30-Day Full Body Workout Challenge
One thing I love about any fitness challenge is the ability to become more disciplined and consistent with your fitness goals.
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 in between.
Who is this 30-day full-body workout challenge for?
This 30-day full-body workout challenge is perfect for beginners wanting to transform their bodies in just 30 days.
This one-month workout plan will help you lose weight and fat, gain more muscle definition, and boost your heart health and endurance.
You might also like:
- Realistic 30 Day Ab and Squat Challenge
- Best 30 Day Ab Challenge for Beginners
- No Equipment Full Body Workout At Home
What to do after a 30-day challenge?
A 30-day fitness challenge will help you build and maintain new healthy habits and stay consistent with exercise.
With that in mind, consider taking on another 30-day workout challenge or completing an 8-week workout challenge.
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
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
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
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
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
Are there printable work outs available? I’m doing the 30 day challenge with wts.
Thank you!
Hi, Virginia. The printables will be available for purchase soon. For now you can just visit the site and enjoy the free workouts on the site.
When doing one leg/one arm moves (lunge or split squat for example), do the reps represent each side or total amount?
You can either do 6 each side or 12 each side.