Blog Fitness 30-Day Full Body Challenge For The Ultimate Physique Transformation

30-Day Full Body Challenge For The Ultimate Physique Transformation

30 days full body challenge

One of the best ways to get back in shape if you have been slacking on your fitness is by trying out a fitness challenge. A full-body exercise challenge will go a long way in toning and strengthening the majority of your muscle groups. For these and other reasons, you are urged to take on such well-rounded full-body programs. However, be sure you talk to your doctor and fitness coach before you incorporate any regime. If you are looking for a full-body workout plan you can easily do at home, try our 30 days full-body challenge.


Our 30 days full-body challenge is very accommodating as individuals in different fitness levels can perform it. Not only can this program help you lose weight, but it can also build muscle mass and blow-torch calories. Above all, you have to remember to also maintain good nutrition for faster and more effective results. Now, let us get straight into the challenge.

The 30-Day Intense Full Body Challenge

In this challenge, the idea is to keep you sweating and torching calories to promote weight loss. We have also incorporated various muscle-building exercises that help you increase muscle mass despite not using any equipment. 

To kick off this challenge, you will be required to perform a warm-up session lasting for five minutes (4). The session can include exercises such as high knees, jumping jacks, arm circles, walking knee hugs, and the Glute Bridge.

You can always change the exercises depending on your preferences. First, however, make sure that the workouts you incorporate do a thorough job warming up your body. Then, again, feel free to extend the session if you think your body is not as prepared as you would like before delving into the routine.

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Read More: Bodyweight Squats: A Simple Yet Effective Full Body Exercise

30 days full body challenge

The Circuit

After the warm-up, we will immediately head over to the circuit. It consists of the following exercises:

Bodyweight Squats

These exercises are a staple in most full-body challenges, thanks to their increased range of benefits. To perform them, follow these steps (5):

  1. Start in a standing position with your arms by your sides.
  2. Start to lower as if you are taking a seat. Keep your back straight, toes facing forward, and legs firmly pressed on the ground.
  3. Squat until your point of comfort and hold the squat for a second or two.
  4. Rise back up and clench your glutes.
  5. Repeat ten times.


The next exercise in this circuit is the pushup exercise. To do a pushup (2):

  1. Start by placing your palms on the floor and directly beneath your shoulders. Extend your arms and make sure that your elbows are not locked.
  2. Stretch your legs behind and rest on the balls of your feet. Your body must form a straight line from head to toe. Keep your back straight and face down throughout the movement. 
  3. Lower your body towards the floor and let your chest be the first to graze the floor. It should rest a few inches above the ground and not on the floor. 
  4. Hold for a second and then push back up. 
  5. Repeat ten times.

NOTE: Beginners can perform the push up on their knees instead of stretching the legs behind. Those in the intermediate and advanced levels can increase their sets, but remember to take a break in-between sets.

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The next exercise in this challenge is the plank. Here is how you do it (5):

  1. Start by resting your forearms on the floor. Make sure they are directly beneath your shoulders.
  2. Stretch your legs behind and let your body be parallel to the ground. It should form a straight line from your head to your toes.
  3. Tighten your abdominal muscles and hold this stance for 30-60 seconds. Beginners may start by holding the plank for 20 seconds and, over time, increase the duration as they perfect the move.



Although most people hate burpees, these exercises are efficient in toning your entire body. To do burpees (2):

  1. Start in a standing position and then drop down into a squat. Remember to keep your back straight and engage your abdominal muscles.
  2. Instead of jumping back up, you will move into the high plank position. Again, remember to keep your back straight and arms directly under your shoulders. 
  3. While in this position, do a pushup and then jump back into the standing stance.
  4. Repeat ten times.

Note: Burpees incorporate several exercises, which can be a bit overwhelming for beginners. As such, they are advised to focus on effectively nailing the technique instead of beating the clock. Then, again, they can perform the push up on their knees and walk out of it instead of jumping from the pushup to the standing position.


