30 Day At-Home Workout Challenge

Level 1

Here are my Level 1 30 Day At-Home Workout Challenge workouts! You can change the order of the days to suit your schedule. Good luck! Note: 1 mile of running you can replace with 15-20 minutes of cardio.

Week 1

110 push-ups, 10 sit-ups, 10 air squats (5 rounds)
2Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
320 lunges, 10 push-ups (5 rounds)
4Longer run (or whatever it is that you like to do–biking, swimming, etc), Add-on: 1 minute front plank, and 1 minute plank on each side
5Rest day!
650-100 jumping jacks, 25 air squats, 20 push-ups
7Run 1 mile for time

Week 2

8Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
9Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
1020 jumping jacks, 10 sit-ups (5 rounds)
11Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
12Rest day!
1310 push-ups, 10 sit-ups, 10 air squats (5 rounds)
1450-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Week 3

1520 lunges, 10 push-ups (5 rounds)
16Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
1710 push-ups, 10 sit-ups, 10 air squats (5 rounds)
18Longer run (or whatever it is that you like to do–biking, swimming, etc) Add-on: 1 minute front plank, and 1 minute plank on each side
19Rest day!
2050-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
21Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Week 4

2220 jumping jacks, 10 sit-ups (5 rounds)
23100 air squats, for time
2420 lunges, 15 push-ups (5 rounds) Scale down reps if needed
25Longer run (or whatever it is that you like to do–biking, swimming, etc.)

Add-on: 1 minute front plank, and 1 minute plank on each side

26Rest day!
2715 push-ups, 15 sit-ups, 15 air squats (5 rounds)

Note: If you’re still struggling with this, you can do the 10/10/10 reps)

28Run 1 mile, for time (compare with your other results–have you improved??) and

do 100 jumping jacks

29Leap forward (jump as far as you can with both feet)

20 times followed by 50 jumping jacks (3 rounds)

30Today’s workout will sum up what we’ve done

and will take a bit longer than other days,

so set aside a little bit more time than normal!

For today: 20 lunges, 15 push-ups (5 rounds)–

decrease push-up reps if needed 10 sit-ups,

10 air squats (5 rounds) — or up the reps to 15 each

100 jumping jacks

jump rope for 1 minute

25 sit-ups

Great job!!! You’ve done it!

Level 2

Here’s my Level 2 At Home Workout Challenge! Remember, you can modify workouts when needed.

Week 1

120 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)
2

10 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)

325 air squats, 10 sit-ups, (4 rounds)
4Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes)
5Rest Day
6Ten vertical jumps ( crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
7Run 1 mile, for time, followed by 100 jumping jacks

Week 2

810 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)
9How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats
1020 walking lunges, 50 jumping jacks (4 rounds)
11Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
12Rest day
1315 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
14Run 1 mile, for time, followed by 100 jumping jacks

Week 3

1515 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 1 minute plank, 1 minute side plank (both sides) (3 rounds)
16How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 5 push-ups, 10 sit-ups, 15 air squats
1730 walking lunges, 50 jumping jacks (4 rounds)
18Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
19Rest day
2015 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
21Run 1 mile, for time, followed by 100 jumping jacks and 20 sit-ups

Week 4

Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!

2215-20 burpees (you can modify these by going down onto your knees and putting your legs out slower if needed), 90 second plank, 90 second side plank (both sides) (3 rounds)
2320 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
24100 air squats, 100 jumping jacks for time
25Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
26Rest Day
27Run 1 mile, for time, followed by 30 sit-ups
28Leap forward (jump as far as you can with both feet) 20 times (3 rounds)
29How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats
30Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
jump rope for 1 minute
*20 vertical jumps
*10 burpees

Great job!!! You’ve done it! I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program.

1 thought on “30 Day At-Home Workout Challenge”

  1. High intensity interval training is a great way to create Peripheral Heart Action, which shunts blood from the lower and upper parts of the body creating a longer calorie burn of up to 48 hours after your workout!

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