested in giving it a shot, we've got you covered. This 30-day fitness challenge was designed by Charlee Atkins, a certified personal trainer and founder of Le Sweat. The workouts are each 20 minutes long, and you can access follow-along videos via the All/Out Studio fitness app. Plus, the challenge is customizable for all fitness levels.
"If you've already got a solid workout routine going, lean into the dumbbell workouts and focus on increasing your weight throughout the 30 days," Atkins says. "If you're a complete beginner, I recommend starting with the bodyweight workouts and making sure you really nail those before moving onto the weighted workouts on the days you feel stronger."
As for the results you can expect from this particular challenge, you should be able to do more reps over the course of the month, which is a sign your fitness level is increasing, according to Atkins. Plus, it's likely you'll notice some muscle definition and higher energy levels.