Best 30-Day Fitness Challenge Ideas for Busy Moms

When you want to “shock” your body to help push yourself to grow, a fitness challenge is a great way to do it. Busy moms have precious little time, but the great thing about these 30-day fitness challenge ideas is that they will push you, help you build healthy habits, and make you stronger without eating up too much time!

young woman doing a plank in her living room

One common thing that busy moms bemoan is not having enough time available to attain fitness goals. 

And it can be very easy to feel that way.

I get it! I’m a very busy mom of 3 boys.

But, as a busy mom who worked to become a group fitness instructor, I also know the benefits of working out – physically as well as mentally and emotionally!

Whether you have personal goals of weight loss, building muscle strength, or simply developing overall healthy habits, a simple challenge can help you meet them!

I’m such a HUGE fan of fitness challenges. You can do anything for 30 days, right? Yep, it’s tough, but it’s also one of the best ways to do the hard work without being overwhelming.

Maybe it’s the start of a new year, or maybe you just want to kickstart your fitness journey. No matter when you decide to pursue the health benefits of exercise, try doing a 30-day exercise challenge to help you get over the hump and get started!

Benefits of Fitness Challenges and Making Goals

Depending on who you listen to, it takes 21-28 days to form a new habit (I personally think it’s closer to 28 days), so that’s another reason why I like these 30 day fitness challenge ideas. None of them alone will make you beach bod ready, however, they will each: 

  • stretch you a little
  • help build muscle
  • encourage you to move with daily exercise
  • get you in the habit of scheduling your workouts into your day
  • have a time limit so you can keep changing things up so it never gets boring

Plus, they don’t take much time out of your day, so they are VERY doable, no matter what your daily schedule looks like.

And they’re fun – especially when you do them with a friend or a group of people!

AND if all that wasn’t enough – they have built-in rest days!

Keeping it fun and interesting is the key to staying committed to your fitness goals.

You might find using a fitness tracker or a fitness planner helpful as another tool to help you stay committed. I know that I take the data I receive and use it to push myself to do more over time. 

Safety Note: Before starting any fitness program (including basic 30-day fitness challenge ideas), please consult with your doctor.

woman stretching while following one of many online fitness challenge ideas

30-Day Fitness Challenges – How To Stick With It?

If you are new to fitness challenges, you may be reading “30 days” and thinking “how can I possibly commit to something so long?”

Here are a few helpful ideas:

  • Do it With a Buddy – (or better yet, a group!) knowing that your accountability partner is waiting to hear that you’ve completed your daily workout (or join you at the gym to get it done) can be SO helpful for keeping you accountable. Plus, this keeps it FUN which keeps you coming back for more!
  • Schedule Your Workout Time – I used to be very opposed to this. However, as my days have gotten busier, I know that I need to schedule my workout time or it WON’T happen.
  • Track Your Progress – Record how long you worked out, what exercises you did, how it felt before, during, and after, etc. in a fitness planner or a calendar so you can track your progress over time. Set goals and work toward them – looking back at your progress can be SO motivating! Tracking your macros is another important aspect of maximizing results. It helps you understand where those calories are coming from and how they affect your body.

Big List Of Fitness Challenge Ideas

I’ve rounded up a comprehensive 30-day workout challenge program list to give you a strong foundation of options and help you find what you need to meet your specific goals! I divided these monthly challenges by muscle groups and activity type to help you start the cycle of positive changes. 

NOTE: One of the BEST things about any 30-day fitness challenge is that it works for different difficulty levels! Simply modify the suggested moves to make your challenge easier or harder based on your own physical limitations and fitness goals.

30-Day Yoga Challenge Ideas

While yoga isn’t the “easy workout” that many people believe, it is incredibly relaxing and empowering. Plus, you will stretch, strengthen, and tone along the way!

Warning: As you go through these workout challenges, you may experience feelings of pride and excitement over your accomplishment – and you should! Keep pushing yourself to achieve those goals! 

Ab & Core Fitness Challenge Ideas

A strong core is KEY to reducing your risk of injury in life. Ready to get your core nice and strong? Embrace the plank position and get started strengthening and toning your whole body!

woman doing bicycles following an online fitness challenge idea

Arm and Upper Body 30-Day Challenge Ideas

If you’re looking for fun ways to push yourself, give these workout challenge ideas a try. They’ll help you get moving and keep it enjoyable. And the best part is that you don’t need a gym membership to do them!

