What makes an exercise challenge so appealing? These challenges typically have a picture of a guy with great abs or a girl with a nice butt and a 30 day or six week time frame. Challenges are easy and fun to do with your friends and they pose as a great support system. 

Unfortunately, exercise challenges just do not work for everyone. No two people are made the same way so doing the same exercise challenge as your best friend will not give you the same results. 

Exercise challenges can be a great way to evolve your workout and build a habit if done correctly. There are 5 steps that you need to take to ensure an exercise challenge works for you. 

Build a Habit

Ask yourself if this is something that you will continue with long term. If the answer to that question is no then the challenge may not be for you. You may get fantastic results after 30 days of upping the number of squats you do each day but the minute you stop, those toned legs will start to disappear. Just remember if don’t use it you lose it. You can change any exercise challenge to meet your needs. You may not add 1 squat a day to your routine for the rest of your life but you just may be able to do 10 squats a day 3 days a week. 

Match Your Exercise Level

If you decide to do a squat challenge think about how many squats you can do. If squatting is not a regular part to your routine then you need to start small and work your way up. Know your body! Pain is your body’s way of telling you that you are pushing too hard and injury is counterproductive to your goal. 

Include Rest Days

The purpose of a challenge is to work a specific group of muscles and when you work those muscles they will start to break down. During a rest period the muscles will rebuild themselves to become stronger. If you do not allow those muscles to rest they will not rebuild and will start to deteriorate producing the opposite results of your goal. Over working muscles can lead to injury or a burnout which can be discouraging. Build rest days into schedule and enjoy them!

Make a Schedule

If you have committed to a challenge that does not work with your busy schedule then adjust the challenge. The challenge must fit into your schedule for you to stick with it. 

Support System

Having a strong support system is always a plus. They help keep you motivated and keep you going. 

14 And this is the confidence that we have toward Him, that if we ask anything according to His will He hears us. 15 And if we know that He hears us in whatever we ask, we know that we have the requests that we have asked of Him (1 John 5:14-15). I have strong faith in the Lord and because of that faith the Lord answers my prayers that align with His will. God gave us our bodies and it is our duty and His will that we take care of them. He will help us along the way and give us the spiritual support we need. 

Find a friend, a neighbor, a spouse or a family member to do the challenge with you (at their own pace of course). Tell each other your goals and keep each other accountable. 

Join a social media group to discuss your progress, your success or you struggles. People who are doing the same things you are tend to be extremely supportive. Follow me on Facebook and see what exercise challenge I have started and we can do it together. 

Let's Recap

The purpose of an exercise challenge is to build a habit that you will stick with long term. If you want to succeed you may need to alter the challenge or create your own that fits your needs. Lastly, don't forget your support system.

Please comment below if you have any tips or tricks that you use to succeed at an exercise challenge, I would love to hear them. If you need help starting or altering a challenge to fit your needs I would love to help you.

Have a wonderful and blessed week!


Here is an example of a challenge that will be easy to modify and includes rest days.
This challenge is also easy to modify but has more complex exercises.
If you have any questions about the examples just leave a comment and I will respond soon. 


11/13/2016 1:36am

That's a really nice post. :-)
Challange can help one to get motivated
as it's hard to keep the spirit to stay fit.

11/13/2016 3:32pm

Thanks Salman! You are correct, it is difficult to keep motivated and keep a good spirit. When your aren't motivated or in poor spirit you must try different tactics.

Have a great day and God bless!


11/25/2016 10:06pm

Thank you for this and this will surely help me in my exercises and I will make it a habit as well. The things that was written and illustrated here will be all considered and followed as well. Thank you for this and I will use this as a basis for me to reached that goal in my life.

11/27/2016 7:00pm

Thanks for stopping by. I truly hope these tips help you along your fitness journey.

01/06/2017 11:50pm

I think it is really necessary to develop important factors such as discipline and motivation. I've also been struggling with the exercise thingy for a long time. I don't feel really motivated but I do really want to lose some weight. It is really weird though having this opposite mindset. Nevertheless, I am really glad I have found your tips about this. I would really try this one.

01/28/2017 5:29pm

I hope these tips help you succeed with your goals. If you need assistance please e-mail me at kara@passionatelyhealthy.net.

I want to participate in that exercise challenge. It will be cool for me I suppose.

01/01/2017 1:09pm

I think an exercise challenge is a great way to boost or start your workout. I would appreciate if you would email me updates or let me know if you need any help! Good Luck!!



When you are choosing the exercises that go with your lose weight fast diet plan make sure you include plenty of both important exercise types: aerobic and strength training.

01/01/2017 1:15pm

Cardio and strength training are equally important when establishing a workout plan. Don't expect to lose weight fast instead, make it a lifestyle change which will improve your quality of life. Weight loss is just a HUGE perk.


Personally, I find motivation as the best determining factor of the success of losing weight. If you have the will, you will always eventually be motivated to do that extra crunch and set. I did not adhere to any pre-determined plan. I just did my usual routine whenever time allows. Of course I'm not saying that having a habit is not effective, it's just that personally, it never worked for me.

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05/08/2017 12:35am

really awsome blog bro. George S Patton says that, "Accept the challenges so that you can feel the exhilaration of victory". Challenges makes us motivated.

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This site is excellent and so is how the subject matter was explained. I also like some of the comments too. Waiting for the next post.


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