Thirty day fitness challenge - Intermediate

  • Overview
Fitness Wellbeing at Work
If you're looking to build on your foundations of fitness, these daily challenges could help push your limits.
Silver Fitness Challenge
The premise is simple - one fitness challenge every day for a month. 

This is the Intermediate thirty day fitness challenge, if you want a more challenging calendar, try our Advanced programme, or if Intermediate looks too much, go for Beginner.


Day:

  1. Jog 20 mins
  2. Class: Yoga, pilates or BODYBALANCE
  3. Brisk walk 30 mins
  4. Jog 20 mins + Pushups: 25, Squats: 30, Lunges: 25
  5. Brisk walk 30 mins
  6. Cycle 10km
  7. Swim 20 lengths or repeat your favourite session from days 1-6
  8. Brisk walk 30 mins
  9. Class: Spin, BODYCOMBAT or BODYATTACK
  10. Pushups: 25, Squats: 30, Lunges: 25
  11. Jog 30 mins + Express class
  12. Class: Yoga, pilates or BODYBALANCE
  13. Brisk walk 50 mins
  14. Jog 30 mins + Pushups: 40, Squats: 40, Lunges: 40
  15. Brisk walk 50 mins
  16. Cycle 20km
  17. Swim 30 lengths or repeat your favourite session from days 8-16
  18. Brisk walk 50 mins
  19. Class: Spin, BODYCOMBAT or BODYATTACK
  20. Pushups: 40, Squats: 40, Lunges: 40
  21. Jog 40 mins + Express class
  22. Class: Yoga, pilates or BODYBALANCE
  23. Brisk walk 70 mins
  24. Jog 40 mins + Pushups: 50, Squats: 55, Lunges: 55
  25. Brisk walk 70 mins
  26. Cycle 40km
  27. Swim 40 lengths or repeat your favourite session from days 18-26
  28. Brisk walk 70 mins
  29. Class: Spin, BODYCOMBAT or BODYATTACK
  30. Pushups: 50, Squats: 55, Lunges: 55

Last updated Tuesday 30 June 2020

First published on Wednesday 22 June 2016

Fitness Wellbeing at Work