30 Day Fitness Challenge – Transform Your Body in 30 Days

30-Day Fitness Challenge

If you’re looking to transform your body in one month, take this 30-day fitness challenge. This 30-day workout challenge will help you lose weight, burn fat, and whip you into better shape. 

No gym or exercise equipment needed to take this 30-day fitness challenge. This workout plan only consists of 6 bodyweight exercises which you can do in the comfort of your home.

Does this 30-Day Fitness Challenge Work?

This challenge is designed to challenge your body in ways never before. 

The exercises in this challenge will work every major muscle group in your body—every day. Through that, you’ll improve your health and fitness. 

All in all, the plan allows your body to be challenged in a way that makes a difference. With that, your body will begin to transform and get in shape. You’ll burn fat, lose weight, and get in amazing shape. 

Your body will be totally transformed, and you’ll look and feel amazing at the end.

Will This 30-Fitness Challenge Help Me Lose Weight?

Weight loss is directly related to the number of calories that goes in and out of your body. If you burn more calories than you eat, you’ll naturally lose weight.

Conversely, you gain weight if more calories enter your body than leaving it.

With that said, this 30-day fitness is designed to help you burn a lot of calories. And that’ll aid your weight loss and tone-up of your body. 

In the next 30 days, you’ll go through a complete body transformation.

How does this challenge work?

There are only 6 bodyweight exercises you’ll need to perform.

  • Jump Rope
  • Lunge
  • Butt Bridge
  • T-Push-up
  • Superman Exercise
  • Side Plank with Leg Lift


Perform the exercises listed for that day for the recommended reps (10) and set (x1) or the recommended time in the cases of jump rope which is 00:30 (30 seconds).

  • X1: 1 set.
  • X2: 2 sets.
  • X3: 3 sets.
  • X4: 4 sets.
  • X5: 5 sets.
  • X3: 6 sets.
  • X7: 7 sets.

Challenge yourself, but know your limit and pace yourself as needed. You’ll see improvements in your strength, body shape, heart health, and in your weight.

30-Day Fitness Challenge

* Scroll down past the image to read the instructions for each exercise.

30 day fitness challenge to lose weight and transform your body

1. T-Plank

  1. Get into a plank position on the floor with your hands directly underneath your shoulders. Your body should form a straight line from your head to ankles. 
  2. Contract your abdomen by pulling in your belly button towards your spine, and flex your quads and glutes. Bend your elbows to lower your body down until your chest nearly touches the floor. 
  3. Quickly straighten your arms to push yourself back up to the plank position, lift your left arm off the floor and straighten it as you rotate your torso to the left until you’re balancing your body on your right hand and your left is pointing towards the ceiling.
  4. Pause and return to the plank position and do another pushup, rotating to your right side. Perform the prescribed number of repetitions per side. 

2. Side Plank – Leg Lift

  1. Lie down on your right side on a yoga mat with your legs straight.
  2. Contract your abdomen by drawing your belly button in towards your spine, and prop upper body up on your right elbow and forearm.
  3.  Lift your hips off the floor until your body forms a straight line from your shoulders to ankles. Hold as directed, then switch sides and repeat on the other side. 

3. Jump Rope

  1. Grab the handles with your thumbs and index fingers, with a comfortable but firm grip. Keep your elbows close to your sides. 
  2. Make small circles with your wrists as you turn the rope. Keep your body relax and look straight ahead.
  3. Only jump high enough to clear the rope. As you jump the rope should touch the surface slightly. 

4. Lunges

  1. Stand up tall with your chest up, shoulders back, abs tight and feet hip-width apart 
  2. Keeping your upper body straight, shift your weight to one foot, step backward with your right foot and lower into a lunge position.
  3. Pause, then push yourself back up to the starting position as quickly as you can. Do the prescribed number of repetitions.

5. Superman Exercise

Benefits of the superman exercise: The “Superman exercise” engages the glutes and strengthen the lower back region. No-equipment needed to perform. 

  1. Lie on your stomach and draw your belly button toward your spine to tighten your abs. Keep your legs straight, arms stretched out over your head, and palms facing each other 
  2. Contract your glutes, arch your back and raise your arms and legs.
  3. Hold for 1-2 seconds and slowly lower them down to the floor. Do the prescribed number of repetitions.

6. Glute Bridge

Benefits of glute bridge: Although the bridge is an effective glute-toning exercise, it also works the core. It’s simple to perform, yet it’s a great strengthening exercise for your entire midsection.

This exercise engages just about every muscle attached to your hips including the abs and core.

  1. Lie on your back on a yoga mat with your knees bent and feet flat on the floor. Place your feet hip-width apart, heels 6 inches from your butt. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
  2. Gently exhale. Keep the abdominals engaged and lift your hips up off the floor all the way up so your knees, hips, and shoulders form a straight line. Press your heels into the floor for added stability.
  3. Pause for 1-2 seconds at the top and then slowly lower yourself back to your starting position.?

Tips: Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals engaged to help to prevent excessive arching in the low back.

Though 30-day challenges should be challenging, they shouldn’t be insanely out of your fitness level or increase your risk of injuries (like many popular 30-day workout challenges do…).

This challenge was designed to challenge you but also to gradually build your strength as you progress over the 30 day period, so you will have enough strength to complete the challenge at the end.

By increasing the set counts rather than upping rep counts, you won’t have to sacrifice your form and quality when performing each exercise.


You did it! You completed this 30-day fitness challenge.

I know you must be feeling amazing both physically and mentally.

Committing to a challenge like this can be tough but very rewarding when it’s done.

Don’t stop. Keep going and take one of our other workout challenges below:

If you are a beginner, by all means, take it slow and stop when you feel your limits. Fitness is not about perfection. It’s about progress and persistence. 

Are you ready to begin the fitness challenge?

Also, don’t forget to come back to let us know about your progress. Leave us a comment below to let us know. We’d love to hear from you!

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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