Weekly Fitness Challenge Ideas: Meaning, Types And Benefits

Weekly Fitness Challenge Ideas: Meaning, Types And Benefits

Are you looking for some new fitness challenge ideas to help you stay on track this year? If so, you have come to the right place! In this blog post, we will discuss a variety of different weekly fitness challenge ideas that you can complete each week. These challenges will help keep your workouts interesting, and they will also help you achieve your fitness goals faster. So what are you waiting for? Start reading now and get inspired to start sweating.

What Does ” Weekly Fitness Challenge Ideas” Mean?

Weekly fitness challenge ideas mean that every week, you come up with a new fitness challenge for yourself and your employees. This could be anything from working out for a certain amount of time, to doing a certain number of reps, or even trying a new workout routine. The point is to push yourself each week and see results.

There are also other ways to challenge yourself, such as by setting a goal weight or body fat percentage. Whatever you choose, make sure it’s something that you can realistically achieve in a week’s time. It also helps to set a goal that is slightly outside of your comfort zone, as this will help you to see even more progress.

Different Weekly Fitness Challenge Ideas

There are endless possibilities when it comes to setting a weekly fitness challenge for yourself. Here are some ideas to get you started:

Work out for 30 minutes every day

There are many benefits to working out for 30 minutes each day. Not only will you see an improvement in your physical fitness, but you’ll also notice a difference in your energy levels and mood. If you’re new to exercise, start by working out for just 20 minutes each day and gradually increase the time as you get more comfortable.

Do 100 sit-ups every day

Sit-ups are a great way to tone your core muscles and improve your overall strength. If you’re up for a challenge, aim to do 100 sit-ups each day. If this is too difficult, start with 50 sit-ups and work your way up. There can also be variations of this exercise, such as doing crunches or planks.

Run a certain distance every day

Running is a great way to get your heart rate up and improve your cardiovascular health. If you’re looking for a challenge, try running a certain distance each day. For example, you could start by running one mile (about 1600 meters) and then work your way up to two miles or more.

Do a combination of strength training and cardio

If you really want to see some results, try doing a combination of strength training and cardio. Strength training helps to build muscle, while cardio helps to burn fat. Try doing some weightlifting exercises three days per week and then go for a run or bike ride on the other days.

Run or walk one mile every day

Walking or running is a great way to get some cardio in and improve your overall fitness. If you’re up for a challenge, try running or walking one mile each day. This could be done all at once or in multiple sessions throughout the day. There can be many variations of this challenge, such as running up and down stairs or walking in a hilly area.

Do a set number of reps of an exercise each day

There are also challenges that can be done with a specific exercise. For example, you could try doing 50 push-ups each day or 100 jumping jacks. These challenges are great for targeting specific muscle groups and seeing results quickly.

Choose an exercise and do it for a certain amount of time each day

Another option is to choose an exercise and do it for a certain amount of time each day. For example, you could try running for 30 minutes or biking for 45 minutes. This type of challenge is great if you’re looking to improve your endurance.

The options are endless, so choose something that you think will be both challenging and achievable. And remember, the goal is to improve your fitness level and see results, so don’t be afraid to push yourself.

Tips To Keep In Mind While Practicing Weekly Fitness Challenge Ideas

There are many tips while you are practicing your weekly fitness challenge ideas. Some of these tips are:

Be Consistent

Consistency is the key to success in any fitness challenge. If you are not consistent with your workouts, then it will be difficult to see results. Try to work out at least four times a week for the best results. There are also many other benefits to being consistent with your workouts, such as reducing stress and improving your overall mood.

Set Realistic Goals

If you set unrealistic goals, then it will be difficult to stay motivated. Make sure that your goals are realistic and attainable. For example, if you want to lose weight, then set a goal to lose a few pounds each week instead of trying to lose all of the weight at once.

Get A Workout Partner

A workout partner can help you stay motivated and accountable. Having someone to work out with can also make the time go by faster. If you do not have a friend or family member who is interested in working out with you, then there are many online communities that can connect you with people who have similar fitness goals.

Start Slow

If you are new to working out, then it is important to start slow. You do not want to burn yourself out or get injured by starting off too intense. Try doing some light cardio and strength training exercises to ease your way into a workout routine.

Listen To Your Body

It is important to listen to your body while you are working out. If you are feeling pain, then stop the exercise and rest. It is also important to warm up before you start working out and cool down after you finish. By listening to your body, you can avoid injuries and maximize your results.

Have Fun

Working out should be something that you enjoy doing. If you do not enjoy the exercise that you are doing, then you are less likely to stick with it. Find an activity that you enjoy and make sure to mix things up so that you do not get bored.

Make Sure You Enjoy It

The most important thing is to make sure you are enjoying the process. If you find yourself dreading your workouts, then it might be time to switch things up. Make sure to find an activity that you look forward to so that you can stick with it long-term.


Weekly fitness challenges are a great way to help you stay on track with your fitness goals. By setting yourself a weekly challenge, you can push yourself to achieve more than you thought possible. These ideas should give you some inspiration for creating your own fitness challenges. Remember, the most important thing is to have fun and enjoy the process!

Mantra Care is a platform that helps you to find the perfect weekly fitness challenge ideas for your employees needs. With Mantra Care, you can customize your challenge, set reminders, and track your progress. Sign up today and start improving your health!

A Word From MantraCare Wellness

Employee wellness programs are the key to improving employee motivation, productivity, and retention. At MantraCare Wellness, we have a team of health experts, counselors, and coaches who serve corporate employees with 10+ wellbeing programs including EAPEmployee Diabetes ReversalCorporate MSKPCOSEmployee FitnessCorporate YogaEmployee meditation, and Employee Smoking Cessation.