10
6
8
20 s
A 30 day workout challenge works because it takes the daily decision away: the plan already says what today is, and today is short. Press Start above and the page runs the session for you. It shows each move with a picture and a form tip, counts down the timed parts and the rests, and waits for you to tap Done after each set of reps. When you finish, the day turns orange on your grid and the next day is ready for tomorrow.
How this 30 day workout challenge works
Every day of every challenge has the same three parts, the structure the FitCraft app uses for its own workouts:
- Pick a challenge and a level. Full body, abs, squats, plank or push-ups, at Beginner, Intermediate, Advanced or Expert. The push-up challenge also has a 100 push-ups a day option.
- Start today's day. The page opens on your next day and tells you what it holds and how long it takes, for example "Day 5: 40 squats, about 6 minutes" on the Intermediate squat challenge.
- Warm up for 1 minute. Two easy moves of 30 seconds each, with a 5-second get-ready before each one.
- Do the day's sets. Do the reps of each set at your own pace and tap Done. Plank holds are timed. A short rest counts down between sets, and the next move is named before it starts.
- Stretch for 1 minute. Two stretches of 30 seconds each. One-sided stretches switch sides halfway.
- Come back tomorrow. Every fourth day is a rest day with only the warm-up and the stretch. Your grid, streak and XP stay on this device, so the page opens on your next day.
The page counts 3.5 seconds per rep to estimate how long a day takes, so the minutes on the Start button include the warm-up, the rests and the stretch. Training days get a little harder as the month goes on, and day 30 is the peak. If you miss a day, the plan waits for you: the page always opens on your next unfinished day.
Pick your challenge: full body, abs, squats, plank or push-ups
All five challenges use bodyweight moves, and each level has its own. Every move links to its form guide.
| Challenge | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Full body | Squats, Kneeling push-ups, Glute bridges and Forearm plank | Squats, Push-ups, Rear lunges and Forearm plank | Jump squats, Push-ups, Rear lunges and Forearm plank | Burpees, Diamond push-ups, Jump lunges and Forearm plank |
| Abs | Crunches, Reverse crunches and Forearm plank | Crunches, Bicycle crunches, Reverse crunches and Forearm plank | Bicycle crunches, Russian twists, In-and-outs and Forearm plank | In-and-outs, Russian twists, Floor wipers and Forearm plank |
| Squats | Squats | Squats | Squats and Sumo squats | Squats and Jump squats |
| Plank | Forearm plank | Forearm plank | Forearm plank and Side plank | Forearm plank and Side plank |
| Push-ups | Kneeling push-ups | Push-ups | Push-ups and Diamond push-ups | Push-ups, Diamond push-ups and Pike push-ups |
| 100 push-ups a day | Incline push-ups | Push-ups | Push-ups | Push-ups and Diamond push-ups |
- Full body is the default and the best pick if you want general fitness. Each day is a few rounds of a squat, a push-up, a lunge or bridge and a forearm plank, from about 8 minutes at Beginner to 20 minutes at Expert.
- Abs works the core with crunches, reverse crunches, twists and planks, about 9 to 13 minutes a day at Intermediate. It makes your core stronger; it does not burn belly fat on its own (more on that below).
- Squats is the classic squat challenge: one number a day that climbs from 30 to 120 squats at Intermediate, split into sets.
- Plank builds holding time: three forearm planks a day, from 20 seconds each on day 1 to 75 seconds on day 30 at Intermediate.
- Push-ups climbs from 20 to 80 push-ups a day at Intermediate, about 4 to 9 minutes. Turn on 100 push-ups a day to do exactly 100 on every training day instead.
Start one level below where you think you are. A level that feels easy on day 1 still gets harder by day 30, and you can change level at any time without losing your grid.
Keep the streak going with workouts customized to you in detailed 3D
The FitCraft app builds workouts around your goals, shows every move with a 3D AI coach and adjusts as you progress. Earn XP, keep your streak, level up and collect calendar rewards. Free version available.
Take the Free Assessment Free • 2 minutes • No credit card
The 30 day fitness challenge schedules, day by day
Here is every day of every challenge at all four levels, the same plans the tool above runs. Each cell shows the day's work and, in brackets, how long the whole session takes with the warm-up and stretch. Rest days are the same at every level.
