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.
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.
You might also like:
- Realistic 30 Day Ab and Squat Challenge
- 30-Day Squat Challenge to Tone Your Legs and Butt
- Best 30 Day Ab Challenge for Beginners
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:
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
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
