30 day workout challenge

The ‘Full Body 30 Days Workout’ challenge is a great way to dramatically improve your body shape and fitness level. In the fitness industry, it’s common to work out for 3 months in order to transform your body shape.

Full body 30 days workout challenge for beginners will help you dramatically improve your body shape and fitness levels. In the fitness industry, three-month workout programs are common, to transform your body. But we’re going to tell you an amazing secret: You don’t have to wait 12 weeks to be fit. Of course, you will not be an Olympic star after four weeks, but only if you can complete a month you will be able to overcome that critical stage in which many fail, and begin a stage that motivates you to continue throughout your life.

Let’s call this 30-day workout challenge a “quick beginner’s guide” to bodybuilding. In this plan, your first month will be hectic, but not to the point of inducing muscle injury or even dampening your enthusiasm, and it will be gradual as you will feel that each week your performance will develop into stronger exercises than the previous week in intensity and endurance. After 30 days workout challenge, you will not only be eligible to enter the next challenge. In fact, you will have gained a significant amount of strong muscle.
In other words, a month from now and you’ll look even better in the shirt you’re wearing now!

This program is not only for the beginner who has never tried to do a workout in life, but it is also suitable for anyone who has stopped their training for a long time. How long has it been since your last visit to the gym? six months? year? five years? Don’t worry: the following 30 days workout challenge will get you back in the shape – and guess – in just 4 weeks. So let’s get to work!

Full Body 30-Day Workout Challenge

30 Day Workout Challenge | Magically Transform Your Body

First Day:

  • Start with 10 Squats.
  • Then do 10 Push-ups.
  • Finally, 10 Sit-ups.

Second Day:

  • 10 Jumping Squats.
  • 10 Triceps Dips.
  • 20 Seconds Plank.

Third-Day of Full Body 30-Day Workout Challenge:

  • 10 Mountain Climbers.
  • Then, 10 Push-ups.
  • 10 Russian Twist.

Fourth Day:

Active recovery (walk).

Fifth Day:

  • 10 Curtsey Lunges.
  • 10 Tricep Dips.
  • 10 Hip Bridges.
  • Finally, 10 Reverse Sit-ups.

Sixth Day of Full Body 30-Day Workout Challenge:

  • 20 Squats.
  • 20 Push-ups.
  • Finally, 20 Sit-ups.

Seventh Day:

Active recovery (walk).

Eighth Day:

  • 20 Jumping Squats.
  • 20 Tricep Dips.
  • Finally, 30 Seconds Plank.

Ninth Day of Full Body 30-Day Workout Challenge:

  • 20 Mountain Climbers.
  • 20 Push-ups.
  • Finally, 20 Russian Twist.

Tenth Day:

  • 20 Curtsey Lunges.
  • 20 Tricep Dips.
  • 20 Hip Bridges.
  • Finally, 20 Reverse Sit-ups.

Eleventh Day:

Active recovery (walk).

30 day workout challenge

Twelfth Day of Full Body 30-Day Workout Challenge:

  • 30 Squats.
  • 30 Push-ups.
  • Finally, 30 Sit-ups.

Thirteenth Day:

  • 30 Jumping Squats.
  • 30 Tricep Dips.
  • Finally, 45 Seconds Plank.

Fourteenth Day:

Active recovery (walk).

Fifteenth Day:

  • 30 Mountain Climbers.
  • 30 Push-ups.
  • Finally, 30 Russian Twist.

Sixteenth Day of Full Body 30-Day Workout Challenge:

  • 30 Curtsey Lunges.
  • 30 Tricep Dips.
  • 30 Hip Bridges.
  • Finally, 30 Reverse Sit-ups.

Seventeenth Day:

  • 40 Squats.
  • 40 Push-ups.
  • Finally, 40 Sit-ups.

Eighteenth Day

Active recovery (walk).