Full body
| Day | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Day 1 | 8, 5, 8, 15 s (8 min) | 10, 6, 8, 20 s (11 min) | 10, 10, 12, 30 s (13 min) | 8, 8, 12, 45 s (13 min) |
| Day 2 | 8, 5, 8, 15 s (8 min) | 10, 6, 8, 20 s (11 min) | 10, 10, 12, 30 s (13 min) | 8, 8, 12, 45 s (13 min) |
| Day 3 | 9, 5, 9, 15 s (9 min) | 11, 7, 8, 20 s (12 min) | 11, 11, 14, 35 s (14 min) | 9, 9, 14, 50 s (14 min) |
| Day 4 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 5 | 9, 6, 9, 15 s (9 min) | 11, 7, 10, 25 s (12 min) | 11, 11, 14, 35 s (14 min) | 9, 9, 14, 50 s (14 min) |
| Day 6 | 9, 6, 9, 20 s (9 min) | 12, 7, 10, 25 s (12 min) | 12, 12, 14, 35 s (15 min) | 9, 9, 14, 55 s (15 min) |
| Day 7 | 10, 6, 10, 20 s (9 min) | 12, 8, 10, 25 s (13 min) | 12, 12, 14, 35 s (15 min) | 10, 10, 14, 55 s (15 min) |
| Day 8 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 9 | 10, 6, 10, 20 s (9 min) | 13, 8, 10, 25 s (13 min) | 13, 13, 16, 40 s (16 min) | 10, 10, 16, 55 s (15 min) |
| Day 10 | 10, 7, 10, 20 s (9 min) | 13, 9, 10, 30 s (13 min) | 13, 13, 16, 40 s (16 min) | 10, 11, 16, 60 s (16 min) |
| Day 11 | 11, 7, 11, 20 s (9 min) | 14, 9, 10, 30 s (13 min) | 14, 14, 16, 40 s (16 min) | 11, 11, 16, 60 s (16 min) |
| Day 12 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 13 | 11, 7, 11, 20 s (9 min) | 14, 9, 12, 30 s (14 min) | 14, 14, 16, 40 s (16 min) | 11, 11, 16, 65 s (16 min) |
| Day 14 | 11, 7, 11, 20 s (9 min) | 15, 10, 12, 30 s (14 min) | 15, 15, 18, 45 s (17 min) | 11, 12, 18, 65 s (17 min) |
| Day 15 | 12, 8, 12, 25 s (10 min) | 15, 10, 12, 35 s (14 min) | 15, 15, 18, 45 s (17 min) | 12, 12, 18, 70 s (17 min) |
| Day 16 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 17 | 12, 8, 12, 25 s (10 min) | 15, 10, 12, 35 s (14 min) | 15, 15, 18, 45 s (17 min) | 12, 12, 18, 70 s (17 min) |
| Day 18 | 12, 8, 12, 25 s (10 min) | 16, 11, 12, 35 s (15 min) | 16, 16, 20, 50 s (18 min) | 12, 13, 20, 70 s (18 min) |
| Day 19 | 12, 8, 12, 25 s (10 min) | 16, 11, 14, 35 s (15 min) | 16, 16, 20, 50 s (18 min) | 12, 13, 20, 75 s (18 min) |
| Day 20 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 21 | 13, 8, 13, 25 s (10 min) | 17, 11, 14, 35 s (15 min) | 17, 17, 20, 50 s (18 min) | 13, 13, 20, 75 s (18 min) |
| Day 22 | 13, 9, 13, 25 s (10 min) | 17, 12, 14, 40 s (16 min) | 17, 17, 20, 50 s (18 min) | 13, 14, 20, 80 s (18 min) |
| Day 23 | 13, 9, 13, 25 s (10 min) | 18, 12, 14, 40 s (16 min) | 18, 18, 22, 55 s (19 min) | 13, 14, 22, 80 s (19 min) |
| Day 24 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 25 | 14, 9, 14, 25 s (11 min) | 18, 13, 14, 40 s (16 min) | 18, 18, 22, 55 s (19 min) | 14, 15, 22, 80 s (19 min) |
| Day 26 | 14, 9, 14, 30 s (11 min) | 19, 13, 14, 40 s (16 min) | 19, 19, 22, 55 s (19 min) | 14, 15, 22, 85 s (19 min) |
| Day 27 | 14, 10, 14, 30 s (11 min) | 19, 13, 16, 45 s (17 min) | 19, 19, 22, 55 s (19 min) | 14, 15, 22, 85 s (19 min) |
| Day 28 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 29 | 15, 10, 15, 30 s (11 min) | 20, 14, 16, 45 s (17 min) | 20, 20, 24, 60 s (20 min) | 15, 16, 24, 90 s (20 min) |
| Day 30 | 15, 10, 15, 30 s (11 min) | 20, 14, 16, 45 s (17 min) | 20, 20, 24, 60 s (20 min) | 15, 16, 24, 90 s (20 min) |
Abs
| Day | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Day 1 | 8, 6, 15 s (7 min) | 10, 12, 8, 20 s (9 min) | 14, 14, 10, 30 s (10 min) | 12, 20, 10, 40 s (16 min) |
| Day 2 | 8, 6, 15 s (7 min) | 10, 12, 8, 20 s (9 min) | 14, 14, 10, 30 s (10 min) | 12, 20, 10, 40 s (16 min) |
| Day 3 | 9, 7, 15 s (7 min) | 11, 14, 9, 20 s (9 min) | 14, 14, 11, 30 s (10 min) | 13, 20, 10, 40 s (16 min) |
