Is your excitement for your ambitious New Year’s health and fitness resolutions starting to wane? By the end of January, many people have fallen back into old routines and lost the motivation they need to keep their fitness goals going strong.
If you’re in this position a fun—and very short—fitness challenge might be the perfect way to renew your focus and refresh your motivation. These seven-day fitness challenges are excellent to keep you moving whenever you start to feel like your goals to stay fit and healthy are nosediving.
1. Mady Morrison’s 7-Day Fitness Challenge
Mady Morrison is a certified yoga teacher, but her YouTube channel also focuses on fitness and lifestyle content. Mady’s seven-day fitness challenge is perfect if you’re looking to work out your entire body but don’t have more than 30 minutes to spare.
The challenge begins with a half-hour full-body workout, while the following sessions target different parts of your body, including your legs, abs, arms, and back. On the last day is a 15-minute full body stretch, which acts as a fun active recovery option. Additionally, the classes are ideal if you prefer silent workout sessions instead of constant talking.
2. Heather Robertson’s 7-Day Glow Up Challenge
A glow-up is a positive mental, physical, or emotional transformation. Heather Robertson’s 7-Day Glow Up Challenge is a great start if you want to positively transform yourself. Like Mady’s challenge, most of Heather’s classes include no talking, but hers target people who are at a more advanced fitness level.
Of course, anyone can give this seven-day challenge a try, but prepare to get super sweaty. All the workouts included are more on the longer side, with the shortest one being 38 minutes long. Therefore, this challenge is better suited for those who enjoy working out for longer periods.
3. 7-Day Pregnancy Workout Challenge
Just because you’re an expecting mom doesn’t mean you can’t try a workout challenge and stay active during pregnancy. In fact, a pregnancy workout challenge is something you can do for your health and your baby’s health. This challenge from Pregnancy and Postpartum TV can help you feel stronger and more energetic and get rid of those annoying aches and pains.
The nice thing about this challenge is the variety. There is no way you’ll ever feel bored with all the different types of workouts included. For instance, on day three you’ll be doing a sweaty cardio session while on day six you’ll be doing prenatal Pilates.
4. 7-Day Killer HIIT Challenge
Growingannanas workout classes are well known for being pretty intense and leaving you drenched in sweat. So if you’re looking to jump head-first back into a workout routine, you can try her 7-Day Killer HIIT Challenge. The challenge consists of three days of cardio HIIT and four days of strength workouts that target your abs, legs, upper body, and booty.
The duration of each workout ranges from 20 minutes to a lengthy 45-minute session on the last day. Two of the advantages of these workout classes are the always included warm-up and cool-down segments. Moreover, the lively music is awesome at keeping you motivated.
5. 7-Day Yoga Challenge
Yoga is well known for having some amazing benefits, like stress relief, improved flexibility, and enhanced mind-body awareness. To take full advantage of the benefits of yoga, a week-long yoga challenge is a must. Particularly if you prefer a yoga session instead of a sweaty cardio-focused class like in the previously mentioned challenges.
Tim is a seasoned Vinyasa yoga teacher and his total body yoga challenge aims to strengthen and stretch your body. Don’t worry if you’re new to yoga—the classes are perfectly paced with gentle guidance from this video. Plus, the sessions are perfect if you want to learn the basics of yoga.
6. 7 Day Upper Body and Arm Fat Challenge
Many people—women, in particular—have a common issue with extra arm fat. So if you want to target a specific area of your body, like your arms, then try MrLondon’s 7-day challenge. This challenge centers on your upper body and arms, with the first day’s 20-minute class aimed at getting rid of back fat and bra bulge.
While most of the sessions use just your body weight, some do require basic exercise equipment like dumbbells and resistance bands. For more lively, energetic workout sessions, be sure to take a look at MrLondon’s YouTube channel. His channel features a lot of other challenges, including month-long fitness challenges.
7. 7-Day Fat Burn Challenge
CultfitOfficial is a fitness movement with a massive range of classes ranging from Hatha and Vinyasa yoga to total body at-home sessions and cardio HIIT workouts. Their channel features plenty of challenges, including a 7-Day Fat Burn Challenge that aims to help you shed those extra holiday pounds.
The challenge is led by trainer Rahul, who guides you through each workout class, ensuring you perform each movement correctly. The best bit is that none of the daily workouts are longer than 30 minutes, which makes them suitable to do in your living room on a busy day.
8. 7-Day Bodyweight Challenge
Try this seven-day challenge to work out alongside fitness celebrity and certified personal trainer Jordan Yeoh. The challenge starts short and sweet on day one with a quick seven-minute workout. Day two advances to a 14-minute workout. As the days progress, so do the seven-minute rounds.
Each day the sessions get longer and more intense, ending with a vigorous 49-minute long workout on day seven. Fortunately, during most of the class, there is upbeat music to keep you going. Plus, these workouts are body-weight only, so there is no fancy exercise equipment required. Additionally, if you find some of the movements difficult, Jordan does provide modifications.
Week-Long Challenges to Restart Your Fitness Goals in High Gear
A seven-day fitness challenge can make a huge difference when you’re starting to feel lazy or lose the motivation you had when you first set your New Year’s resolutions. A week-long challenge is short enough to be completely attainable but not too long to make you feel overwhelmed.
In fact, all of these seven-day fitness challenges are doable, whether you work out regularly or rarely at all. So don’t abandon your goals—grab your exercise mat and get moving!
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