Charlee Atkins, CPT

The 30-Day Fitness Challenge You Need To Try

Each workout is only 20 minutes, but while the time commitment is minimal, the results you'll see are anything but: You'll notice you can do more reps within each timeframe, which means your fitness level is increasing. You'll also likely see some muscle definition and increased energy levels, while giving yourself a solid exercise foundation to start 2020 with.

The key is to be consistent with your practicethat's the only "secret."

And the 30-day challenge is totally customizable, too, making it great 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. 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.

Sweat with us! Join our <a href="https://www.facebook.com/groups/208850973054850/" id="aee0a8a4-dae5-380d-aead-211ed653ca07"> Facebook group </a> to receive daily reminders, non-stop motivation, and support from other women tackling the 30-day challenge.

Use this calendar to keep track of which workouts to do each day. And every week, you'll focus on a new mini-goal. Week one, you'll work on nailing the form of each move. During week two, try to increase your rep count. For week three, aim to try a new cross-training routine. Challenge yourself to try the weighted workoutsor increase the weight you're usingin week four. Then, week five, just aim to finish strong:

30-day fitness challenge from women's health

You can find links to each workout belowor if you want follow-along videos of each routine, <a href="https://go.onelink.me/TAq2/wharticle" id="df80934b-1faf-3c30-a6e4-a5a16e728331"> download the All/Out Studio app </a> (again, there's a free one-week trial).

Monday : <a href="https://www.womenshealthmag.com/fitness/a20703896/butt-and-thigh-workout-0/" id="b0092a76-6bad-303b-aa7a-6591215055ee"> Lower-Body Bodyweight Workout </a> or Lower-Body Dumbbell Workout (coming soon)

Tuesday: <a href="https://www.womenshealthmag.com/fitness/a30276454/upper-body-workout-at-home/" id="1cb46cc2-2340-3abc-a8f4-c502c0823927"> Upper-Body Bodyweight Workout </a> or Upper-Body Dumbbell Workout (coming soon)

Wednesday: <a href="https://www.womenshealthmag.com/workouts/" id="68e2fdbf-79c3-3144-ab3d-95710b3acc6a"> Cross-Training (Find Options Here) </a>

Thursday: <a href="https://www.womenshealthmag.com/fitness/a30200467/20-minute-full-body-workout/" id="3ce8480b-7a52-302e-a5ef-d8f7d4e7ae92"> Total-Body Bodyweight Workout </a> or Total-Body Dumbbell Workout (coming soon)

Friday: <a href="https://www.womenshealthmag.com/fitness/a20702549/best-abs-workout/" id="25d84be5-33ca-3cc7-a689-8763e0e79742"> Bodyweight Abs Workout </a> or Dumbbell Abs Workout (coming soon)

Saturday: <a href="https://www.womenshealthmag.com/workouts/" id="68e2fdbf-79c3-3144-ab3d-95710b3acc6a"> Cross-Training (Find Options Here) </a>

There are a few tips that will be helpful to keep in mind as you complete the challenge:

<ul><li> Do workouts in the mornings when you can. This is my number-one tip for people who struggle to find the time to work out. And since these 20-minute routines include a warm up, they're really 20 minutes from start to finish. </li><li> Pick the right weights. In the videos for these, I'm using 6-pound weights and 10-pound weights. When in doubt, though, go lighter. Make sure you can do the moves with correct form before increasing your weight. </li><li> Cross train right. Cross training can be cardio-focused or mobility workoutsbasically anything except strength workouts (since that's what these are). </li><li> Keep tabs on how many reps you do. It's great motivation when you can see that you're able to do more reps in weeks two, three, and four than you could in week one. </li></ul>

As a certified personal trainer, I hear a lot of excuses about why people can't start or maintain a fitness routine. I don't have access to a gym. I don't have enough time. I wouldn't know where to start. And I get it. Those are all very real concerns. That's why I designed this 30-day fitness challenge, which you can access here or via <a href="https://go.onelink.me/TAq2/wharticle" id="e0776641-8b9b-3cef-a751-c45c1832bbbe"> the streaming fitness app All/Out Studio </a> (bonus: the first wee...

This 30-Day Fitness Challenge Will Sculpt Your Body From Head To Toe

Equipment: Mat

Good for: Full body

Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest where noted before continuing on to the next exercise.

A 20-Minute Total-Body Workout You Can Do Anywhere

Time: 20 minutes

This 20-Minute Routine Works Your Whole Body

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Pulse Kenya is the most followed news and entertainment platform in Kenya. It informs and engages young Kenyans around the clock and provides updates by the hour.

Charlee Atkins, CPT

Articles written by the author

This 30-Day Fitness Challenge Will Sculpt Your Body From Head To Toe

This 20-Minute Routine Works Your Whole Body