| Day 4 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 5 | 9, 7, 15 s (7 min) | 11, 14, 9, 25 s (9 min) | 16, 16, 11, 30 s (11 min) | 13, 22, 10, 45 s (16 min) |
| Day 6 | 9, 7, 20 s (7 min) | 12, 14, 9, 25 s (10 min) | 16, 16, 11, 35 s (11 min) | 13, 22, 12, 45 s (17 min) |
| Day 7 | 10, 7, 20 s (7 min) | 12, 14, 10, 25 s (10 min) | 16, 16, 11, 35 s (11 min) | 14, 22, 12, 45 s (17 min) |
| Day 8 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 9 | 10, 8, 20 s (7 min) | 13, 16, 10, 25 s (10 min) | 16, 16, 12, 35 s (11 min) | 14, 22, 12, 45 s (17 min) |
| Day 10 | 11, 8, 20 s (7 min) | 13, 16, 11, 30 s (10 min) | 18, 18, 12, 35 s (11 min) | 15, 24, 12, 45 s (17 min) |
| Day 11 | 11, 8, 20 s (7 min) | 14, 16, 11, 30 s (10 min) | 18, 18, 12, 35 s (11 min) | 15, 24, 12, 45 s (17 min) |
| Day 12 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 13 | 11, 8, 20 s (7 min) | 14, 16, 11, 30 s (10 min) | 18, 18, 12, 35 s (11 min) | 15, 24, 12, 50 s (18 min) |
| Day 14 | 12, 9, 20 s (8 min) | 15, 18, 12, 30 s (11 min) | 18, 18, 13, 35 s (12 min) | 16, 24, 12, 50 s (18 min) |
| Day 15 | 12, 9, 25 s (8 min) | 15, 18, 12, 35 s (11 min) | 20, 20, 13, 40 s (12 min) | 16, 26, 14, 50 s (18 min) |
| Day 16 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 17 | 12, 9, 25 s (8 min) | 15, 18, 12, 35 s (11 min) | 20, 20, 13, 40 s (12 min) | 16, 26, 14, 50 s (18 min) |
| Day 18 | 13, 10, 25 s (8 min) | 16, 20, 13, 35 s (12 min) | 20, 20, 14, 40 s (12 min) | 17, 26, 14, 50 s (19 min) |
| Day 19 | 13, 10, 25 s (8 min) | 16, 20, 13, 35 s (12 min) | 20, 20, 14, 40 s (12 min) | 17, 26, 14, 55 s (19 min) |
| Day 20 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 21 | 13, 10, 25 s (8 min) | 17, 20, 13, 35 s (12 min) | 20, 20, 14, 40 s (12 min) | 17, 26, 14, 55 s (19 min) |
| Day 22 | 14, 10, 25 s (8 min) | 17, 20, 14, 40 s (12 min) | 22, 22, 14, 40 s (13 min) | 18, 28, 14, 55 s (19 min) |
| Day 23 | 14, 11, 25 s (8 min) | 18, 22, 14, 40 s (12 min) | 22, 22, 15, 40 s (13 min) | 18, 28, 14, 55 s (19 min) |
| Day 24 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 25 | 15, 11, 25 s (8 min) | 18, 22, 15, 40 s (12 min) | 22, 22, 15, 40 s (13 min) | 19, 28, 14, 55 s (20 min) |
| Day 26 | 15, 11, 30 s (9 min) | 19, 22, 15, 40 s (13 min) | 22, 22, 15, 45 s (13 min) | 19, 28, 16, 55 s (20 min) |
| Day 27 | 15, 11, 30 s (9 min) | 19, 22, 15, 45 s (13 min) | 24, 24, 15, 45 s (14 min) | 19, 30, 16, 60 s (21 min) |
| Day 28 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 29 | 16, 12, 30 s (9 min) | 20, 24, 16, 45 s (13 min) | 24, 24, 16, 45 s (14 min) | 20, 30, 16, 60 s (21 min) |
| Day 30 | 16, 12, 30 s (9 min) | 20, 24, 16, 45 s (13 min) | 24, 24, 16, 45 s (14 min) | 20, 30, 16, 60 s (21 min) |
Squats
| Day | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Day 1 | 20 (4 min) | 30 (5 min) | 30 + 20 (7 min) | 50 + 10 (7 min) |
| Day 2 | 20 (4 min) | 35 (5 min) | 35 + 20 (8 min) | 55 + 10 (8 min) |
| Day 3 | 25 (5 min) | 40 (6 min) | 35 + 25 (8 min) | 60 + 10 (8 min) |
| Day 4 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 5 | 25 (5 min) | 40 (6 min) | 40 + 25 (8 min) | 65 + 15 (9 min) |
| Day 6 | 25 (5 min) | 45 (6 min) | 40 + 25 (8 min) | 70 + 15 (10 min) |
| Day 7 | 30 (5 min) | 50 (7 min) | 45 + 30 (9 min) | 75 + 15 (10 min) |
| Day 8 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 9 | 30 (5 min) | 55 (7 min) | 45 + 30 (9 min) | 75 + 15 (10 min) |
| Day 10 | 35 (6 min) | 60 (7 min) | 50 + 35 (10 min) | 80 + 15 (11 min) |
| Day 11 | 35 (6 min) | 65 (8 min) | 50 + 35 (10 min) | 85 + 15 (11 min) |
| Day 12 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 13 | 35 (6 min) | 65 (8 min) | 55 + 35 (11 min) | 90 + 20 (12 min) |
