Written by Lukas Lengauer, BSc on December 19, 2019

Woman doing a 30 day fitness challenge

Millions of people want to lose weight and live a healthier life. Whether through a healthy diet, strength training or a combination of both.

Of course we think that’s great, because health is the most important thing we have. That is why we would like to make our contribution by providing this free 30 Day Fitness Challenge.

Below you will find a simple 30 Day Challenge which focuses on body weight exercises.

The intensity and the training volume increases slightly from day to day, so that you will make noticeable progress. You can easily do the exercises at home or even on the road and stick to them permanently.

The Fitness Challenge At A Glance

The following graphic will give you a good overview of the Challenge. In the written paragraphs below the graphic, you will find some tips for the correct execution of the exercises.

Of course, you also need to optimize your diet to lose fat fast. Eat in a calorie deficit and optimize your intake of protein and essential fatty acids.

Exercise 1: Squats

Woman doing Squats

This Fitness Challenge would not be complete without squats. Therefore, this exercise represents the foundation and is always done at the beginning of the respective workout.

Here’s How It Works:

1.) Position your feet shoulder-width apart and make sure that they are in one line. Turn your toes slightly outward and extend your arms straight forward.

2.) Start the downward movement by bending your knees and pushing your hips back a little at the same time.

3.) Squat as low as possible until you have reached an angle of at least 90 degrees between your thigh and lower leg. Then you initiate the upward movement. Always keep your back straight at all times.

4.) As soon as your legs are almost completely extended again, you can start the next repetition.

Exercise 2: Limb Raises

Woman doing limb raises

The so-called limb raises are performed on all fours and the extremities, i.e. the legs and arms, are moving. This exercise is mainly aimed at the back of the thigh, the buttocks and the front shoulder portion.

Here’s How It Works:

1.) Go for a soft ground and kneel down. The hands should be positioned as with push-ups.

2.) Now extend your left arm forward and do a Donkey Kick with your right leg at the same time. After that you bring your arm and your leg back to the starting position.

3.) Now, repeat that on the other side. Extend your right arm forward and do a Donkey Kick with your left leg at the same time.

This may sound a bit complicated, but the exercise is actually quite simple. Here you can find a video tutorial for the Limb Raises.

You can also do the variant which is shown as the second exercise in the video.do this variation you touch your knee with the opposite elbow after each repetition. However, keep in mind that this type of execution is a little more intense.

Exercise 3: Planks

Woman doing Planks
Planks are a very effective stabilization exercise which trains the entire body. Meanwhile there are also dedicated Plank Challenges, which are a bit too limited to really get in good shape.

Here’s How It Works:

1.) Choose a soft surface and enter the plank position. This is exactly the same position in which you do push-ups, except that you are not on your hands, but on your elbows and forearms.

2.) Tighten your belly, and make sure you flex your abs. Your back should be in a neutral position at all times.

3.) Make sure that your shoulders do not move too far back and that you keep the tension in your upper body.

4.) Hold the position until the time has elapsed.

Adapt the 30 Day Fitness Challenge To Yourself

Our Challenge starts with an average intensity. Depending on your current fitness level, this might be too intense or too undemanding.

However, you can easily change the number of repetitions or the duration of the planks. For example, if you haven’t done body weight exercises often so far, you could just do a third or half of the repetitions.

All in all, the Challenge should be demanding, but not overload you. The goal is to make small progress every day and thus achieve a good result in the end.


Our Fitness Challenge is easy to do and gets you in shape within 30 days. In addition, it is also advisable to pay attention to your diet and to eat healthy and unprocessed food primarily.

Have fun trying it out!