30 Days Workout Challenge For Beginners To Lose Weight And Gain Muscles

30 Days Workout Challenge For Beginners To Lose Weight And Gain Muscles

30 days workout challenge for beginners is designed for those who have gone to the gym on a daily basis to lose weight but they are not getting any benefits. The exercises we will discuss will benefit you greatly to lose weight.

Benefits of 30 Days Workout Challenge For Beginners:

Benefits of 30 Days Workout Challenge For Beginners
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With this 30 days workout challenge for beginners you can increase your energy level, improve your mood and get better sleep. You will notice some positive changes in your body because you will reduce body fat and increase muscle fullness due to muscle glycogen. These short-term- benefits can be a great motivator to continue your fitness journey.

This 30 days workout challenge for beginners is meant to be so you will be working all your major muscle groups: your glutes, quads, and core.

Week 1:

Here are some exercises for week 1 for a 30-day workout challenge for beginners.


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Start in a standing position with feet shoulder length apart. Keep your back straight and core braced. Slowly push your hips back and lower your knees until your thighs are parallel. But be sure to keep your knees over your ankles the entire time. Rise back up to the starting position and repeat.


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You start on the floor with hands slightly wider than shoulder length and feet lightly behind you. Lower your chest to the ground, behind your elbows, while keeping your legs extended behind you. Hold for two seconds, then press but up. Repeat. For beginners, the level starts on the knees instead of in the plank position.


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You are lying flat on your back with bent knees and feet planted firmly on the ground. Tighten your core without pulling on your neck and curl your body towards your knees. Hold for two seconds and release back to the starting position. Repeat. While performing this exercise, you can place your hands behind your hand and cross them in an X on your chest.

Jumping Squats:

Strat is in a standing position with feet shoulder-length apart. Keep your back straight and core braced. Slowly push your hips back, bend your knees, and lower until your thighs parallel the ground. Then press your feet into the bottom and explode off the ground, jumping as high as possible, allowing your knees to bend when you land. Repeat.

Tricep Dips:

Tricep dips
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Position your hands behind you, shoulder width apart, on a secure table, bench, or chair. Extend your legs out in front of you, with your butt hanging off the edge of a bar, chair, or table. With your arms straightened behind you, slowly start to bend your elbow and lower your butt to the ground until your elbows are at 90 angles or your triceps are parallel with the floor. Then, push yourself back up to the starting position. Repeat.


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For this plank, we will be doing low planks on your forearms, not your hands. Place elbows directly beneath your shoulders and extend your legs. Press through your heels so claves are lengthened. Draw your navel towards the spine and engage your glutes. Hold.

Mountain Climbers:

Star in plank position, arms straightened out with hands on the ground and extended behind you. While keeping your back flat, core engaged, and butt down, lift your right knee to your right elbow and return to starting position while lifting your left knee to your left elbow. Repeat the process and continue switching legs, increasing the pace.

Week 2:

When the first week is completely performed then you are in status to stretch it more. As the first week will make you mentally and physically prepared for the next week challenges That’s are;

Russian Twists:

Sit on the floor with your legs straight out in front of you. Slowly lean your back to a 45-degree angle, and your body will look like a V-shape. Engage your core while your legs are extended in front of you, balance on your tailbone, and twist your torso to either side without moving your legs.

Curtsy Lunges:

Curtsy lunges
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Stand with your feet shoulder apart, knees slightly bent. Keep your back straight and core engaged backward, moving your right foot behind your leg foot and your knee until your left thigh is parallel to the ground or your right knee is touching the ground. Return to the starting position, then repeat with the other side.

Hip Bridges:

Hip Bridges
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This exercise targets your lower abdomen and gluten. To start, lie flat on your back, your knees bent, and your arms flat on the ground. Your feet should be hip-distance apart, your heels as close to your butt as possible. In one fluid motion, push up through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold three to five seconds, then lower back down. Repeat

Reverse Sit-Ups:

Reverse Sit-Ups
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Start it with the position, laying on your back with the help of your hands. Further the legs will straight in front of you. Slowly lower your legs towards the floor and raise to the ceiling. Your hips will slightly lift off the floor as your toes get closer to the top. Extend your legs back down to the starting position. Also, keep your legs straight and hovering above the floor. Avoid touching the floor. Repeat.

30-Day Arm Challenge:

30-Day Arm challenge
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The 30-day arm challenge is designed for motivated, approachable, and effective arm-strengthening daily workout programs. Exercise should take only 5 minutes or less per day and will target your shoulder, biceps, triceps, chest, and upper back. Also, it would help to have a few dumbbells or weighted objects like water bottles.