| Day 14 | 40 (6 min) | 70 (9 min) | 55 + 40 (11 min) | 95 + 20 (12 min) |
| Day 15 | 40 (6 min) | 75 (8 min) | 60 + 40 (10 min) | 100 + 20 (12 min) |
| Day 16 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 17 | 40 (6 min) | 80 (9 min) | 65 + 40 (11 min) | 105 + 20 (12 min) |
| Day 18 | 45 (7 min) | 85 (9 min) | 65 + 45 (12 min) | 110 + 20 (13 min) |
| Day 19 | 45 (7 min) | 85 (9 min) | 70 + 45 (12 min) | 115 + 25 (13 min) |
| Day 20 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 21 | 45 (7 min) | 90 (10 min) | 70 + 45 (12 min) | 120 + 25 (14 min) |
| Day 22 | 50 (7 min) | 95 (10 min) | 75 + 50 (13 min) | 125 + 25 (14 min) |
| Day 23 | 50 (7 min) | 100 (10 min) | 75 + 50 (13 min) | 125 + 25 (14 min) |
| Day 24 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 25 | 55 (8 min) | 105 (11 min) | 80 + 55 (13 min) | 130 + 25 (15 min) |
| Day 26 | 55 (8 min) | 110 (11 min) | 80 + 55 (13 min) | 135 + 25 (15 min) |
| Day 27 | 55 (8 min) | 110 (11 min) | 85 + 55 (14 min) | 140 + 30 (16 min) |
| Day 28 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 29 | 60 (8 min) | 115 (12 min) | 85 + 60 (14 min) | 145 + 30 (16 min) |
| Day 30 | 60 (8 min) | 120 (12 min) | 90 + 60 (15 min) | 150 + 30 (16 min) |
Plank
| Day | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Day 1 | 3 x 15 s (4 min) | 3 x 20 s (4 min) | 3 x 30 s + 2 x 30 s (7 min) | 3 x 45 s + 2 x 40 s (8 min) |
| Day 2 | 3 x 15 s (4 min) | 3 x 25 s (5 min) | 3 x 35 s + 2 x 30 s (7 min) | 3 x 50 s + 2 x 40 s (8 min) |
| Day 3 | 3 x 20 s (4 min) | 3 x 25 s (5 min) | 3 x 35 s + 2 x 35 s (7 min) | 3 x 50 s + 2 x 45 s (8 min) |
| Day 4 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 5 | 3 x 20 s (4 min) | 3 x 30 s (5 min) | 3 x 40 s + 2 x 35 s (7 min) | 3 x 55 s + 2 x 45 s (9 min) |
| Day 6 | 3 x 20 s (4 min) | 3 x 30 s (5 min) | 3 x 40 s + 2 x 35 s (7 min) | 3 x 60 s + 2 x 50 s (9 min) |
| Day 7 | 3 x 20 s (4 min) | 3 x 35 s (5 min) | 3 x 45 s + 2 x 35 s (8 min) | 3 x 60 s + 2 x 50 s (9 min) |
| Day 8 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 9 | 3 x 25 s (5 min) | 3 x 35 s (5 min) | 3 x 45 s + 2 x 40 s (8 min) | 3 x 65 s + 2 x 55 s (9 min) |
| Day 10 | 3 x 25 s (5 min) | 3 x 40 s (5 min) | 3 x 50 s + 2 x 40 s (8 min) | 3 x 70 s + 2 x 55 s (10 min) |
| Day 11 | 3 x 25 s (5 min) | 3 x 40 s (5 min) | 3 x 50 s + 2 x 40 s (8 min) | 3 x 70 s + 2 x 60 s (10 min) |
| Day 12 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 13 | 3 x 25 s (5 min) | 3 x 45 s (6 min) | 3 x 55 s + 2 x 40 s (8 min) | 3 x 75 s + 2 x 60 s (10 min) |
| Day 14 | 3 x 30 s (5 min) | 3 x 45 s (6 min) | 3 x 55 s + 2 x 45 s (9 min) | 3 x 80 s + 2 x 65 s (10 min) |
| Day 15 | 3 x 30 s (5 min) | 3 x 50 s (6 min) | 3 x 60 s + 2 x 45 s (9 min) | 3 x 85 s + 2 x 65 s (11 min) |
| Day 16 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 17 | 3 x 30 s (5 min) | 3 x 50 s (6 min) | 3 x 65 s + 2 x 45 s (9 min) | 3 x 85 s + 2 x 65 s (11 min) |
| Day 18 | 3 x 35 s (5 min) | 3 x 55 s (6 min) | 3 x 65 s + 2 x 50 s (9 min) | 3 x 90 s + 2 x 70 s (11 min) |
| Day 19 | 3 x 35 s (5 min) | 3 x 55 s (6 min) | 3 x 70 s + 2 x 50 s (9 min) | 3 x 95 s + 2 x 70 s (11 min) |
| Day 20 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 21 | 3 x 35 s (5 min) | 3 x 60 s (6 min) | 3 x 70 s + 2 x 50 s (9 min) | 3 x 95 s + 2 x 75 s (12 min) |
| Day 22 | 3 x 35 s (5 min) | 3 x 60 s (6 min) | 3 x 75 s + 2 x 50 s (10 min) | 3 x 100 s + 2 x 75 s (12 min) |
| Day 23 | 3 x 40 s (5 min) | 3 x 65 s (7 min) | 3 x 75 s + 2 x 55 s (10 min) | 3 x 105 s + 2 x 80 s (12 min) |
