Here is your mission, should you choose to accept it: Commit to doing at least one activity a day, every day, for 30 days. Why? Completing this challenge won’t just boost your confidence, it might change your body, too.
In 2016, researchers reviewed the results of Stepathon, an interactive, mobile-based exercise and wellness competition. They found that over the course of the program, participants took an average of 3,500 more steps per day, added nearly one additional day of exercise to their week, sat about 45 fewer minutes daily, and lost a little more than three pounds.
Are you ready to kickstart a stronger, healthier body? To complete Fitbit’s 30-day Challenge below, you only need to know how to do five, simple activities. Read through the exercise instructions below, and then dive into Day 1.
- Walking You probably know how to do this, but check out Walk This Way for some form tips to keep in mind.
Stand with your feet about hip-width apart and squat down, placing your hands on the floor in front of you. Jump your feet back so that you’re in a plank position. Next, jump your feet forward toward your hands and stand up. That’s one.
Get into plank position with your feet hip-distance apart, abs pulled in toward your spine, and hands directly beneath your shoulders. Your spine should be in a flat, neutral position. Slowly lower your body toward the floor, and then press back up to start. Keep your core tight throughout the movement to prevent your hips from dipping down or rising up. To modify the move, rest your knees on the floor.
Stand with feet just wider than hip distance. You can turn your toes slightly out—as long as it feels like a natural, comfortable position. For bodyweight squats, interlace your fingers behind your head, or extend arms out in front of your chest. Keeping your chest up and eyes ahead, and the bulk of your weight over the centers of your feet and in your heels, lower your body toward the floor, bending your knees until they reach 90 degrees. Press back up through your heels, to start. That’s one rep.
Get on your hands and knees, placing your hands directly beneath your shoulders. Walk your feet back until your legs are straight behind you, about hip-distance apart. Pull your abs in toward your spine and squeeze your glutes for added stability.
Commit to Get Fit!
Now that you’ve got the basics down, it’s time to start. The Fitbit 30-Day Spring Challenge is exclusive to blog readers, so either print out the image below or manually log exercises on your Fitbit app to track your progress. Get excited. You’ve got this.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.