18 Fun Fitness Challenges to get you moving
Going to the gym every day and doing the same routine can get boring really quickly. So, it’s good to try and switch things up every now and then to keep both your mind and body stimulated. You might even find you feel more energised and enjoy your workouts again. A great way to bring some fun back to your fitness is to try out some fun fitness challenges.
We’ve pulled together a list of some fitness challenges we think look like loads of fun to give you some inspiration.
Full Body Challenges
Want to get that full body workout experience? Try these challenges to exercise every muscle.
Row the English Channel
Use a rowing machine to row 33.1km - that’s the distance of the English Channel. Maybe don’t do this all in one go though. Break it up into 8,500 metre sessions and pace yourself. Still too much? Split the distance with your friends and do it as a Team Challenge on Challenge Social. Top Tip: Don't strain your arms too much, use your legs to build up power and speed. You'll certainly feel sore but it'll be worth it for the sense of achievement.
See how fast you can swim 50m without stopping
The world record for men is held by César Cielo from Brazil who can swim 50m in only 20.91 seconds. Similarly, Sarah Sjöström holds the women's world record of 23.67 seconds. See if you can beat them!
Test your lung strength and find out how long you can hold your breath underwater
Be careful with this one. It’s not a natural thing to hold your breath underwater and can be dangerous, so take it slow. Try holding your breath for short bursts and increase gradually. The longest time anyone has held their breath underwater is 22 minutes and 22 seconds and that record belongs to German freediver Tom Sietas.
30 Day Burpee Challenge
This one’s a tough one. Increase the number of burpees daily to really get your heart pounding and your muscles throbbing. To do a single burpee, drop to a squat from standing and rest your hands in front of your feet. Then kick your feet back out behind you to an elevated plank. Finally, jump your feet back forward towards your hands and jump up into the air with your arms above your head.
If this feels too easy or too hard, there are variations that can ease or intensify the exercise. This guide to the 30 Day Burpee Challenge by Cosmo has a really nice gradual structure and GIFS to teach you each burpee variation
Run up the Empire State
Every year runners compete for the best time in a tower race to the top of the Empire State Building. They run up a total of 1,576 steps which is equivalent to 320m or 1,050 ft. Currently, the record is 9 minutes 33 seconds held by Paul Crake since 2003. Try this challenge in the gym yourself. Start with a ten minute jog on the treadmill as a warm up, then get on the step machine and climb, climb, climb.
Fun Fitness Challenges for your Legs & Glutes
Tone up your legs and get yourself a peachy bottom with these legs and glutes challenges.
Wall Sit Challenge
Wall Sits are amazing not just for your legs and glutes, but also your core strength. They’re actually a good exercise to slot in as active rest to your regular routine. Simply stand with your back against the wall, legs out two feet in front of you, then lower down as if you were sitting in a chair. Do this every day and increase the time. The longer you can stay in this position the better.
Another brilliant way to build leg muscle is lunges and there are loads of different types of lunges to choose from. We love this Lunge Challenge by He + She Eat Clean; you start out with just walking lunges and step through lunges. Then add forward lunges with a pulse and finally some kickout lunges. This challenge lasts 31 days and there’s some short little descriptions for each type of lunge to guide you through!
30 Day Squat Challenge
This is one of the older, more famous challenges out there but it's definitely a goody. By the end of this challenge, you should be able to do 250 squats or more if you really push yourself. Coach Mag’s 30 Day Squat Challenge starts off by adding 5 squats daily. After a rest day, this increase jumps up by 10 or 20 depending on how far into the challenge you are. Make sure you have good form and technique when doing your squats though or you won’t see much progress.
30 Day Butt Lift Challenge
Similar to the 30 Day Squat Challenge, this challenge by Blogilates helps you build that booty muscle. It involves several different glute exercises such as squats, pointed butt lifts, fire hydrants, heel kicks and glute bridges. By day 30, you should see a big difference. This challenge stops at 30 days on 22 reps of each exercise but you up the challenge by carrying on for longer.
Fun Fitness Challenges for your Abs & Arms
The Plank Challenge
An absolute classic. The plank challenge is a favourite for many. It’s used by tons of personal trainers to really push their clients because it tests both endurance and perseverance. You could do this challenge as a one-time thing and time yourself to see how long you can hold a plank for. Or, you could do a 30-day plank challenge, like this one by Shape, which has some challenging plank variations.
Crunches are an Ab killer. Consequently, they make a great fitness challenge. How many can you do in one go? Why not try and find out? Need something to motivate you - read this article by Jenn Sinrich who did 50 crunches a day and note down some of her tips.
