Are you looking to kickstart your fitness journey but don’t know where to begin? Look no further than a 30 day workout challenge for beginners. This fitness challenge is designed to help you lose fat in your belly, abs, and waist without the need for any equipment. It’s perfect for those who are just starting their fitness journey and want to see results in just 30 days.
In this article, we’ll break down the 30 day workout challenge for beginners and provide tips and tricks to help you stay motivated and on track. Let’s get started!
The 30 Day Workout Challenge for Beginners
Now that you’re prepared, let’s dive into the 30 day workout challenge for beginners. This challenge is broken down into three sections: belly, abs, and waist. Each section has a different set of exercises to target those specific areas.
Jumping Jack
This exercise that will allow us to work several parts of the body, but above all it will give us that intensity factor that we are looking for if we want to define or lose weight. Many athletes often use it as a warm-up to warm-up quickly.
Knee Push-ups
Still lack the strength to do push-ups? Don’t be worried, you’d better do this. The kneeling variation will allow you to improve your strength and practice this amazing exercise if you are a beginner. To do this exercise, get on your knees and place your hands on the floor with a position wider than shoulder width apart and your arms outstretched. Descend until almost touching your chest on the floor and ascend again in the same way.
Squats
Definitely one of the most popular exercises in the fitness community. Squats have a ‘magical’ feeling of working your leg muscles great, of course, only if you do it correctly. To do this, stand up straight with your feet slightly wider than shoulder-width apart and slightly rotated outward. Extend your arms forward (it will help improve your balance). Lower yourself down while bending your knees and bringing your hips back, at least until your legs are parallel to the floor. Return to the starting position, propelling yourself with your quads.
Now that your squat is perfect, practice with a little weight without losing technique. Let’s go!
Lunge
This exercise is the more advanced variation of the squat, lunge or walking lunge as they are commonly called. It works the glutes and quads, and the entire leg in general, incredibly hard.
Lunges are certainly a challenge for beginners, but over time the determination and strength you gain from performing this exercise greatly improves the way you perform them and of course the muscle gains.
Donkey Kickback
For fans of having an admirable butt, the donkey kickback is an excellent exercise. With knees and hands on the floor (shoulder width apart), we bring one leg backwards with the knee bent and squeezing the buttocks. Subsequently, we return to the starting position. You can alternate repetitions or do the whole series with one leg and then the other.
Glute Bridge
The glute bridge exercise involves lifting your pelvis off the floor while contracting your glutes and lower back muscles. It’s a great way to strengthen and tone your glutes and improve spinal stability. Lie on your back with your arms along your body and your legs bent at the knees. As you exhale, lift your pelvis. Squeeze your glutes and hold for a few seconds. Slowly lower your pelvis.
Fire Hydrant
The fire hydrant is an exercise that involves lifting one leg to the side while keeping the other leg on the ground. Helps strengthen the gluteus medius muscle. Get on all fours and raise your leg out to the side, bent at the knee. Raise it until you feel your hip lift with it. Then straighten the leg and return to starting position.
Plank
Some prominent buttocks do not stand out unless we have a flat or pronounced abdomen that accentuates this peculiarity. That is why we are going to focus on abdominal exercises: the favorites of many, but also the most hated by others because of the challenge involved in doing them.
You’ve undoubtedly heard of planks, as they are very popular in fitness circles today due to their effectiveness and versatility. You can learn more about this exercise.
Bicycle Crunches
Bicycle crunches, or air bike crunches, are extremely intense for beginners but also extremely effective when you want to build abs of ‘steel’. They work the entire rectus abdominis and obliques. Just look at them, they’re amazing.
Cross Body Twisting Crunch
Finally, an exercise is a good idea for those who find the air bike too difficult. If you lift your knee towards your face and put your hands behind your head, you will achieve a movement that works your abs and obliques. What do you think?
30 Day Workout Challenge
To successfully complete the 30 day workout challenge, We’ll show you a couple of full body workouts at home with two different goals: 1. to lose weight and gain strength and 2. to strengthen muscles and tone up.
1. Lose weight
Perform each exercise on the list below once for 45 seconds, rest 15-30 seconds, and move on to the next exercise.
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- Jumping jack
- Knee push-ups
- Squats
- Walking lunge
- Donkey kick
- Glute bridge
- Bent leg side kick
- Plank
- Bicycle crunches (You can replace it with twisting crunch, if the first one is very demanding)
- Cross body twisting crunch
2. Strengthen muscles
Complete each exercise in the following list once for 1 minute, rest 20 to 45 seconds and move on to the next exercise. You can use some weight if you are already experienced to maximize gains.
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- Jumping jack
- Knee push-ups
- Squats
- Walking lunge
- Donkey kick
- Glute bridge
- Bent leg side kick
- Plank
- Bicycle crunches
- Cross body twisting crunch
A 30 day workout challenge for beginners is a great way to kickstart your fitness journey and see quick results. By following a structured plan and staying motivated, you can achieve your fitness goals in just 30 days. Good luck!
Keep reading: 30 Day Flat Belly Challenge Will Strengthen Your Entire Core In 4 Weeks
