30 Day Challenges to Take Your Fitness to the Next Level

30 Day Challenges to Take Your Fitness to the Next Level

We all want to get fitter, healthier, and more active, but we keep giving excuses for why we aren't starting. With the New Year approaching, re-invent yourself with a new 30-day fitness challenge. 

The objective is to make you stronger, fitter, and healthier in a month—all while keeping you entertained, all of which you can do with DareMe.

DareMe's mission is to assist and support individuals looking for a better and more fulfilling life. We think that achieving your objectives does not have to be challenging or time-consuming. DareMe is the place to go if you want to start a new habit, learn a new skill, improve your life, or achieve any objective. We also reward individuals who achieve their aims and objectives!

This program does it by including a variety of training aspects. For example, you'll work your aerobic system with steady-state runs on some days. On others, you'll concentrate on raising your heart rate and strengthening your whole body using techniques like EMOM, in which you execute a certain number of reps of a motion in one minute, rest for the remainder of the minute, and then repeat. Here is the 30-day challenge:


WEEK 1-  Cardio- Start with Cardio

Week 1 starts with cardio


You'll work at a moderate level for most of the exercise, changing parameters like incline, pace, and resistance every few minutes and finishing with a cool-down. Maintain a 20-minute workout, with 5 minutes set out for the warm-up and 4 minutes set aside for cool-down. Increase the time and intensity of your workouts, and push yourself every day for the rest of the week. You can either do this outside or choose a cardio machine.


WEEK 2- Strength

Week 2 lets take your strength to next level


You'll execute 1 set of 15 reps of Modified pushups, Assisted lunges, Ball squats, Dumbbell rows, Overhead presses,Tricep extensions,Bicep curls, Crunches on the ball, and Back extensions for this fundamental strength-training program.


The workout focuses on the chest, shoulders, arms, back, hips, glutes, and thighs, among other muscles. It's a terrific approach for novices to start strength training because it's brief and uncomplicated.


WEEK 3- Stretching

WEEK 3- Stretching


For the third week, you'll do Standing cat stretch, Sun salutation, Hanging backstretch, Warrior I, Modified triangle, Spine twist, and Corpse pose, holding each position for 3 to 5 breaths. You may do the workout whenever you like; it will wake you up in the morning and help you relax before night.

When practicing each exercise, take your time and concentrate on your breathing: Inhale and exhale via your nose, allowing air to enter into the back of your throat.


WEEK 4- Mixed Exercises

Week 4 Mixed exercises for 30 days fitness


For seven days of the week, alternate between each of the exercises of the first three weeks and increase the number of reps as you go. Make a note of how many reps you did and see if you can do more next time. Between rounds, take a 30-second to one-minute break. If necessary, take a break between workouts.


In Conclusion:

The goal of this fitness challenge is to encourage you to begin working out at home regularly and establish a healthy habit. We hope that this article helped you get the motivation to achieve your fitness goals.


DareMe is a social network for achieving goals through online challenges. Our research-based platform rewards and incentivizes participants to challenge themselves with any of the free, popular, and highly effective online challenges supported in our system. DareMe also utilizes the power of online social groups and togetherness to create a supportive community and friendly-fun environment which help participants to successfully complete their challenges.



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