Lunges are other practical exercises to include in a full-body challenge, thanks to their benefits in exercising various muscle groups. To do a lunge:

  1. Start in a standing position and take one step in front using either leg.
  2. Keep your back straight and lower your back leg such that it rests a few inches above the ground. The front leg should form a right angle in front of your body. Make sure the behind leg is resting on the balls of the foot so that it holds the weight. 
  3. Start moving up and down in a controlled manner and complete ten reps on each side.
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Read More: Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro

Mountain Climbers

As the name implies, this move mimics the movement of climbing a mountain. It targets your core, legs, triceps, and shoulders. To perform them (3):

  1. Start by resting your palms on the floor and stretch your legs behind you. Make sure you are resting on the balls of the feet, that your back is straight, and that your arms are directly beneath your shoulders.
  2. Bring your left leg close to your chest and as you return it to the starting position, bring the right one towards your chest. 
  3. Increase your pace once you get the momentum.
  4. Do at least 20 mountain climbers on each leg.

Abdominal Crunch

The abdominal crunch exercise is also an effective full-body workout that mainly targets your core, upper body, and obliques. To perform it:

  1. Lie flat on your back and bend your knees. Keep them firmly pressed on the ground.
  2. Fold your arms across your chest, and raise your shoulders and head off the ground. Remember to engage your abdominal muscles as you do this.
  3. Lift until your point of comfort, pause on the top of the movement, and then lower to the ground.
  4. Repeat 15 times.
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To perform this exercise, you will have to access a set of stairs. If you cannot access such, then you can look for a lower bench or elevated platform. Here is how you do step-ups (3):

  1. Stand in front of your elevated platform and place one foot on it.
  2. Lift your body onto the step to put the other foot on the platform before stepping back to the initial position.
  3. Keep your back straight, and remember to engage your core muscles by keeping them tight throughout the movement. 

Russian Twists

As the name suggests, this exercise entails a bit of twisting. Here is how it is performed:

  1. Start in a sitting position on the floor with your legs stretched in front of you.
  2. Slowly lean back and let your body form somewhat of a V shape.
  3. Clasp your hands together, and then start twisting your torso to either side without moving your legs. 
  4. Try to perform this exercise for 45 to 60 seconds.

Note: Individuals in the advanced and intermediate fitness levels may hold weights for increased intensity. Beginners should start without weights.

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What To Expect From The 30-Days Full Body Challenge?

Of course, if you abide by this challenge, you will get to burn calories that will give you a more defined body shape. However, day 1 of the 30-day full-body challenge may have you questioning why you took the program as your body becomes sore. This is especially true if you were slacking on your fitness.

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However, down the line, you will find that you perform these exercises efficiently and at a more controlled pace. If you need to increase the intensity of this challenge, you can try doing several sets. However, make sure you make this decision after consulting with a healthcare professional.

The Bottom Line

The following 30 days full-body challenge can help in meeting various fitness goals. These include burning calories for weight loss, building muscle, and toning your body. It consists of simple exercises that can be performed even by beginners.

That said, do not try this exercise regime without consulting your healthcare provider. Again, listen to your body throughout these 30 days. Stop exercising if you experience some pains and aches and seek medical attention immediately.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. A 10-Minute Workout to Strengthen Your Whole Body (2016,
  2. A 30-day strength training routine-no equipment required (2020,
  3. Fitness and Exercise: Basic Body-Weight Exercises You Can Do Right Now (2021,
  4. Full Body Workout (2021,
  5. List of the best full-body exercises (2019,
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Love that the exercises are programmed…

Love that the exercises are programmed for age and ability. Quite honestly its great to have reminders to drink water, eat and weigh in etc.

An intelligent program

José S.
The exercises were intelligently planned to gradually check the limits of the practitioner. They make me sweat a lot and seem to be great to boost metabolism. I am surprised by their efficiency.

Great app

Being able to exercise in my own time and having a chance to see the results relatively quickly compared to once a week sessions at the gym gave me the drive to keep on following the routine. I love this app