| Day 24 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 25 | 3 x 40 s (5 min) | 3 x 65 s (7 min) | 3 x 80 s + 2 x 55 s (10 min) | 3 x 105 s + 2 x 80 s (12 min) |
| Day 26 | 3 x 40 s (5 min) | 3 x 70 s (7 min) | 3 x 80 s + 2 x 55 s (10 min) | 3 x 110 s + 2 x 85 s (13 min) |
| Day 27 | 3 x 40 s (5 min) | 3 x 70 s (7 min) | 3 x 85 s + 2 x 55 s (10 min) | 3 x 115 s + 2 x 85 s (13 min) |
| Day 28 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 29 | 3 x 45 s (6 min) | 3 x 75 s (7 min) | 3 x 85 s + 2 x 60 s (11 min) | 3 x 115 s + 2 x 90 s (13 min) |
| Day 30 | 3 x 45 s (6 min) | 3 x 75 s (7 min) | 3 x 90 s + 2 x 60 s (11 min) | 3 x 120 s + 2 x 90 s (13 min) |
Push-ups
| Day | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Day 1 | 15 (4 min) | 20 (4 min) | 30 + 10 (6 min) | 50 + 15 + 10 (10 min) |
| Day 2 | 15 (4 min) | 25 (5 min) | 35 + 10 (7 min) | 55 + 15 + 10 (10 min) |
| Day 3 | 20 (4 min) | 25 (5 min) | 35 + 15 (8 min) | 55 + 20 + 10 (11 min) |
| Day 4 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 5 | 20 (4 min) | 30 (6 min) | 40 + 15 (9 min) | 60 + 20 + 15 (12 min) |
| Day 6 | 25 (5 min) | 30 (6 min) | 40 + 15 (9 min) | 65 + 20 + 15 (14 min) |
| Day 7 | 25 (5 min) | 35 (7 min) | 45 + 15 (9 min) | 65 + 20 + 15 (14 min) |
| Day 8 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 9 | 25 (5 min) | 35 (6 min) | 45 + 20 (9 min) | 70 + 25 + 15 (13 min) |
| Day 10 | 30 (6 min) | 40 (6 min) | 50 + 20 (10 min) | 70 + 25 + 15 (13 min) |
| Day 11 | 30 (6 min) | 40 (6 min) | 50 + 20 (10 min) | 75 + 25 + 15 (14 min) |
| Day 12 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 13 | 35 (7 min) | 45 (7 min) | 55 + 20 (10 min) | 80 + 25 + 20 (15 min) |
| Day 14 | 35 (7 min) | 45 (7 min) | 55 + 25 (11 min) | 80 + 30 + 20 (15 min) |
| Day 15 | 40 (6 min) | 50 (8 min) | 60 + 25 (10 min) | 85 + 30 + 20 (16 min) |
| Day 16 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 17 | 40 (6 min) | 55 (8 min) | 65 + 25 (11 min) | 90 + 30 + 20 (16 min) |
| Day 18 | 40 (6 min) | 55 (8 min) | 65 + 30 (12 min) | 90 + 35 + 20 (17 min) |
| Day 19 | 45 (7 min) | 60 (8 min) | 70 + 30 (12 min) | 95 + 35 + 25 (17 min) |
| Day 20 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 21 | 45 (7 min) | 60 (8 min) | 70 + 30 (12 min) | 100 + 35 + 25 (18 min) |
| Day 22 | 50 (8 min) | 65 (9 min) | 75 + 30 (12 min) | 100 + 35 + 25 (18 min) |
| Day 23 | 50 (8 min) | 65 (8 min) | 75 + 35 (13 min) | 105 + 40 + 25 (18 min) |
| Day 24 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 25 | 50 (8 min) | 70 (9 min) | 80 + 35 (14 min) | 105 + 40 + 25 (18 min) |
| Day 26 | 55 (8 min) | 70 (9 min) | 80 + 35 (14 min) | 110 + 40 + 25 (19 min) |
| Day 27 | 55 (8 min) | 75 (9 min) | 85 + 35 (14 min) | 115 + 40 + 30 (19 min) |
| Day 28 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 29 | 60 (8 min) | 75 (9 min) | 85 + 40 (14 min) | 115 + 45 + 30 (20 min) |
| Day 30 | 60 (8 min) | 80 (9 min) | 90 + 40 (15 min) | 120 + 45 + 30 (20 min) |
100 push-ups a day
| Day | Beginner | Intermediate | Advanced | Expert |
|---|---|---|---|---|
| Day 1 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 2 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 3 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 4 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 5 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 6 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 7 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 8 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 9 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 10 | 10 x 10 (15 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 5 x 10 + 5 x 10 (15 min) |
