What can you do in 30 minutes or less? A lot! This is good news for many of us who are time-crunched but still want to get in effective, efficient workouts. This 30-day challenge combines strength, cardio/HIIT, and mobility training for a well-rounded approach to improving your physical and mental state over the course of a month.
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Who is this challenge for?
Perhaps you’re in a busier season of life, returning to movement after a break, or just prefer a hard stop at 30 minutes for your workout sessions. Whatever the reason, this challenge is a great option for anyone needing a predictable, consistent time commitment to movement during each training session.
Some experience with strength training and cardio-focused workouts will be helpful to making this challenge an enjoyable experience; however, the mix of training modalities, modifications/exercise alternatives, and the 30-minute workout time cap make this challenge accessible to the more beginner exerciser as well.
What to expect?
The challenge contains 5 scheduled workouts per week, each 30 minutes or less and progressing in intensity over the course of 4 weeks. The other 2 days of each week are intended as rest/active recovery days. As always, listen to your body/mind and customize the weekly schedule to fit your personal training needs, preferences, and current fitness level. This could mean completing all 5 workouts sequentially (one day after the next) and leaving your recovery sessions for the last 2 days of each week (completing the challenge as written) or sprinkling the 2 recovery days throughout the week among the 5 workouts.
You’ll notice that we alternate between strength- and cardio-forward focuses each week, overall spending an equal amount of time committed to each training modality. Although training intensity progresses each week, there are lesser intensity workouts built into each week to help prevent burnout. These mobility, core, and balance workouts are integrated into each week to promote joint and core stabilization, improve range of motion, and offer you those “feedback not judgment” moments to identify areas of growth in your movement patterns.
Challenge Roadmap:
Week #1:
-Day 1: Lower Body Strength (Level 3)
-Day 2: Upper Body Strength (Level 3)
-Day 3: Total Body HIIT (Level 3)
-Day 4: Low Impact Cardio + Mobility (Level 2)
-Day 5: Total Body Strength (Level 3)
Week #2:
-Day 8: Total Body Cardio (Level 3)
-Day 9: Lower Body Strength (Level 4)
-Day 10: Low Impact Cardio + Core/Balance Work (Level 3)
-Day 11: Upper Body Strength (Level 4)
-Day 12: Active Recovery Cardio + Core (Level 3)
Week #3:
-Day 15: Lower Body Strength (Level 4)
-Day 16: Upper Body Strength (Level 4)
-Day 17: Total Body HIIT (Level 4)
-Day 18: Low/Moderate Impact Cardio + Mobility (Level 3)
-Day 19: Total Body Strength (Level 3)
Week #4:
-Day 22: Total Body Cardio (Level 4)
-Day 23: Lower Body Strength (Level 5)
-Day 24: Low Impact Cardio + Core/Balance Work (Level 3)
-Day 25: Upper Body Strength (Level 5)
-Day 26: Total Body Cardio + HIIT (Level 4)
Equipment:
A range of “light” to “moderately heavy” weights will be helpful to having a positive, effective experience with this challenge. Remember that these designations for weight selections are relative to the individual, workout format, and target muscles of a training session. Generally speaking, having at least three pairs of weights will help you challenge your weight loads (if wanted!) while having an option for modifications/regressions (think “light, medium, heavy”).
A mat will also be helpful for prone/plank position exercises, core work, and some cool-down stretches.
Closing Notes:
30 minutes or less tends to be a popular, manageable time commitment for busy schedules and minds! Hopefully this challenge offers you an opportunity to build consistency with your fitness routine and creates an enjoyable, sustainable habit for continuing your wellness journey.