30 Day Full Body Workout Challenge To Totally Transform Your Body

One thing I love about any fitness challenge is the ability to become more disciplined and consistent with your fitness goals.

What’s even better about this 30-day full-body workout challenge is that it helps you tone your entire body—from your arms to your legs, from your tummy to your booty, and everything else in between.

30 day full body workout challenge

Who is this 30-day full-body workout challenge for?

This 30-day full-body workout challenge is for you if you’re a beginner who’s looking to transform your body in 30 days.

This one-month workout plan will help you lose weight/fat, get more muscle definition, and also boost your heart health and endurance.

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What to do after a 30-day challenge?

A 30-day fitness challenge will help you build and maintain new healthy habits in addition to helping you stay consistent with exercise.

With that in mind, you can do another 30-day workout challenge or challenge yourself even more by doing an 8-week workout.

My recommendation is that, depending on your level of fitness by the end of this full-body workout, you can do one of the following workouts from Fitness Chat:

8-Week HIIT Workout Plan

Fat-burning 30 Day Weight Loss Challenge (Beginner-friendly)

4-Week Fat-Burning HIIT Workouts (At Home)

A valuable lesson I learned about fitness is that consistency is better than intensity.

While an intense workout will help you burn more calories quickly, you will likely get better results by doing moderate-intensity workouts 5-6 days a week versus high-intensity workouts 2-3 times a week.

5-minute warm-up for 30 day full-body workout challenge

  • Standing crossover toe touches – 30 seconds
  • Squat and reach – 30 seconds
  • Arm swings – 30 seconds
  • Hip circles – 15 seconds
  • Knee circles – 15 seconds
  • Side-to-side lunges- 30 seconds
  • Repeat one more time
5 minute warm-up for 30 day full body workout challenge

