Printable 30 Day Workout Calendar

Failing to plan is planning to fail. Reaching your fitness goal and becoming healthier is all about blending fitness into your everyday life, but we know it’s not as easy as it sounds.

In reality, it takes 21 days to form a habit.

Whether you are trying to lose weight, get in better shape, or simply want to improve your health and fitness, it’s important to arm yourself with a plan to make workouts part of your life!

To help you kick start on your health and fitness goal, we designed this 30 Day Fitness Challenge to both help you reach your fitness goal and form a habit and lifestyle that will leave you a lasting effect. 

We’ve been there too. It’s easy to start but hard to continue and persist. Although the art of start took the nation by storm, success undoubtedly relies on perpetuity. Using this 30-day workout calendar helps you stay committed to achieving the body you want and the health you deserve. 

It goes 9 days beyond the required 21 days to form a habit because we know having a workout plan scheduled in advance can help you plan your day and make a sweat session part of your life. 

This printable 30 Day Workout Calendar includes both cardio and strength training workouts. Whether you are a treadmill kinda girl or weight lifting guru, our fitness expert recommends you not lean on one side 100%. Rather combining both into your life can bring tremendous benefits to your health. Here is why. 

30-day workout calendar challenge

Benefits of Cardio 

Cardio is any form of fitness activity that raise your heart rate to a target heart rate zone. Despite its popular belief, cardio can take many forms and by any means, limited to running or elliptical workouts.

Cardio as the name suggests works to improve your cardiovascular system and bring benefits such as improvement in lung and heart health and weight loss. 

Although calories burned during a cardio session is a popular indicator of an effective workout, Fitwirr’s cardio plans go a step further and maximize the calories you burn even after the workout is finished. This brings the maximum results in weight loss as your body uses lean muscle mass to burn calories. 

But not to worry, our longest cardio plan in this calendar is 29 minutes. As a matter of fact, all our workouts are 30 minutes or less. When it comes to exercising and getting your body to burn more calories, it takes less. We are able to accomplish more in less time because during the workout, you will burn more both during and hours post-workout “ up 48 hours” this type of workout called the afterburn effect.

The goal is to rev up your metabolism and stimulate the body fat burning hormones while boosting your stamina and improve your endurance, you will be burning more calories in less time.

This type of workout is HIIT short for high-intensity-interval-training. It’s way less complicated than regular cardio. You get in and get out.

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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