| Day 11 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 12 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 13 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 14 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 15 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 16 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 17 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 18 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 19 | 5 x 20 (11 min) | 10 x 10 (15 min) | 5 x 20 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 20 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 21 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 22 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 23 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 24 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 25 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 26 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 27 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 28 | Rest day: the warm-up and stretch only (2 min) | |||
| Day 29 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
| Day 30 | 4 x 25 (11 min) | 5 x 20 (11 min) | 4 x 25 (11 min) | 2 x 25 + 2 x 25 (11 min) |
Are 30-day workout challenges effective?
For getting started and getting stronger, yes. For building a lasting habit, a month is usually too short on its own. Here is what the research says about each.
- Strength comes fast. Moritani and deVries (1979) tracked people through eight weeks of strength training and found that most of the early gain came from the nervous system learning to use the muscle, with muscle growth taking over as the main driver after 3 to 5 weeks. That is why a 30 day exercise challenge can feel very different by week three.
- Muscle growth comes later. Damas and colleagues (2016) took muscle biopsies at the start of a training program, at week 3 and at week 10. Muscle fibres had not grown measurably at week 3 and had grown by week 10.
- Practice makes a move easier. Kotarsky and colleagues (2018) randomly assigned 23 moderately trained men to progressive push-up training or bench press, 3 days a week for 4 weeks, and the push-up group improved its upper-body strength.
- Habits take longer than 30 days. Lally and colleagues (2010) followed 96 adults who repeated a new daily behavior and found it took a median of 66 days to feel automatic, with a range of 18 to 254 days. Kaushal and Rhodes (2015) followed 111 new gym members and found that at least 4 workouts a week for 6 weeks was the minimum to form an exercise habit.
So use the 30 days to get stronger and to make a short daily session normal, then keep going. Our article on how long it takes to form a habit covers the habit research in more depth, and the psychology of streaks explains why a daily streak helps.
Is it okay to do 100 push-ups every day?
For most healthy adults who can already do a set of 10 to 20 clean push-ups, yes, if you split the 100 into sets and stop when your form slips or your shoulders or wrists hurt. No trial has tested 100 push-ups a day, so the answer comes from studies of how often to train a muscle.
Schoenfeld, Grgic and Krieger (2019) pooled 25 studies and found that when the weekly number of sets was the same, training a muscle once, twice or three or more times a week produced similar growth. Saric and colleagues (2019) split the same weekly workload across either 3 or 6 sessions for 6 weeks in 27 trained men, and both groups gained similar strength and muscle thickness. Daily push-ups are fine for most people, as long as the total stays manageable. Doing more than your body can recover from is where trouble starts.