Bring Sally Up Challenge
Who remembers this one? This challenge was all the rage a while back. Bring Sally Up is a pretty simple push up challenge but boy does it make those muscles burn.
Play the song above (Flower by Moby). Every time you hear the words ‘Bring Sally Up’, do a push up. Then, hold that position until you hear him say ‘Bring Sally Down’. We'll let you in on a little secret though. He’s not actually saying 'Bring Sally Up', he's saying ‘Green Sally Up’ which is an old children’s singing game. Nevertheless, it doesn’t make this challenge any less fun. By the end of the song, you’ll have completed 30 reps. You can even do this challenge with other exercises like squats and shoulder presses. Good luck!
Deadlifts are a powerful exercise that strengthen all the muscles on the back of your body from head to toe. Therefore, this challenge is probably more suitable for those with experience and expertise. In other words, we definitely don’t suggest you jump straight in and try and lift the heaviest weight you can. Our advice would be to take it slow and do this challenge with a partner who knows what they’re doing.
If you think you can handle it, Coach Dustin Myers came up with this Death by Deadlift challenge. To try this challenge, head to the gym with a partner and set a timer for 10 minutes. Start with a few warm up sets and gradually increase until you can lift 80-85% of your body weight. The reason you want your partner there is that you only want to do a single rep at a time; between reps, your partner can lift. Myers recommends doing no more than 3 reps per minute. If you’re a pro and you want to make this harder, alternate between conventional deadlifts and sumo deadlifts.
The Royal Marines Press Up Challenge
When joining the Royal Marines, you have to undergo a full and intense fitness test. One of the activities involved in this test is a press-up challenge. To get maximum points in this part of the test, you must perform 60 press-ups in 2 minutes and each press up must be performed in time with a recorded bleep sound which ensures prime muscle tension. Do you think you have what it takes? Go on. Give it your best shot.
Be sure to check out British soldier and television presenter Ant Middleton’s attempt too!
More Chilled Fitness Challenges
Fundamentals of Practice - Yoga Challenge
Yoga is the perfect way to stay chill while still challenging your mind and body. This 7-day challenge designed by Rachel Scott is ideal for people who are new to yoga and want to learn the Fundamentals of Practice because it breaks each day down into clear and easy steps. We guarantee this challenge will leave you feeling positive and well rewarded.
30 Days of Yoga with Adriene
YouTuber Adriene Mishler posts wonderful, relaxing content on her channel: Yoga with Adriene. Recently, she did a 30 Day Yoga Challenge which she filmed so that you can follow along and join her on her journey. We love this and 100% recommend it to anyone wanting a real balance and flexibility challenge. Plus, her adorable four-legged friend makes the sessions even more enjoyable!
30 Day Exercise-A-Day Challenge
This is a great challenge for anyone looking to try and fit in some exercise around a busy work routine. Each day you simply have to fit in one simple exercise and you can choose how many reps and sets you do. Bonus: you don’t need any equipment! Remember though more reps and sets means faster improvement.
30 Day Gym Free Fitness Challenge
Can’t afford a Gym membership or worried about heading back to the Gym after lockdown? Instead, try this 30 Day Gym Free Fitness Challenge. This fun fitness challenge is broken down week by week with colourful drawings to help you understand each exercise. It involves a mixture of different floor and standing exercises to really engage your muscles and improve your balance.
Want to track and share your Challenge progress? Download Challenge Social!
Challenge Social is the exciting new social media app that lets you create and discover challenges. You can compete against and engage with your friends, family and even the pros! Try one of the fun fitness challenges above and record your results in the app to share with all your friends and family. Challenge your best friend to a Plank challenge with a 1v1 or create an Open Challenge for the whole community. Challenges can be absolutely anything though, like timing how long you can hula hoop for or do a handstand! They don’t even have to be fitness related if you don’t want. For example, you could have your own ‘Bake Off’ or singing competition! The great thing about Challenge Social is you can take any challenge and create it privately just for your group of friends or family. Or, if you feel like it, open it up to the whole community.
Whatever challenge you choose and whichever way you decide to do it, whether that’s a 1v1, Team, Free For All or Open, you can add media to capture memories to look back on for years to come. After you’ve finished a challenge, you can also replay it! Then, your results will be updated on the leaderboard where you can look to see who did the best.
We’d love to see you trying out these fun fitness challenges with your friends and family on Challenge Social, so download the app and get started!
Visit our home page to learn more about Challenge Social and read our recent blog to find out to go ahead and create your first challenge.