Ab Challenge:

Ab challenge
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The 30-day ab challenge has core-focused bodyweight exercises. It would help if you had any equipment, and daily workouts take no more than five minutes, making this a tremendous 30-day Arm challenge for anyone without time to be a significant hurdle to getting into your core-strengthening workouts.

Butt Challenge:

Butt Challenge
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Butt challenge encourages runners, other athletes, and currently inactive people to spend just a few minutes every day on strengthening the lower body with specific emphasis on the glutes. Also, you can use dumbbells or weights to increase the difficulty of the exercise; the entire butt challenge can be done without any equipment. Daily workouts take 5 minutes or less.

Week 3:

In week three, you will be involved in daily routine exercises. Being healthy and fit increases your energy level for this workout challenge


Burpee is one of the most challenging exercises with an aggressive progression that will get you in shape and ready to complete 100 burpees in 30 days workout challenge for beginners.

Sit Up:

It focuses on the sit-ups and the other bodyweight ab exercises to get you able to complete 100 sit-ups in a row by the end of 30 days.

Jump Rope:

Jump Rope
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The jump rope challenge is a 30-day workout challenge for beginners to get to a place where you can complete 1000 jumps nonstop by day 30. Also, you will build strength and speed as you get fit.


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Running is designed to help sedentary or minimally active people get into running and start incorporating exercise into their daily routine in an approachable and sensible way. The daily workout takes no more than 30 minutes and progresses in a safe and approachable manner.

Mile A Day:

Mile a day
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Mile a day is a 30-day workout program with daily workouts progressing you from walking one mile on day one to running one nonstop on day 30.

Sumo Squats:

Sumo Squats
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Stand with feet slightly wider than shoulder-width apart, toes pointing forward or slightly turned out. As you lower into a squat position, keep your feet planted and bed your knees out and away from the midline. Also, keep the weight in your heels and keep your spine tall and long.

Week 4:

You feel good changes in your body in week 4, which motivates you to stick with this 30 days workout challenge for beginners.

Reverse Sit Ups:

Reverse Sit Ups
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Tuck your knees toward your face as far as you can comfortably go without lifting your mid back from the mat. Your hips and lower back should lift off the ground. Hold the position for a moment and then slowly lower your feet back towards the floor until they reach the bottom. Repeat for at least ten repetitions.

T- Minus 30:

The primary workout in Tough Mudder T-Minus 30 focuses on building total body strength, cardio endurance, and functional mobility, pushing you a little further each week to help make sure you are in peak condition after 30 days.

Wide Squats:

Wide Squats
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Start with your feet slightly wider than shoulder-width apart on a flat-level surface. This will be your standing position. Begin the movement by sitting on your hip back, bending and pushing them out to the sides a little while keeping your head looking forward at eye height and your chest up.


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Regular cycling stimulates and improves your heart, lungs, and circulation, reducing your risk of cardiovascular disease. Also, the cycle strengthens your heart muscles, lowers resting pulse, and reduces blood fat levels.

Hollow Hold:

Lie face up with your arms extended over your head and legs straight out. Contract your abs, pulling the belly button towards the floor. Slowly raise your shoulders and legs off the floor. Hold for 45 seconds. That’s one wrap. Rest for 30 seconds, then repeat for two more sets.

Sprinter Crunch:

Sprinter Crunch
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Bring your right knee towards your chest while simultaneously raising your upper body off the ground and moving your left elbow towards the knees, mimicking the action of a sprinter. Lower your body back to the starting position, keeping your core engaged throughout the movement to protect your lower back. Also, repeat the same place on the other side, bringing your left knee towards your chest and your right elbow toward the left knee.

Nutrition Tips:

Nutrition Tips
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Healthy food for weight loss is essential, and there is a 30 day workout challenge for beginners. Eat more fruit and vegetables.

  • Avoid added sugars. Eat healthy fats.
  • Keep away from highly processed foods.
  • Have a proper amount of protein.

Tips For Making The Most Out Of The 30 Days Workout Challenge for Beginners

  • Set realistic Goals
  • Take Progress
  • Make it Fun

Make Exercise Into Your Existing Routine


30 days workout challenge for beginners may be the perfect option for you. It helps you trim some fat by having regular physical activity, but with this workout, you will obtain some pretty results. However, discuss any changes with your doctor before adopting them into your lifestyle.


This article is intended for general informational purposes only and does not address individual circumstances. Also, this article contains available information, not an expert guide. So, do not take action without expert guidelines. If you take any action, it’s all at your own risk. We are not responsible for your actions at any cost.