The 100 push-ups a day option keeps the total at 100 on every training day and makes the sets bigger and fewer as the month goes on. At Intermediate, day 1 is 10 sets of 10 and day 30 is 5 sets of 20, 2,300 push-ups over the month. Beginner does incline push-ups with your hands on a sturdy counter or bench, which is easier on the shoulders. We keep a rest day every fourth day, which the classic version does not have. Push-ups work the chest, shoulders and triceps, so add a pulling move such as inverted rows or bent-over rows on some days to keep your shoulders balanced. Our push-up progression guide shows which variation to start from.
How many is a good number? Yang and colleagues (2019) followed 1,104 active male firefighters for 10 years. Men who completed more than 40 push-ups had a 96% lower rate of cardiovascular events than men who completed fewer than 10. That study shows an association, not proof that push-ups protect the heart. Our page on how many push-ups you should be able to do has norms by age.
What if I do 100 squats every day for 30 days?
You would get better at squats: more reps before your legs tire, and some extra leg strength if you were untrained. Bodyweight squats are a light load, so for people who already train, the strength gain is small. A meta-analysis by Schoenfeld and colleagues (2017) found that heavy loads build more maximal strength, while light loads taken close to failure build similar muscle. The squat challenge here starts lower than 100 and climbs: at Intermediate it goes from 30 squats on day 1 to 120 on day 30, 1,725 squats in all. Advanced adds sumo squats and Expert adds jump squats, so the work gets harder as well as longer.
Can a 30-day ab challenge give you abs?
It will make your core stronger, but it will not burn the fat over your abs. In Vispute and colleagues (2011), 24 sedentary adults did 7 ab exercises for 2 sets of 10 reps, 5 days a week for 6 weeks. Their ab endurance improved, but their belly fat, body fat percentage and waist size did not change. Visible abs depend mostly on body fat, which comes down through diet and overall activity. Our guide on how to get abs in 30 days covers what a month can and cannot change, and can I do abs every day covers how often to train them.
How much weight can you lose in a 30-day challenge?
Usually not much from the exercise alone. At Intermediate, these sessions add up to about 34 to 78 minutes a week. The Donnelly and colleagues (2009) American College of Sports Medicine position stand says 150 to 250 minutes a week of moderate activity gives only modest weight loss, and more than 250 minutes a week is linked with clinically meaningful weight loss. The Physical Activity Guidelines for Americans (Piercy et al. 2018) ask adults for 150 to 300 minutes of moderate activity a week plus muscle-strengthening work on 2 or more days. A 30-day challenge covers the strength part well. For weight loss, pair it with daily walking and a modest calorie deficit.
Who should check with a doctor first
The challenges are built for healthy adults. Adjust them, or check with a professional first, in these situations.
- New to exercise or coming back after a long break. Start at Beginner. Our guide to starting from zero fitness covers the first few weeks.
- High blood pressure or heart disease. Talk to your doctor first, especially about the plank challenge. Holds raise blood pressure while you hold them, as our article on isometric exercise and blood pressure explains. Breathe steadily and never hold your breath.
- Joint pain or a current injury. Pick a challenge and a level whose moves do not hurt, and skip jumping moves. Our guide to training with joint pain covers common swaps. Sore wrists often feel better on incline push-ups.
- Pregnancy and the months after birth. Follow your care team on which moves to use. Many skip crunches and long planks. Our postpartum fitness guide has more context.
- Pain that lasts. Muscle soreness that fades in a day or two is normal early in a challenge. Joint pain, or soreness that gets worse each day, means take an extra rest day or drop a level.
Stop the session if you feel chest pain, dizziness or sharp joint pain.