Nineteenth Day of Full Body 30-Day Workout Challenge:

  • 40 Jumping Squats.
  • 40 Tricep Dips.
  • Finally, 1 Minute Plank.

Twentieth Day:

  • 40 Mountain Climbers.
  • 40 Push-ups.
  • Finally, 40 Russian Twist.

Twenty-First Day:

Active recovery (walk).

30 day workout challenge

Twenty-Second Day of Full Body 30-Day Workout Challenge:

  • 40 Curtsey Lunges.
  • 40 Tricep Dips.
  • 40 Hip Bridges.
  • Finally, 40 Reverse Sit-ups.

Twenty-Third Day:

  • 50 Squats.
  • 50 Push-ups.
  • 50 Sit-ups.

Twenty-Fourth Day:

  • 50 Jumping Squats.
  • 50 Tricep Dips.
  • 1 Minute 15 Seconds Plank.

Twenty-Fifth Day:

Active recovery (walk).

Twenty-Sixth Day of Full Body 30-Day Workout Challenge:

  • 50 Mountain Climbers.
  • 50 Push-ups.
  • 50 Russian Twist.

Twenty-Seventh Day:

  • 50 Curtsey Lunges.
  • 50 Tricep Dips.
  • 50 Hip Bridges.
  • 50 Reverse Sit-ups.

Twenty-Eighth Day:

Active recovery (walk).

Twenty-Ninth Day of Full Body 30-Day Workout Challenge:

  • 75 Squats.
  • 75 Push-ups.
  • 75 Sit-ups.
  • 75 Tricep Dips.
  • Finally, 2 Minutes Plank.

Thirteeth Day:

  • 75 Curtsey Lunges.
  • 75 Russian Twist.
  • 75 Hip Bridges.
  • Finally, 75 Reverse Sit-ups.

Tips to Get an Athletic Body In 30 Day Workout Challange

1- Healthy Diet While Following a Full Body 30-Day Workout Challenge

healthy meal

A healthy diet is a first and most important step to obtaining positive results and the extent of the impact of exercise. So, before just thinking about starting a full body 30-day workout challenge for beginners, you must be well aware that determining the types of foods that are appropriate for you, your age, weight, and nutritional needs is the first essential step.

For example, adopting a diet of proteins is an essential thing to start the full body 30-day workout challenge. In addition, you should consult professionals and sports nutritionists to determine the ideal meals for breakfast and meals you should eat before and after exercise.

2- Balance The Diet

balanced diet

When it comes to nutrition, You should be keen to get the ideal basic quantities, like proteins, along with healthy carbohydrates, the main source of energy, and vitamins from vegetables and fruits. Of course, you should take care to supply your body with the main minerals and acids for the process of building muscle tissue, in addition to calcium.

In general, the sports meal is often divided into a quantity as follows: A quarter of protein, a quarter of carbohydrates, an eighth of fruits, and vegetables that contain the rest of the main meal elements like vitamins and fibers.

Also, If you want to have snacks in your diet, you should make sure that these snacks should not devoid of proteins at all and should vary between a glass of milk or a piece of cheese, or some oats added to fruits.

3- Consume More Fat


While following the 30-day workout for beginners you must eat a lot of fat. But certainly, not the types found in fast food. So, what is meant by fat here is the essential omega-3 fats. Which are important in maintaining the health of the most important muscle in the human body, which is the heart. So, omega-3 fats enhance your heart’s efficiency and strength.

It is not difficult to get omega-3 fatty acids, Salmon and tuna, along with nuts, especially almonds, walnuts, sunflower seeds, flax, and avocado, are among the most important sources of omega-3 fats.

4- Walking/Jogging Is Great For Achieving Your Goal


Walking is a great step to do while you are following the full body 30-day workout challenge for beginners. For example, start walking for a 15-minutes on the first and second day, then increase the time to 20 minutes on the third day. Give attention to the process of exhalation and inhalation during walking helps you greatly to get rid of a large number of calories by the end of the 30 days.