Monthly Fitness Challenges – The Best 30-Day Fitness Challenges

Monthly fitness challenges have taken the fitness world by storm, motivating beginners and enthusiasts alike to be active every day for 30 days.

But what makes 30 days an appropriate duration? Why is a 30-day fitness challenge good? And which are the best?

We’ve created this helpful guide to monthly challenges to help you find one that works for you. From benefits to tips, we give you the motivation to get started.

What is a Monthly Fitness Challenge?

The clue is in the name – and it really is that simple! Just do some form of exercise every day for a month. This is to help you increase general fitness as well as target specific goals or muscles.

Some challenges are specific to certain body areas, muscle groups or exercises. There are ab, plank, squat, HIIT, and running challenges. And so many more.

There are lots of apps and online plans to follow, or you could simply make your own! Depending on how active you are and the targets you have, you can pick and choose what suits you.

Most monthly challenges start small and gradually up the reps, time, weight, or distance until you reach a goal at the end of the month. For example, a squat 30-day challenge may only have you doing 20 squats on the first day, but 200 on the 30th!

Benefits of Monthly Fitness Challenges

There are plenty of advantages to getting up and active every day for 30 days. Here are some of their top benefits.

Increased Fitness

Getting your heart rate up, even if only for 10 minutes a day, will help increase cardiovascular fitness. Even seasoned gym goers are likely to see impact from 30-day challenges, be it from muscle targeting or daily exercise.

However, take any results you do see following a monthly fitness challenge with a pinch of salt. A level of fitness must be maintained otherwise your month will have been for nothing. Also, don’t expect to see life changing results in 30 days. Increasing fitness is a journey and doesn’t happen instantly. Don’t be downhearted if you don’t have the abs of steel promised by the end of your challenge, instead be proud you are helping your body as a whole and making active choices towards a healthier life.

Create Habits

As said above, a monthly fitness challenge is unlikely to change your life. But, it can go a long way in helping to create healthy habits.

Research states it takes an average of 66 days for new behaviour to become ingrained. Therefore, a 30-day challenge may not make daily exercise a habit, but it’s a good start! Get into the mindset and routine to create positive habits.


The end of a monthly fitness challenge feels great. Whether you have lost the weight you wanted, increased stamina significantly or created a new hobby, you will feel great for having worked so hard and consistently to achieve a goal. You will feel so proud of yourself you may even carry it on. Why not tackle another 30-day challenge next month? Keep up the good work and keep the endorphins coming!


Monthly fitness challenges are great for everyone to do! You can be a complete exercise novice with no gym equipment and still get fit and healthy. You can have the most hectic schedule and still squeeze in 10 minutes a day. You can be a sports enthusiast and find new ways to push yourself.

30-day fitness challenges can be adapted to any ability across many disciplines. If you are an experienced runner, for example, try a 3 mile a day for 30 days challenge perhaps. If you’ve never run before, take it slower and build up to 3 miles by the end of 30 days.

Find a monthly fitness challenge that is doable, fitting around your daily life and with obtainable goals. But do still challenge yourself! Choose a goal or difficulty level that will mean you have to work and push yourself. The luxury of 30-day fitness challenges is that you have choices. You can take a day off if you really need to. You can miss a rep or too if you’re burnt out. You can do extra reps if you have it in you. You can dictate your fitness journey and success.

The Best 30-Day Fitness Challenges

With so many options out there across a variety of difficulty levels, there is no one definitive ‘best’ challenge. However some of our top monthly fitness challenges include:

30-day Squat Challenge

Squat challenges are a great way to improve lower body strength as well as perfect your technique. Some squat challenges will get you to increase the amount you do day after day until you are a squat pro whereas other challenges get you to do different types of squats so you target different muscles and learn more positions. You can find one that suits you and your goals.

30-day Plank Challenge

Planking can do wonders for your core strength, and can be done while watching the TV – what’s not to love? 30-day plank challenges normally begin with planks less than 30 seconds and go up to 2 and a half minutes on the 30th day. It may not sound like that long, but your abs will feel it!

Race At Your Pace Monthly Fitness Challenges

We may be biased, but we think our monthly fitness challenges rule! You choose your exercise (from running, walking, cycling, or swimming), you choose your distance goal, then you complete it in one month. You don’t have to do exercise every day – if you miss a day, you can still get your shiny completion medal! With distances from 2 miles to 600 miles, you can choose targets that you can achieve.

Read more: The Benefits of Virtual Challenges

If you like the structure of a 30-day challenge, feel free to plan out your month, so you know when you are exercising and for how long. Feel all the same great benefits from other monthly fitness challenges but get a unique medal too!

Tips for Monthly Fitness Challenge Success

Completing a monthly fitness challenge is a great success, but it’s not always easy. Here is how to get the most out of your 30-day fitness challenge.

  • It’s ok to miss a day – most 30-day challenges include rest days anyway, but if you need to take a day off for whatever reason, do it! If your muscles hurt, your schedule is hectic or you just forgot, don’t worry. Do extra reps the next day or make it a 31-day challenge. It’s not the end of the world and you are not failing.
  • Stay motivated – this goes for during the challenge and after. Keep that mindset and don’t give up. You won’t get results if you don’t put the effort in.
  • Incorporate it into your daily lifestyle – don’t get forgetful or complacent. Do your challenge as soon as you get out of bed, while you brush your teeth, when you are watching tv or after you’ve put the kids to bed. Make it routine and you won’t forget.
  • Have a visual aid – have a checklist or calendar you can tick once you’ve done your daily exercise. You can see your progress and get the satisfaction of ticking days off. This may help keep you going and inspire you.

Complete a Monthly Fitness Challenge with Race At Your Pace

With various distances to choose from across a variety of exercises, Race At Your Pace have a monthly fitness challenge for you. Flexible and adaptable, you can obtain your goal in a month without sacrificing your daily routine. For inspiration, take a look at our testimonials to find out what past participants have said.

Sign up to your ultimate monthly fitness challenge today!

See more: Treadmill vs Outdoors – Which is the Best Way to Run?

See more: The Benefits of Regularly Walking

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