30-Day, 30-Minute Beginner’s Workout Challenge

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Time flies when you’re dedicated to something you’re passionate about. If you’re reading this, it likely means you’re looking to commit to a new passion. The common belief is that it takes 21 days to create or break a habit. How perfect: This 30-minute beginner’s workout challenge takes 30 days, which will help you reinforce fitness as part of your lifestyle. Thirty minutes is as much time as watching a show on television, so there’s no reason you can’t find the time to commit!

To get the most of this workout, you’ll need a set of light (5-10 pound) and medium (10-15 pound) dumbbells. You’ll start out with the light ones, but by the third week, you’ll be ready to jump into medium dumbbells.

30-Day, 30-Minute Beginner’s Workout Challenge

This challenge offers seven exercises to enjoy. Following the workout schedule below, perform each exercise for 50 seconds and complete five rounds, resting for one minute in between each round.

  • Burpees
  • Modified Pushups
  • Russian Twists
  • Butt Kicks
  • Hammer Curl to Tricep Extension
  • Donkey Kicks
  • Renegade Rows

Week 1

Pair this 30-minute workout challenge with our guide on How To Change Your Eating Habits in 30 Days to get the best results.

Day 1: Burpees, Modified Pushups, Russian Twists, Butt Kicks, Hammer Curl to Tricep Extension
Day 2: Donkey Kicks, Burpees, Butt Kicks, Russian Twists, Renegade Rows
Rest Day 3
Day 4: Butt Kicks, Renegade Rows, Russian Twists, Renegade Rows, Russian Twists
Day 5: Hammer Curl to Tricep Extension, Burpees, Donkey Kicks, Butt Kicks, Russian Twists
Rest day 6
Day 7: Butt Kicks, Russian Twists, Butt Kicks, Russian Twists, Renegade Rows

Week 2

Rest Day 8
Day 9: Burpees, Modified Pushups, Russian Twist, Butt Kicks, Hammer Curl to Tricep Extension
Day 10: Modified Pushups, Donkey Kicks, Russian Twists, Donkey Kicks, Russian Twists
Rest Day 11
Day 12: Hammer Curl to Tricep Extension, Burpees, Donkey Kicks, Butt Kicks, Russian Twists
Day 13: Donkey Kicks, Butt Kicks, Russian Twists, Donkey Kicks, Russian Twists
Rest Day 14

Week 3

Time to jump into heavier weights for this workout challenge. Your muscles are up for the challenge!

Day 15: Dumbbell Russian Twists, Burpees, Dumbbell Russian Twists, Modified Pushups, Burpees
Day 16: Renegade Rows, Dumbbell Russian Twists, Hammer Curl to Tricep Extension, Renegade Rows, Dumbbell Russian Twists
Rest Day 17
Day 18: Go through all 7 exercises for 50 seconds. Rest 1 minute after each set until 30 minutes is up
Day 19: Modified Pushups, Donkey Kicks, Russian Twists, Donkey Kicks, Russian Twists
Rest day 20
Day 21: Burpees, Modified Pushups, Russian Twists, Butt Kicks, Hammer Curl to Tricep Extension

Week 4

For the last nine days of this workout challenge, try to perform regular pushups mixed in with the modified ones.

Day 22: Hammer Curl to Tricep Extension, Burpees, Donkey Kicks, Butt Kicks, Russian Twists
Day 23: Dumbbell Donkey Kicks, Butt Kicks, Russian Twists, Dumbbell Donkey Kicks, Russian Twists
Rest Day 24
Day 25: Butt Kicks, Renegade Rows, Russian Twists, Renegade Rows, Russian Twists
Day 26: Donkey Kicks, Burpees, Butt Kicks, Russian Twists, Renegade Rows
Rest day 27
Day 28: Burpees, Modified Pushups, Russian Twists, Butt Kicks, Hammer Curl to Tricep Extension

Week 5

Day 29: Go through all 7 exercises for 50 seconds. Rest 1 minute after each set until 30 minutes is up
Day 30: Go through all 7 exercises for 50 seconds. Rest 1 minute after each set until 30 minutes is up

Exercises

Burpees

Modified Pushups

Dumbbell Russian Twists

Butt Kicks

Hammer Curl to Tricep Extension

Donkey Kicks

Renegade Rows

The 30-day workout challenge is over and it’s time to take your fitness journey to the next level with our 30 Day Weight Loss Challenge.

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