You might have missed January to start a brand new fitness opportunity to embark. However, that doesn’t mean that you can start your journey in February or March! Remember you have the power of what feels like the right time for you. So, when you are ready, motivated and determined to lead a healthier life. In this blog post, I’ll be talking about a few exciting to kickstart your journey…
- Plank Challenge: This challenge is quite simple to do and it’s also great at strengthening your core, which in turn, can help to tone up your abdomen, improve your posture and reduce back pain. This exercise is especially beneficial if your work requires you to sit down for long periods. The 30-day plank challenge aims to do a plank every day to build up your own plank time. So on your first day, simply set up your stopwatch and plank for as long as you reasonably can. Each day, you can increase the amount of time that you hold your plank by 10 seconds or more is you can.
- Couch to 5K challenge: A little heads up before you jump straight into this challenge as this one will take a little longer than 30 days, however, still achievable! If you always wanted to take up running but never knew how where to start, then this couch to 5K plan is right up your street. Firstly, download the free app, which will help to take you from the sofa to 5km within just nine weeks. Then grab your trainer, make sure to stretch well before and after and get started on your mission. Don’t feel intimidated, as the challenge takes things slowly and will help you to build up your fitness level and stamina.
- Squat challenge: This challenge will help to tone up and strengthen your lower body. Squats are great for lower body exercises; including glutes, quads, hamstrings and calves all at the same time, plus you can crush a load of calories too. How to do the challenge: Keep things simple and only set yourself an achievable goal. Start by completing 10 minutes worth of bodyweight squats per day, for 30 days straight. And each day, increase the number of reps you can do in 10 minutes. Also if you feel like you’re smashing halfway through the month, then you could add in some weights. (Don’t have any dumbbells? Then grab a large bottle of water or even fill a rucksack filled with a few tins of food, as these will do the trick!
- Stair Challenge: Got a staircase in your home? Who needs to go to be gym?! Just thought running up and down a flight of stairs can burn loads of calories, as well getting your heart pumping and help to strengthen your quads, glutes, hamstrings and calves. How to do the stair challenge: Start by continuously going up and down the start for 5 minutes then follow up by one minute of rest = one set. Then throughout 30 days, increase how many sets to build upon your stamina. Also, remember to rest for one minute in between each set and keep hydrated too!
- Set Example:
- Day 1–5: 1 set (5-minute climb)
- Day 5–10: 2 sets (10-minute climb)
- Day 10–15: 3 sets (15-minute climb)
- Day 15–20: 4 sets (20-minutes climb)
- Day 20–25: 5 sets (25-minute climb)
- Day 25–30: 6 sets (30-minute climb)
- Set Example:
- Sweat Challenge: Never feel like you have enough time to exercise. Did you know that just sweating for 10 minutes a day is a good way to boost your fitness and build confidence without taking up too much of your day? Well, it’s true. Set yourself a 10-minute timer and rotate through the exercise that I’ve listed below. If you’re a complete newbie to fitness, don’t worry. It might feel super impossible for the first couple of days, but by powering through as many reps as you can, you’ll notice a whole difference in yourself and stay hydrated by drinking plenty of water. (Tip: If you feel as though 10 minutes it too easy, then you can always increase your time by a minute each day.)
- 20 burpees
- 30 star jumps
- 30 high knees
- 20 squats
- 30 air punches
It doesn’t matter whether you’re looking to lose weight, become fitter or just want to work to improve your mental health and have a more balanced lifestyle. 30 days is all you need to form a new habit. A simple workout for 30 days can become a better version of yourself and might inspire you to continue with a positive ongoing health and fitness journey.