30 Day Full Body Workout Challenge

Day 1

10 squats

10 knee push-ups

10 jumping jacks

20 seconds wall sits

10 dumbbell chest fly

10 jumping jacks

10 walking lunges

10 dumbbell chest press

10 jumping jacks

10 dumbbell overhead triceps extension

Repeat one more time

Day 2

10 mountain climbers

10 forward lunges

10 bicep curls

10 mountain climbers

10 hip thrusts

10 hammer curls

10 mountain climbers

10 Romanian deadlifts

10 dumbbell rows

10 mountain climbers

Repeat one more time

Day 3

Rest day

Day 4

10 squats

10 knee push-ups

10 jumping jacks

20 seconds wall sits

10 dumbbell chest fly

10 jumping jacks

10 walking lunges

10 dumbbell chest press

10 jumping jacks

10 dumbbell overhead triceps extension

Repeat one more time

30 days challenge exercise

Day 5

10 mountain climbers

10 forward lunges

10 bicep curls

10 mountain climbers

10 hip thrusts

10 hammer curls

10 mountain climbers

10 Romanian deadlifts

10 dumbbell rows

10 mountain climbers

Repeat one more time

Day 6

10 kettlebell swings

10 bicycle crunches

10 kettlebell swings

10 v-sit ups

10 kettlebell swings

10 Russian twists

10 kettlebell swings

20 second planks

Repeat one more time

Day 7

Rest day

Day 8

12 plié squats

12 shoulder press

10 squat hold punches

12 dumbbell chest fly

12 knee push-ups

10 squat hold punches

12 walking lunges

12 dumbbell chest press

10 squat hold punches

12 dumbbell overhead triceps extension

12 curtsy lunges

Repeat one more time

Day 9

20 marching steps

12 forward lunges

12 bicep curls

20 marching steps

12 hip thrusts

12 hammer curls

20 marching steps

12 Romanian deadlifts

12 dumbbell rows

20 marching steps

Repeat one more time

30-day body transformation female challenge

Day 10

Rest day

Day 11

12 plié squats

12 shoulder press

10 squat hold punches

12 dumbbell chest fly

12 knee push-ups

10 squat hold punches

12 walking lunges

12 dumbbell chest press

10 squat hold punches

12 dumbbell overhead triceps extension

12 curtsy lunges

Repeat two more times

Day 12

Rest day

Day 13

25 marching steps

12 v-sit ups

12 forward lunges

12 bicep curls

25 marching steps

12 hip thrusts

12 hammer curls

15 bicycle crunches

25 marching steps

12 Romanian deadlifts

12 dumbbell rows

12 Russian twists

25 marching steps

15 second planks

12 good mornings

25 marching steps

Repeat two more times

Day 14

Rest day

Day 15

12 Bulgarian split squats

12 shoulder press

15 jumping jacks

12 plié squats

12 dumbbell chest press

15 jumping jacks

12 walking lunges

12 push-ups

15 jumping jacks

12 dumbbell chest fly

12 tricep dips

15 jumping jacks

12 dumbbell overhead triceps extension

12 curtsy lunges

15 jumping jacks

Repeat two more times

Day 16

12 Romanian deadlifts

12 forward lunges

30 marching steps

12 dumbbell rows

12 bicep curls

30 marching steps

12 hip thrusts

12 hammer curls

30 marching steps

12 good mornings

12 donkey kicks

30 marching steps

Repeat two more times

30 day full body workout challenge at home

Day 17

12 kettlebell swings

12 bicycle crunches

12 kettlebell swings

12 v-sit ups

12 kettlebell swings

12 Russian twists

12 kettlebell swings

30 second planks

Repeat two more times

Day 18

12 Bulgarian split squats

12 shoulder press

15 jumping jacks

12 plié squats

12 dumbbell chest press

15 jumping jacks

12 walking lunges

12 push-ups

15 jumping jacks

12 dumbbell chest fly

12 tricep dips

15 jumping jacks

12 dumbbell overhead triceps extension

12 curtsy lunges

15 jumping jacks

Repeat two more times

Day 19

Rest day

Day 20

12 Romanian deadlifts

12 forward lunges

30 marching steps

12 dumbbell rows

12 bicep curls

30 marching steps

12 hip thrusts

12 hammer curls

30 marching steps

12 good mornings

12 donkey kicks

30 marching steps

Repeat two more times

Day 21

Rest day

Day 22

10 mountain climbers

12 dumbbell chest press

12 tricep dips

20 jumping jacks

12 dumbbell chest fly

12 dumbbell overhead triceps extension

10 mountain climbers

12 Bulgarian split squats

12 shoulder press

20 jumping jacks

12 plié squats

12 push-ups

10 mountain climbers

12 walking lunges

12 goblet squats

20 jumping jacks

12 curtsy lunges

12 tricep kickbacks

Repeat two or three more times

Day 23

10 squat hold punches

12 renegade rows

12 Romanian deadlifts

30 marching steps

12 dumbbell rows

12 forward lunges

10 squat hold punches

12 hip thrusts

12 bicep curls

30 marching steps

12 hammer curls

12 good mornings

10 squat hold punches

12 donkey kicks

12 superman holds

30 marching steps

Repeat two or three more times

Day 24

Rest day

Day 25

12 kettlebell swings

12 bicycle crunches

12 kettlebell swings

12 v-sit ups

12 kettlebell swings

12 Russian twists

12 kettlebell swings

40 second planks

Repeat two or three more times

Day 26

10 mountain climbers

12 dumbbell chest press

12 tricep dips

20 jumping jacks

12 dumbbell chest fly

12 dumbbell overhead triceps extension

10 mountain climbers

12 Bulgarian split squats

12 shoulder press

20 jumping jacks

12 plié squats

12 push-ups

10 mountain climbers

12 walking lunges

12 goblet squats

20 jumping jacks

12 curtsy lunges

12 tricep kickbacks

Repeat two or three more times

Day 27

10 squat hold punches

12 renegade rows

12 Romanian deadlifts

30 marching steps

12 dumbbell rows

12 forward lunges

10 squat hold punches

12 hip thrusts

12 bicep curls

30 marching steps

12 hammer curls

12 good mornings

10 squat hold punches

12 donkey kicks

12 superman holds

30 marching steps

Repeat two or three more times

Day 28

Rest day

Day 29

15 kettlebell swings

12 bicycle crunches

15 kettlebell swings

12 v-sit ups

15 kettlebell swings

12 Russian twists

15 kettlebell swings

45 second planks

Repeat two or three more times

Day 30

12 mountain climbers

12 dumbbell chest press

12 tricep dips

20 jumping jacks

12 dumbbell chest fly

12 dumbbell overhead triceps extension

12 mountain climbers

12 Bulgarian split squats

12 shoulder press

20 jumping jacks

12 plié squats

12 push-ups

12 mountain climbers

12 walking lunges

12 goblet squats

20 jumping jacks

12 curtsy lunges

12 tricep kickbacks Repeat two or three more times

30 day challenge workout free
30 day full body workout challenge with weights

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