A 30-day bodyweight exercise challenge that varies the exercises daily is a great way to keep fitness interesting and comprehensive, targeting different muscle groups and aspects of physical fitness such as strength, endurance, flexibility, and balance. Here's a diverse plan that progressively challenges you while providing ample recovery:
You have the option of adding more rounds and adding weights where applicable.
Day 1: Full Body Activation
10 Push-Ups
15 Squats
20 Leg Raises
10 Burpees
30-second Plank
Day 2: Lower Body & Core Focus
20 Lunges (10 each leg)
15 Glute Bridges
30-second Side Plank (each side)
25 Calf Raises
15 Bicycle Crunches
Day 3: Upper Body & Core Strengthening
15 Diamond Push-Ups
20 Arm Circles (Forward and Backward)
15 Dips (using a chair)
20 Russian Twists
30-second Hollow Hold
Day 4: Flexibility & Balance
10 Yoga Sun Salutations
5-Minute Stretching Routine (focusing on hamstrings, quads, calves, and shoulders)
60-second Wall Sit
15 Single Leg Deadlifts (each leg)
3 x 30-second Tree Pose (alternating legs)
Day 5: Cardio & Agility
5 minutes of Jump Rope (or simulated if no rope)
20 High Knees
20 Butt Kicks
10 Side Lunges (each side)
5 minutes of Dancing to your favorite music
Day 6: Active Recovery
30-minute brisk walk or light jog
Full Body Stretching Session
Day 7: Rest Day
Day 8: Plyometrics & Power
10 Tuck Jumps
10 Explosive Push-Ups
15 Squat Jumps
20 Mountain Climbers
10 Burpees
Day 9: Core Intensive
30-second Plank
20 Leg Raises
15 Reverse Crunches
30-second L-Sit (use chairs)
20 Plank Shoulder Taps
Day 10: Upper Body Blast
20 Push-Ups
15 Pike Push-Ups
20 Tricep Dips
30 Arm Scissors
15 Superman Lifts
Day 11: Lower Body Strength
15 Bulgarian Split Squats (each leg)
20 Sumo Squats
30-second Wall Sit
20 Donkey Kicks (each side)
15 Side Leg Raises (each side)
Day 12: Core & Flexibility
20 Standing Knee to Elbow Touches (each side)
15 Plank Hip Dips (each side)
30-second Superman Hold
10 Cat-Cow Stretches
Day 13: Cardio Blast
30 seconds of Jumping Jacks
30 seconds of High Knees
30 seconds of Butt Kicks
30 seconds of Burpees
2 minutes of Shadow Boxing
Day 14: Rest or Gentle Yoga
Day 15: Full Body Endurance
10 Inchworms with Push-Up
20 Alternating Lunges
30 Bicycle Crunches
20 Squat to Toe Touches
5-minute AMRAP (As Many Rounds As Possible): 5 Push-Ups, 10 Squats, 15 Jumping Jacks
Day 16: Balance & Stability
10 Single Leg Squats (each leg)
15 Windmill Toe Touches (each side)
20 Hip Bridges with Leg Extension (10 each leg)
3 x 30-second Plank with Arm Lift (alternate arms)
10 Warrior III Pose (each side)
Day 17: Agility & Speed
20 Skater Jumps
10 Forward Lunge with Twist (each side)
30 seconds Mountain Climbers
15 Side Plank Crunches (each side)
5 Shuttle Runs (30 ft distance)
Day 18: Active Recovery
30-minute brisk walk
Gentle Stretching focusing on full body
Day 19: Upper Body & Core Challenge
20 Decline Push-Ups (feet elevated)
15 Spiderman Planks (each side)
20 Dips
30-second Side Plank with Rotation (each side)
15 Reverse Snow Angels
Day 20: Lower Body Power
15 Jump Lunges (each side)
20 Goblet Squats (add load if you have)
30 Calf Raises
15 Hamstring Bridges
20 Glute Bridges
Day 21: Rest Day
Day 22: High-Intensity Interval Training (HIIT)
30 seconds of each: Burpees, Air Squats, Push-Ups, Jumping Jacks, Mountain Climbers; rest for 30 seconds between exercises. Repeat 3 rounds.
Day 23: Core Intensive II
30-second Plank Jacks
20 V-Ups
15 Side Plank Thread the Needle (each side)
20 Reverse Crunches
30-second Hollow Body Hold
Day 24: Upper Body Strength
20 Push-Ups
15 Wide Push-Ups
20 Tricep Dips
15 Pike Presses
30-second Chin-Up Hold (use a sturdy door frame or bar if available)
Day 25: Lower Body Endurance II
20 Lunges (each leg)
15 Single-Leg Deadlifts (each leg)
30 Squats
20 Hip Thrusts
30-second Wall Sit (add a second round for more challenge)
Day 26: Full Body Stretch & Balance
10 Yoga Sun Salutations
Balance Practice: 5 minutes of various yoga poses focusing on balance (e.g., Tree Pose, Eagle Pose)
Day 27: Cardio & Core
5 minutes Jump Rope or Simulated Jump Rope
20 Standing Oblique Crunches (each side)
20 Flutter Kicks
30-second Mountain Climbers
30-second Plank
Day 28: Active Recovery or Light Jog
Day 29: Full Body HIIT
40 seconds of each: High Knees, Push-Ups, Jump Squats, Plank Ups, Alternating Lunges; rest for 20 seconds between exercises. Repeat 4 rounds.
Day 30: Challenge Day
30 Push-Ups
40 Squats
50 Sit-Ups
60-second Plank
70 Jumping Jacks