30-Day At-Home "Jump-Start Your Exercise" Challenge

Need to get started with some kind of exercise routine?

Been wanting to exercise but don't know where to begin?

This 30-Day At-Home Exercise Challenge is for YOU!

All you need is 15-20 minutes per day and a desire to get up and move. This is a beginner level challenge, with workouts that include a mix of cardio and strength training. If you want more of a challenge, add some weights or do more sets. At the end of 30 days, you'll feel better and look better. More importantly, you'll want to do more to continue your journey to better health. What are you waiting for? Let's get started!

Click on the link to see how to do the exercise. You can modify as needed, and many of the links suggest modifications. I have Day 4 as the one day off for the week, but you can choose whatever day you want to be your day off. Feel free to mix up the exercises or the days, but don't cheat! Challenge yourself - you'll be glad you did. Have fun!

WEEK ONE - Let's Get Started

Day 1: 25 jumping jacks, 5 push-ups, 10 crunches, 10 standing static lunges (each leg; with or without hand weights), 10 squats (4 rounds)

Day 2: 5 frog jumps, 15-30-second plank, 15-30-second side plank (both sides), 10 walking lunges  (4 rounds)

Day 3: 20-30 seconds mountain climbers, 5 push-ups, 8 sit-ups, 20 bridge lifts (4 rounds)

Day 4: Rest Day!

Day 5: 25 jumping jacks, 8 push-ups, 12 crunches, 10 rear lunges each leg, 10 squats (4 rounds)

Day 6: 5 burpees, 15-30-second plank, 30-second side plank (both sides), 10 side lunges each leg (4 rounds)

Day 7 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups  (How many rounds can you do in 10 minutes?)

WEEK TWO - Upping the Ante (a little)

Day 8: 35 jumping jacks, 10 push-ups, 15 crunches, 15 standing static lunges (each leg; with or without hand weights), 15 squats (4 rounds)

Day 9: 8 frog jumps, 30-second plank, 30-second side plank (both sides), 20 walking lunges  (4 rounds)

Day 10: 30 seconds mountain climbers, 10 push-ups, 10 sit-ups, 20 bridge lifts (4 rounds)

Day 11: Rest Day!

Day 12: 35 jumping jacks, 10 push-ups, 15 crunches, 15 rear lunges each leg, 15 squats (4 rounds)

Day 13: 8 burpees, 30-second plank, 30-second side plank (both sides), 15 side lunges each leg (4 rounds)

Day 14 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups  (How many rounds can you do in 10 minutes? Compare with last week's results.)

WEEK THREE - Keeping It Going

Day 15: 50 jumping jacks, 10 push-ups, 15 crunches, 15 standing static lunges (each leg; with or without hand weights), 15 squats (5 rounds)

Day 16: 10 frog jumps, 30-second plank, 30-second side plank (both sides), 20 walking lunges  (5 rounds)

Day 17: 30 seconds mountain climbers, 10 push-ups, 10 sit-ups, 20 bridge lifts (5 rounds)

Day 18: Rest Day!

Day 19: 50 jumping jacks, 10 push-ups, 15 crunches, 15 rear lunges each leg, 15 squats (5 rounds)

Day 20: 10 burpees, 45-second plank, 45-second side plank (both sides), 15 side lunges each leg (5 rounds)

Day 21 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups  (How many rounds can you do in 10 minutes? Compare with last week's results.)

WEEK FOUR - Home Stretch

Day 22: 50 jumping jacks, 10 push-ups, 15 crunches, 20 standing static lunges (each leg; with or without hand weights), 20 squats (5 rounds)

Day 23: 10 frog jumps, 45-second plank, 45-second side plank (both sides), 20 walking lunges  (5 rounds)

Day 24: 45 seconds mountain climbers, 10 push-ups, 15 sit-ups, 25 bridge lifts (5 rounds)

Day 25: Rest Day!

Day 26: 50 jumping jacks, 10 push-ups, 15 crunches, 20 rear lunges each leg, 20 squats (5 rounds)

Day 27: 10 burpees, 60-second plank, 60-second side plank (both sides), 20 side lunges each leg (5 rounds)

Day 28 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups  (How many rounds can you do in 10 minutes? Compare with last week's results.)

LAST TWO DAYS - You can do it!

Day 29: 50 jumping jacks, 10 push-ups, 20 crunches, 20 lunges of your choice (each leg; with or without hand weights) (5 rounds)

Day 30: 10 burpees, 60-second plank, 60-second side plank (both sides), 25 squats (5 rounds)

CONGRATULATIONS - YOU DID IT!

So, what's next? 

If you are up for a bigger challenge, check out my 30-Day At-Home Cardio & CrossFit Challenge.

Disclaimer: I am not a physical fitness expert; just a woman who is trying to stay in shape and encourage others to do the same. Know yourself and your limits and don't do something if it doesn't feel right.

30-Day At-Home Cardio & CrossFit Challenge

• Are you ready to get back into a habit of exercise? 
• Do you just need to mix up your same old workout routine? 
• Are you looking for a way to get into shape at home?

This 30-Day At-Home Cardio and CrossFit Challenge is for YOU!