Related reading
References
- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. "How are habits formed: Modelling habit formation in the real world." European Journal of Social Psychology. 2010;40(6):998-1009. doi:10.1002/ejsp.674
- Kaushal N, Rhodes RE. "Exercise habit formation in new gym members: a longitudinal study." Journal of Behavioral Medicine. 2015;38(4):652-663. doi:10.1007/s10865-015-9640-7
- Moritani T, deVries HA. "Neural factors versus hypertrophy in the time course of muscle strength gain." American Journal of Physical Medicine. 1979;58(3):115-130. PMID 453338
- Damas F, Phillips SM, Libardi CA, et al. "Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage." Journal of Physiology. 2016;594(18):5209-5222. doi:10.1113/JP272472
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. "Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness." Journal of Strength and Conditioning Research. 2018;32(3):651-659. doi:10.1519/JSC.0000000000002345
- Schoenfeld BJ, Grgic J, Krieger J. "How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency." Journal of Sports Sciences. 2019;37(11):1286-1295. doi:10.1080/02640414.2018.1555906
- Saric J, Lisica D, Orlic I, et al. "Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men." Journal of Strength and Conditioning Research. 2019;33(Suppl 1):S122-S129. doi:10.1519/JSC.0000000000002909
- Yang J, Christophi CA, Farioli A, et al. "Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men." JAMA Network Open. 2019;2(2):e188341. doi:10.1001/jamanetworkopen.2018.8341
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. "Strength and Hypertrophy Adaptations Between Low- vs." High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research. 2017;31(12):3508-3523. doi:10.1519/JSC.0000000000002200
- Vispute SS, Smith JD, LeCheminant JD, Hurley KS. "The effect of abdominal exercise on abdominal fat." Journal of Strength and Conditioning Research. 2011;25(9):2559-2564. doi:10.1519/JSC.0b013e3181fb4a46
- Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. "American College of Sports Medicine Position Stand." Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine and Science in Sports and Exercise. 2009;41(2):459-471. doi:10.1249/MSS.0b013e3181949333
- Piercy KL, Troiano RP, Ballard RM, et al. "The Physical Activity Guidelines for Americans." JAMA. 2018;320(19):2020-2028. doi:10.1001/jama.2018.14854
How this tracker differs from typical 30 day challenge charts
Most 30 day challenges are a printable chart with one number a day and no rest, warm-up or guidance. This one runs each day as a guided session with a 1-minute warm-up and a 1-minute stretch, plans a rest day every fourth day, and gives you four levels with their own moves, so a beginner and a fit athlete can both find a fair start. It tells you how long each day takes before you start, shows every move with a picture and a form tip from that exercise's guide, and waits for your Done tap instead of rushing your reps.
It also tracks the month for you: a 30-day grid, your next day, XP for every set, badges, personal bests and a daily streak, kept only on your device, with a celebration on day 30. It says plainly what the research supports, including that 30 days is usually too short for a habit and that ab exercise does not burn belly fat.
Frequently Asked Questions
Are 30-day workout challenges effective?
For getting started, yes. A month of regular training brings quick strength gains, which come mostly from the nervous system in the first 3 to 5 weeks (Moritani and deVries 1979). It is short for a habit: new daily habits took a median of 66 days to feel automatic (Lally et al. 2010), and new gym members needed at least 4 sessions a week for 6 weeks (Kaushal and Rhodes 2015). Treat day 30 as the start of the next plan.
Is it possible to transform your body in 30 days?
You can get noticeably stronger and fitter in 30 days, and you will be better at the moves you practised. Visible change in muscle size takes longer: in one biopsy study, muscle fibres had not grown measurably after 3 weeks of training and had grown by week 10 (Damas et al. 2016). Fat loss depends mostly on what you eat.
How much weight can you lose in a 30-day challenge?
Usually little from the exercise alone. The sessions here add up to about 34 to 78 minutes a week at Intermediate. The American College of Sports Medicine position stand says 150 to 250 minutes a week of moderate activity gives only modest weight loss, and more than 250 minutes a week is linked with clinically meaningful loss (Donnelly et al. 2009). Pair the challenge with a modest calorie deficit and daily walking if weight loss is the goal.
Is it okay to do 100 push-ups every day?
For most healthy adults who can already do a set of 10 to 20 clean push-ups, yes, as long as the 100 are split into sets and you stop when your form or your shoulders say so. No trial has tested 100 push-ups a day. At the same weekly volume, how often you train a muscle makes little difference to growth (Schoenfeld et al. 2019), and one trial found similar results from 3 or 6 sessions a week (Saric et al. 2019). This page keeps a rest day every fourth day and lets the sets grow over the month.
What if I do 100 squats every day for 30 days?
You would get better at squats: more reps before your legs tire and some extra leg strength if you were untrained. Bodyweight squats are a light load, so for people who already train, the strength gain is small. Heavier loads build more maximal strength, while light loads taken close to failure build similar muscle (Schoenfeld et al. 2017). The Intermediate squat challenge here builds from 30 squats on day 1 to 120 on day 30, 1,725 squats in all.
Is 40 pushups in 1 minute good?
Yes, 40 push-ups is a strong result for most adults. In a 10-year study of 1,104 active male firefighters, men who completed more than 40 push-ups had a 96% lower rate of cardiovascular events than men who completed fewer than 10 (Yang et al. 2019). That test kept pace with a metronome at 80 beats per minute and was not a race against a 1-minute clock.
Do I need rest days in a 30-day challenge?
Yes. Rest days give tired muscles and tendons time to recover, especially when you train the same muscle most days. Every fourth day here is a rest day: 23 training days and 7 rest days, each rest day with only the 1-minute warm-up and the 1-minute stretch so your streak keeps going.
What if I miss a day?
Pick up where you left off. The page opens on your next unfinished day, not on the calendar date, so a missed day only pauses the plan. Your daily streak restarts, but your grid, XP and personal bests stay.