Workout Challenges to Try This Year

Workout Challenges to Try This Year

A workout challenge is different from your regular routine. You have probably seen challenge calendars on Facebook or a trending 30-day challenge on Twitter or Pinterest.

Challenges are often harder or more repetitive than everyday workouts. Before you join one, make sure you can realistically finish it.

The lowdown on workout challenges

Do these challenges work? It depends on how you approach them. A challenge may not deliver a specific promise such as visible abs in 30 days, but daily practice can help you build a lasting habit.

Thirty days is short. Treat a challenge as a starting point, then keep going.

Within a month, many people notice more energy and better fitness, even if visible changes take longer.

The 30-day format works partly because it is a clear, finite goal. That feels more achievable than "exercise forever," and early progress keeps you motivated.

For lasting results, aim to meet the CDC's activity guidelines for adults: at least 150 minutes of moderate activity a week (or 75 minutes of vigorous activity), plus muscle-strengthening work for all major muscle groups on at least 2 days.

Fitness challenges

You will not transform your body in 30 days, but you can make real progress toward your health and weight goals.

Want to give a 30-day challenge a try? Here are some of the most popular ones.

• 30-day plank challenge

Planks mainly work your core: the abdominal muscles and the muscles around your spine. Your shoulders, glutes and legs also work to hold the position.

Planks build strength and endurance but burn relatively few calories, so pair them with other activity if weight loss is your goal.

Plank challenges are popular because they need no equipment and little time.

A stronger core can support good posture and help you move better. If you have back pain or a back condition that affects your spinal column, check with your doctor or a physical therapist first.

Good form matters more than holding the plank for a long time.

1. Get your exercise mat.
2. Kneel on all fours, then lower onto your forearms with your elbows directly under your shoulders.
3. Step your feet back so you rest on your forearms and toes.
4. Keep your body in a straight line from head to heels, with your core and glutes tight.
5. Hold as long as you can keep good form, then rest.

Stop if your hips sag or your lower back starts to hurt, since poor form can strain your back, neck and shoulders.

30-day squat challenge

The squat is a compound exercise that works several muscle groups at once. The main muscles are the glutes and the quadriceps (front of the thighs).

Your hamstrings, hips and the muscles around your knees also work. Your core muscles fire to keep you balanced.

Some squat challenge plans build up to as many as 200 squats a day. Increase the number gradually, and take a rest day if your knees or hips hurt.

Doing the exact same move every day is not ideal. Mixing variations works your glutes, thighs and core in different ways and gives tissues a break from repetition.

There are many variations of squats, the most common ones you:

1. Bodyweight squats
2. Plié squats
3. Pulse squats
4. Plyometric squats (jump squats)
5. Split squats
6. Barbell back squats and
7. Goblet squats

Stance varies from person to person. A common starting point is feet about hip- to shoulder-width apart with toes turned slightly out.

Keep your chest up, your spine neutral and your heels down throughout the movement.

To initiate the squat movement:

1. Send your hips back like you are sitting back into an unseen chair.
2. Lower down with your chest lifted but maintain your lower back at a neutral position.
3. Press through your heels to stand back to the starting pose.

Squats mainly work the lower body, but your core and back muscles work hard to keep your torso stable.

• 30-day cardio challenges

Cardio challenges often use high-intensity interval training (HIIT): short bursts of hard effort followed by short recovery periods. HIIT is popular because sessions are short, often about 20 minutes.

HIIT raises your heart rate quickly, so it burns a lot of calories for the time spent. Some challenges are pure cardio, while others mix in strength moves or plyometrics such as jump squats, jumping lunges and jumping rope.

HIIT suits busy schedules, but it is demanding. Warm up first, start with fewer or easier intervals, and cool down afterward.

If you are new to exercise, have a heart condition or other health problems, or have been inactive for a long time, check with your doctor before starting high-intensity workouts.

Sources

• Adult Activity: An Overview, Centers for Disease Control and Prevention
• Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans, U.S. Office of Disease Prevention and Health Promotion