With a little one at home, I have found lots of excuses for not exercising on a regular basis. When a friend shared a link to a 30 Day At-Home CrossFit Challenge (http://cleaneatsinthezoo.com). I found that the exercises were challenging, but relatively easy to accomplish. The daily workouts only took 5-10 minutes and could be done with a preschooler jumping all around - now that's my kind of exercise!  However, after completing the 30 days, I realized that I hadn't really done much in the way of sustained aerobic exercise for a month. So I decided to add a daily cardio challenge. The resulting 30 days of workouts are posted here.

Click on the highlighted exercises to see how to do them. Feel free to modify, add, delete, or change the order of exercises or days to suit your needs.

Remember, it doesn't matter how fast you go, just as long as you do it! As a friend once said, "Only exercise on the days you want to be happy." And in just 30 days, you'll be stronger and faster than you are today. Have fun!

WEEK ONE

Day 1 Cardio: Run 2 miles (jog or speed walk depending on your current fitness level)
Day 1 CrossFit: 20 walking lunges, 10 push-ups, 25 jumping jacks (4 rounds)

Day 2 Cardio: Bike 5 miles
Day 2 CrossFit: 10 burpees, 1 minute  plank, 1 minute side plank (both sides) (3 rounds)

Day 3 Cardio: Run 2 miles
Day 3 CrossFit: 25 air squats, 10 sit-ups (4 rounds)

Day 4: Rest Day!

Day 5 Cardio: Run 3 miles
Day 5 CrossFit: 10 walking lunges, 5 push-ups, 10 sit-ups (5 rounds)

Day 6 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 6 CrossFit: 10 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (4 rounds)

Day 7 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 7 CrossFit: 25 air squats, 10 push-ups (4 rounds)

WEEK TWO

Day 8 Cardio: Run 3 miles
Day 8 CrossFit:10 burpees, 1 minute  plank, 1 minute side plank (both sides) (3 rounds)

Day 9 Cardio: Bike 5 miles
Day 9 CrossFit: 5 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 10 Cardio: Run 3 miles
Day 10 CrossFit: 20 walking lunges, 50 jumping jacks (4 rounds)

Day 11: Rest Day!

Day 12 Cardio: Run 4 miles
Day 12 CrossFit: 10 push-ups, 10 sit-ups (4 rounds)


Day 13 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 13 CrossFit: 10 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (5 rounds)

Day 14 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 14 CrossFit: 25 air squats, 10 push-ups (5 rounds)

WEEK THREE

Day 15 Cardio: Run 4 miles
Day 15 CrossFit: 15 burpees, 1 minute  plank, 1 minute side plank (both sides) (3 rounds)

Day 16 Cardio: Bike 5 miles
Day 16 CrossFit: 5 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 17 Cardio: Run 3 miles
Day 17 CrossFit: 30 walking lunges, 50 jumping jacks (4 rounds)

Day 18: Rest Day!

Day 19 Cardio: Run 4 miles
Day 19 CrossFit: 10 push-ups, 10 sit-ups (5 rounds)

Day 20 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 20 CrossFit: 15 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (5 rounds)

Day 21 Cardio: Run 1 mile, for time, followed by 100 jumping jacks
Day 21 CrossFit: 30 air squats, 10 push-ups (5 rounds)

WEEK FOUR

Day 22 Cardio: Run 3 miles
Day 22 CrossFit: 15-20 burpees, 60-90 second  plank,  60-90 second side plank (both sides) (3 rounds)

Day 23 Cardio: Bike or Hike for 45-60 minutes
Day 23 CrossFit: 10 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 24 Cardio: Run 4 miles
Day 24 CrossFit: 20 Forward Leaps (jump as far as you can with both feet) (4 rounds)

Day 25: Rest Day!

Day 26 Cardio: Run (or speed walk) 5 miles
Day 26 CrossFit: 10 push-ups, 10 sit-ups (5 rounds)

Day 27 Cardio: Your pick - easy run, bike, hike, swim, or paddle for at least 30 minutes
Day 27 CrossFit: 15 vertical jumps (crouch down, then jump up as high as you can with arms to the sky), 1 minute  plank, 1 minute side plank (both sides) (5 rounds)

Day 28 Cardio: Run 1 mile, for time, followed by 100 jumping jacks
Day 28 CrossFit: 30 walking lunges, 10 push-ups (5 rounds)

FINAL 2 DAYS

Day 29 Cardio: Run 4 miles
Day 29 CrossFit:10 push-ups, 10 sit-ups, 15 air squats (Do as many rounds as you can in 10 minutes, taking breaks between sets if needed)

Day 30 Cardio: The final CrossFit workout is also a great cardio workout!

Day 30 CrossFit: The final workout will be a combination of the various CrossFit exercises. 20 walking lunges, 10 push-ups, 25 jumping jacks, 20 air squats, 15 sit-ups, 10 vertical jumps, 1 minute plank, 10 burpees (5 rounds)

Congratulations!

(What's next?)

Disclaimer: I am not a physical fitness expert; just a woman who is trying to stay in shape and encourage others to do the same. Know yourself and your limits and don't do something if it doesn't feel right.