Fitness Motivation: How to Motivate Yourself to Exercise with a 30 Day Workout Challenge.

Updated on January 2, 2019
mikejhca profile image

I motivate myself to exercise almost every day by doing 30-day challenges. Now it is easy to stay motivated.

Medicine ball wall push ups
Medicine ball wall push ups | Source

Workout Challenges

A workout challenge is a fitness goal. To accomplish the goal you usually need to increase your strength, endurance or balance. For 30 day challenges you do something for 30 days or you do something within 30 days to complete the challenge. A push up challenge could be doing 100 push ups a day or doing 8 wall push ups in a row within 30 days.

While doing a challenge it is important to compete against yourself. Increase the difficulty of the workout as you get better at it. Do more reps, lift more weight or hold the pose longer. If your challenge is to do 20 reps a day then gradually increase the resistance so the workout does not become easy. Take a day off once in a while to give your muscles time to recover.

Fitness challenges are popular because they are a good way to quickly gain muscle or lose fat. They also provide you with a sense of accomplishment and make the impossible possible. I like making the impossible possible. Biking 60 km was impossible until I did a cycling challenge. I could not even do one push up on my fingers. Now I can do 10 finger push ups in a row while wearing a heavy backpack.

It takes less time to improve your strength and endurance than it does to increase the size of your muscles or lose inches of belly fat. Do not expect to get the results you want with just one 30 day exercise challenge. One exercise or one workout will not transform your body. After you complete an exercise challenge do another one. You can do more than one challenge at a time if they do not interfere with each other.

Before and after doing a fitness challenge.
Before and after doing a fitness challenge. | Source

How I Motivate Myself to Workout

The easiest way for me to motivate myself to exercise is to do a 30 day challenge. I focus on getting better at something for 30 days. After 30 days I do the challenge again or start a new one. When I stop improving because my body has adapted to the exercise I replace the exercise with a different one. Instead of working out to lose weight or build muscle I am exercising to get better at something. When you start a new workout it is easy to quickly improve. You feel a sense of accomplishment as you improve and you can see the results.

Getting myself to exercise so I could bike to beaches in the summer was easy. I focused on improving my strength and endurance and I biked to different places. Every week I improved a little. Getting myself to exercise regularly all year long was difficult until I started doing 30 day challenges. The main advantage of doing monthly challenges is that it only takes a week to see an improvement. Each week I am getting better at the exercise.

My first workout challenge was to bike to a beach once a week.
My first workout challenge was to bike to a beach once a week. | Source

Workout Challenge Ideas

Start by thinking about what you really want. Not losing fat or gaining muscle but the end result. Next think of a fitness goal that can help you get the results you want. If you want to look like a cyclist then do a cycling challenge. If you want to look like a person that does yoga then do a yoga challenge. Copy successful people and avoid exercise fads that do not work.

Some of the challenges I tried include 100 push ups a day, 10 push ups a day, a forearm workout and ab exercises for hard abs. I biked once a week as a cycling challenge. It made me look like a cyclist, lean with muscular legs and firm abs. I also did a stretching workout that made me taller. It is easier to get into the habit of exercising if the workout only takes a few minutes or you only do it once a week.

If you search for workout challenges you can find lots of them on the internet. I get ideas by thinking of things I have not done yet. When I need inspiration I watch videos and look at pictures of people exercising. There are lots of exercises and there are lots of different ways to do the same exercise.

Extended plank walkout.
Extended plank walkout. | Source
Every day for 30 days
Every day for 30 days
Within 30 days
100 push ups
2 minute plank workout
100 push ups in a row
100 pull ups
2 minutes leg raise workout
10 wall push ups in a row
100 calf raises
10 minutes of yoga
10 finger push ups in a row
100 step ups
jump rope
bike once a week
25 lunges
30 minutes of exergaming
run twice a week
25 squats
hike once a week
bicycle manoeuvre
swim once a week
dumbbell curls
exercise band rows
300,000 steps
dumbbell curls
dumbbell curls | Source


Most people want amazing results right away. They want to see that their hard work is paying off within a week and they want to accomplish their goal within 1 month. People need to see results fast or they get discouraged. Short term goals inspire people to take action. That is why 30 days is a good amount of time for a fitness challenge or a workout plan. Adding another 30 to 60 days could cause you to lose your enthusiasm.

Can you transform your body and get fit in just 30 days? Probably not. People that benefit the most within 30 days are people that were out of shape. 30 days is enough to time to significantly increase your strength and endurance. It is enough time to gain a little muscle and it is enough time to lose a little fat. It is not enough time to gain a lot of muscle or lose a lot of fat by exercising.

30 days is enough time to for you to see and feel the results. It is a good start. 60 days is enough time to get in good shape. Expect it to take closer to 90 days before the changes in your appearance are obvious. It took 3 months for me to get in great shape. 30 days is usually not enough time for a big transformation but you can keep doing 30 day challenges until you get the results you want.

Do cardio to lose fat or weight lifting to gain muscle. For better results try to workout most of your muscles doing cardio and strength training. They work better together. You can do an upper body challenge, an ab challenge and a lower body challenge at the same time. The challenges can focus on strength, endurance or balance. Currently I am doing three 30 day workout challenges.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Michael H


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