Fitness Challenge For Beginners

*Disclosure: this post contains affiliate links, meaning at no cost to you I will earn a commission if you are to click through and make a purchase. Thanks for showing support!*

Taking things one step at a time is ideal, especially in fitness.

fitness challenge

I try not to think too much about my future workouts because sometimes it can get a bit overwhelming thinking about how far you have to go to get where you are trying to be.

I encourage others to plan for 1 week at a time, and then

Focus on one day at time In that week.

It’s much less intimidating to do things that way.

Baby steps..

I haven’t consistently worked out myself in almost 2 months now.

I had a lot of stressful situations happen, and then I injured my knee so

I decided to take it easy to prevent anything worse.

I’m ready to get back into my routine now, so I have come up with a simple, low impact challenge that I hope you will try also.

The focus for this challenge is not to be primarily on weight loss or gain or your other fitness goals, it should just be on consistency and discipline.

This one week challenge is designed to help you improve in these areas so that you have a better chance of reaching your goals

Without those two things it’s nearly impossible to be successful and that goes for all things, not just fitness.

So here’s the challenge, and take notes!

Challenge Overview

beginners fitness challenge


If you ask any professional they will tell you how important water is for the body.

It is especially important for weight loss.

Water keeps our bodies hydrated

That is necessary for many bodily functions to perform correctly

Water also helps with digestion and waste elimination.

It can also help you to feel more full so you do not over eat.

I don’t drink a gallon regularly, but I did try it in the past for about 2 weeks

And during that time I noticed major changes in bloating, digestion, and how my body felt over all.

Do not skimp out on your water!!!!!!

For this challenge you should aim for one gallon a day, and cut out all drinks that are not water.

the only exceptions I will give are coffee and/or tea. 

But please be mindful of the things you add to it and remember my talk about moderation!


This is going to be the biggest and most important part of the battle

for this week and the remainder of your fitness journey.

You cannot eat shit and expect to lose weight

Get your diet under control as soon as possible!

I have partnered with $5 Meal Plans to get you weekly meal plans for only $5 a month, and they are also giving you a free 14 day trial if you sign up today!!

You are more than welcome to use this if you don’t have a clue on what to eat.

***Tip: If you have to question it, it’s usually best to not eat it***

Smart Thinking GIF - Smart Thinking Thoughts GIFs

You can also read the following posts if you need more guidance in the food area.

All About Healthy Eating & Meals You Can Try Today

How To Create A Meal Plan

For this challenge you should aim for at least 5 days of healthy eating. 

Shoot for 3 meals a day and 2 to 3 snacks.

Like they say, breakfast is the most important meal of the day, so do not skip it if you usually do. 

The first post I listed above has some meal and snack ideas that I enjoy, but if you need or want more I’d be happy to share some more  healthy meal ideas with you 

Let me know in the comments below!


Now this portion of the challenge I am leaving up to you.

You should choose either the 3,4 or 5 day workout plan 

And workout for at least 30 minutes to an hour.

I’m letting you choose because everyone starts at different levels, so start with what works for you.

Remember the goal of this challenge is work on doing these things consistently for the week, and practicing discipline.

The workouts should take about 30 minutes, but I encourage you to do more if you can.

These workouts are low impact workouts that are found on Youtube and are home based, but if you want gym workouts leave a comment below.

And again do more if you can, 

But please listen to your body.

If you need to stop, STOP

it’s great to push yourself, but don’t push yourself farther than you are physically capable.

You are a beginner, and you should allow yourself to be a beginner and work your way up.


NO CHEATING for this challenge!

For this one week, try your best to do everything according to plan!

This is where practicing discipline comes into play.

You CAN do it.

Eat healthy.


Drink your water.

You are working to build consistency, and learning to discipline yourself.

That won’t happen if you don’t try your hardest.. 

small disciplines repeated with consistency everyday lead to great achievements gained over time


Below you will see the workouts for the 3 day, 4 day and 5 day plans

*If you like using planners, I have created a printable 90 Day Fitness Planner that you can purchase for $5 to help you stay on track for this challenge.

***For some of these workouts you may need some kind of equipment, and you can find all of those things here.

3 Day Plan

Day 1

  • 30 Minute Power Walk
  • Can be done on treadmill or around neighborhood

Day 2

  • Click For Video
  • No equipment needed, but can use dumbbells for extra challenge

Day 3

4 Day Plan

Day 1

  • 30 Minute Power Walk
  • On treadmill or around neighborhood

Day 2

  • Click For Video
  • No equipment needed, but can use dumbbells for extra challenge

Day 3

Day 4

5 Day Plan

Day 1

  • 30 Minute Power Walk
  • On treadmill or around neighborhood

Day 2

  • Click For Video
  • No equipment needed, but can use dumbbells for extra challenge

Day 3

Day 4

Day 5

Before you get started remember

If you don’t put forth your best effort you’re wasting your time. 

Give your all for this one week! 

It’s not going to be easy if you are not used to doing these things, but you have your goals, and you’re gonna have to do what it takes to reach them

And again take it one day at a time. 

Don’t think about the rest of the week

think only about what day it is presently during the challenge. 

You can do this!! 

Full House You Got It GIF - FullHouse YouGotIt YouGotItDude GIFs

Also, the challenge can begin on any day of the week


When you finish I would love if you come back to this post and leave a comment 

or send me a direct message to let me know how it went. 

You can also send me some pictures if you would like them to be featured on a post.

Even if you don’t do as well as you hope to, still I’d love to hear about your experience.

I will be sharing my experience when I complete my challenge so, if you have not already, sign up for my email list here to be notified when the post is available.

You will also get a FREE ebook and weekly motivational emails for yourself if you sign up!

Good Luck and get to work on that BAWDY!


Leave a Reply

Your email address will not be published. Required fields are marked *

Fitness FAQs Of Beginners

December 24, 2020