Habit Tracker / Fitness challenges
30-day fitness challenges
Pick one move, do a little more each day, rest once a week. Every challenge here works at home with no equipment and comes with a day-by-day calendar you can print.
30-day squat challenge
15 squats on day 1, 135 on day 29, a rest day every seventh day.
15 squats → 135 squats
30-day ab challenge
Crunches, leg raises and a plank, a few minutes a day, rest every seventh day.
10 crunches → 50 crunches · 6 leg raises → 24 leg raises · 15 sec → 1 min
30-day plank challenge
A 20-second plank on day 1, three minutes on day 29, a rest day every seventh day.
20 sec → 3 min
30-day push-up challenge
5 push-ups on day 1, 40 on day 29, with wall and knee versions for beginners.
5 push-ups → 40 push-ups
How these challenges work
- Small start. Day 1 is deliberately easy, so you finish it and want to come back.
- Steady steps. The daily number climbs a little at a time, never in big jumps.
- Rest built in. Days 7, 14, 21 and 28 are rest days.
- A test at the end. Day 30 is a max test, so you can see exactly how far you came.
The hard part of a 30-day challenge is rarely the exercise; it is day 12, when the novelty has worn off. Keep the calendar where you will see it, and decide in advance what you will do on a bad day — usually, the previous day's number. For more ideas beyond fitness, see the printable 30-day tracker and 30-day challenge ideas.
Track any challenge in the app
Habit Tracker: 30Day Challenge is built around the 30-day challenge: check in from the Home Screen widget, keep your streak, and watch a 30-day grid fill up. It is free to start, works offline and needs no account.
Frequently asked questions
What is a 30-day fitness challenge?
A plan where you do one exercise, or a short set of exercises, every day for 30 days, starting small and adding a little each day. The fixed length and the daily number make it easy to start and easy to see your progress.
Which 30-day challenge is best for beginners?
The plank and squat challenges are the easiest to start: no equipment, no technique you can get badly wrong at low numbers, and each takes a few minutes. If a full push-up is too hard, the push-up challenge also works with your hands on a wall or a counter.
Can I do two challenges at the same time?
Yes, if they work different parts of the body — squats with push-ups, for example, takes under ten minutes a day. Starting with one and adding a second after a week is easier than starting both on day 1.
What happens after 30 days?
Repeat the test from day 30 in a month to see what you kept, or start the next challenge. Many people keep a smaller version of the move as a daily habit, which is usually what the challenge was for.
These plans are general fitness information, not medical advice. If you are pregnant, injured, have a heart or joint condition, or have not exercised in a long time, check with a doctor before starting.