Who doesn’t want sculpted arms? Arms are a good location where you can tone and build muscle quickly.

Leg Fitness Challenges

If you want to get those legs toned and strong, you have got to check out this list of fitness challenge ideas. There’s something for everyone! 

Full-Body Training Fitness Challenge Ideas

From beginners to intermediates and everywhere in between, this list is a great place to start for adding full-body workouts to your workout routine. Get moving and get stronger with: 

woman doing superman exercises with weights in her living room

Family Workout Challenges

Want to move as a family? If you want some family fitness challenge ideas that work for all fitness levels, check out this list and try doing them together!

Best Gym Challenge Ideas

I love body weight-based strength training, but if you find going to the gym motivating or want to add in weight training, here are some 30-day fitness challenge ideas for you.

Whether you’re just starting out―or starting again―this type of challenge is for gym members who want to dramatically improve their physique and fitness levels.

Favorite Workout Resources

If you want to find even more resources beyond 30-day fitness challenge ideas, check these out! They’re terrific!

  • Svelte Workouts – YouTube videos you can follow
  • Blogilates – You can find some amazing toning workouts on her YouTube channel – and her fitness app too!
  • Betty Rocker – She’s great for home workouts and gives great ideas for modifications
  • Growingannanas – She has some great YouTube videos if you like following those
woman and her daughter stretching together

Favorite Workout Tools

These workout challenges are mostly bodyweight resistance, however, there are a few simple supplies that will make your workouts more effective.

When it comes to fitness and feeling your best, what matters the most is that you GET MOVING. Make it fun by doing one of these fitness challenge ideas with a group of people or together as a family.

But no matter how busy you are, you absolutely CAN squeeze some time into your day for fitness! (and you’ll feel amazing! 💪 )

Don’t forget to join us in the Facebook group and get moving with us – we’re a friendly bunch!

More New Year’s Inspiration

If you love these 30-day fitness challenge ideas and want even more inspiration for creating healthy habits (or making healthy changes in your life), check out:

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23 Comments

  1. Love this post! As a busy mom myself, I know how hard it can be to find time for fitness. These challenge ideas are perfect for getting started and staying motivated, even with a tight schedule. Can’t wait to try out some of these and feel the burn ๐Ÿ’ช๐Ÿผ๐Ÿ’ฆ #fitnesschallenge #busymoms

  2. Accountability is a huge for me. That and having a fitness buddy helps so much. This is a fantastic list of resources. Thanks so much for sharing!

  3. I love the idea of a 30 day work out. Putting a set number of days to the goal makes it more achievable. And I’m sure at the end of the 30 days a new habit has been formed!

  4. I am such a flip-flopper when it comes to exercise. This year my goal is to make exercise a habit. I work out 30 minutes 5-6 days a week. I am so proud of myself. I donโ€™t want to keep staring over. Thank you for sharing.

    1. Hey Mabelle! That’s GREAT! Everyone has to start somewhere and 30 minutes a day 5-6 days a week is terrific – and maintainable. I hear ya on not wanting to start over – it’s miserable.

      When I was teaching classes 5-6 days a week (haven’t been because of COVID), I would joke with my classes that I never took vacations because I would lose my momentum and have to start over!

  5. One of my new year resolutions for 2021 is to stay fit and healthy and I think this 30-day challenge will help me a lot.

    1. Hey there! I hope it helps! Feel free to come join the Facebook group and get accountability by having everyone do it together! If you know people are waiting on you to say you did your workout, then you’re more likely to do it!

    1. That’s great! I’ve never been a runner, so I have to find other ways to do cardio. But building muscle is important to for long term health ๐Ÿ™‚

    1. Hey Anasha! Yeah, I know that I WON’T do a workout if it isn’t fun. Fun can certainly vary for different people, but if you aren’t getting at least a little enjoyment out of it, what’s the point?

    1. I don’t think “moms NOT on the go” exists, right?! By the very nature of the “job”, moms are busy busy and need a way to take care of themselves that fits that busy busy lifestyle ๐Ÿ™‚

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