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.
- Burpees
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 information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. 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.
I’ve just read the details about the 30 day challenge. I’d like to do it. Is there anyone out there who is currently doing it or who has done it in the past?
I am
I’m in!
How do you sign up?
Theresa
I am soooooo doing this starting tomorrow..can u have a partner..or the app to follow any one else
I am wondering the same thing !
Im totally doing it
I’m starting today
What do you have to do to participate. I don’t see any sign up or anything. Do you just start doing it? I hate when things are posted that aren’t clear. UGH
Really? U don’t need to sign up, just start doing what it says, you can start whenever you want.
I would like to join the spring training challenge, but don’t really get what to do now. Help needed please
I’m planning on doing it. I wish there was something on the app to log
I’m going to start tomorrow. I wish this was set up as a challenge in the app though.
Yeah, I tried looking for it in the challenge section. Is there a way to sign up and track completion?
I haven’t but I want to try it! I need motivation.
Want to start 30 day challenge!
I want to do it too! Do we sign up through Fitbit? I don’t see it on the app.
I’m going to start tomorrow
I am going to start tomorrow too.
A few of use are starting today. May 1
I do this at crossfit. Really works.
I’ve just looked at it sound good.
i would love to do this, how do I start and log it?
I am
Is there a reminder or anything on the Fitbit app? This seems cool
How do I join the challenge? It doesn’t show up as an option for me under Challenges on my HR Alta…
I’m in ! Memorial day is my bday so let’s see where it takes me!
Is this challenge on the app? Can we join and invite others to join?
I m interested and would like to join.
How do we join challenge?
I definitely need this challenge! Please include me!
How do you join this challenge is it in the Fitbit app?
Is there a way to add the challenge to my fitbit app?
Hi Team, will the challenge go live later today?
I am excited to do this challenge. Yeah for a good kick start!
I’m in!!!
I’m in.
So you do one exercise a day or do combine them as days go by?
Will there be any way to track this?
Would love to do this challenge. Can we find this in the app or just reference the blog?
Sure….I’m in…a good way to start summer
I’m in!
Can this be programmed to show up on the app every morning?
Does this show up on the fit bit app? How can I participate in this challenge?
How do I sign up for this challenge?
I’m ready to do this.. sounds doable and exciting. Anyone in Southern California who wants to do this with me?
Danielle, your program sounds great. Here’s the rub: many of us have mobility issues that prevent us from getting down in the floor. Any chance you can develop a program for those of this that want to exercise but have physical restrictions that may limit our floor activity?
I so agree…many of us have limited mobility, arthritis and live in terrible pain but we keep putting one foot in front of the other to keep moving. We need alternatives to the burpees, planks, pushups etc….PLEASE….
Also, 3 of the 5 require two good arms. That also leaves out a lot of people.
I need this!!
Why can’t this challenge be on the Fitbit app?
How do I get the challenge?
This I will do!!!
Im in.. let the challenge begim
I wish this was an actuall challenge on the App!!!
I’m in
I’m in. This’ll keep me on track.
Is there a way to join the challenge to track & complete, or do we just do this on our own?
Is this in the app as a program anywhere or do you have e to follow the print out.
How do you sign up for the 30 day challenge?
I want to start tomorrow. Have to charge my Fitbit.
Is this a challenge through the Fitbit app?
I joined a local health fit club two weeks ago, I’m in!
I love this idea! If only there were a way to track it with Fitbit like the other challenges as you complete the task.
Do you sign up for this on Fit bit app. I looked and did not see it .
I’m in! This will be a good addition to my current workouts!
Why isn’t this showing up as a challenge on my app?
Do we join somewhere officially or it’s just something we do on our own
Is there a way to sign up in the FitBit app and challenge Friends?
I’m in I love it. I need a reminder. Does it matter what time of the day it is? I’m going to print it out and hang it up. Thank you Fit it. I love you
I’m for this challenge.
This is a very doable challenge. I’m in!
I want to do the challenge too, but I don’t see it in the app yet. Do we sign up for it on the Fitbit app, or do we just assume it is “honor method?” I want the Fitbit app to tell me what to do each day! Thoughts?
I don’t think this is a fitbit app challenge. Just one that you can mark on your calendar.
I am with you. Is there somewhere in the app where it tells me what to do each day???
I’m in. I love it. I need a reminder. Is there a specific time of day this has to be done? Thank you fitbit I love you.
It’s a shame this doesn’t show up in my app
Is there a way to sync this to the app to do this challenge?
I’m in!
9 weeks ago tomorrow I had a total knee replacement (my second). I can definitely do the walking and the squats (already do those as part of Physical Therapy). The Burpees and, the planks, and the pushups are out though, so I’ll have to alternate the two I can do!
Is there a formal way to join the challenge?
Is there a way to join in. Or is it keep up with it yourself?
How do you join this challenge?
I’m in, starting tomorrow! Need to keep busy and lose weight!!!! Is there anywhere to actually sign into????
Looking on how to join or do we just go by the list shown? I with everyone else and would love it to be loaded into the system. Thank you for the challenge and motivation to be accountable!
I want to join, but where do we join in…
Totally would love to see a way to join this as an in app feature!
I can’t find this to join on Fitbit is there a reason why?
Is there a way to track this in the app? Being able to have reminders and to track these 30 day challenge activities in the app would be extremely helpful.
I’m in! Will be starting tomorrow!
Maybe Fitbit wasn’t prepared to have such a large amount of enthusiastic participants. They were not ready to place this challenge on the app so we could all do it together and be notified on the next steps. Fitbit you could have done better.
Agreed! I’d love to have a formal challenge in the app?!
I’d like to participate. Do I sign up through the app?
Unfortunately with an upcoming knee surgery I can not do half of these. I will continue the search for exercises safe for mo sport injury.
How do we join the challenge??
How do I join the challenge?
I’m in!
Same comment as the others…where does this show up in the app? how do we sign up, etc???
I am in, how do we join challenge
I’m in too and agree it would be great if the schedule was in the app. In the meantime I took a screenshot. Be strong everyone!
I would like to track this with my fitbit app!
I’d like to sign up
I accept your challenge FitBit! I am not even going to make any concessions for my amputation setback. I am going to forward this challenge to the people at my Saturday Weight Watchers group!
I’m in.
How do you join the challenge
How do you join the challenge
Im in
I want to do this but it appears no app on Fitbit to join and log. Guess I will just do it on my own.
I was hoping it would be attached to the app, reminders work very well for me. I hope this is being worked on to be in the app.
I will say this- whoever developed the burpee is evil! I always hated doing these, but I may cave in and do them on the respective challenge days!
I also had both knees replaced and am unable to kneel on them. I will just substitute something else for that exercise. I’m in, I recently lost 60 lbs and have hit a plateau. Need to start loosing again.
I’M game for doing this challenge for the next 30 days.
How do we sign up
I’m in
Super excited
I would also like to know how to join
Same question as everyone else… How do we join? Is there a way to sync this challenge to the app so we can get reminders each day?
I’m in
I’m going to give it a try
I called Fitbit directly with the same question that everybody seems to be asking… How do I sign up and accept this Challenge? Short answer was that ii is a do it alone challenge, since Fitbit can’t track all of the activities listed during the challenge it has not way to monitor everybody’s progress except steps. So you can’t sign up. You have to just hold yourself accountable and go to the website daily under Get Moving tab and then the tab Strength Training. If you start on May 1st it should be easy to follow it daily, but starting on an odd day might throw you off with keeping track.
Thanks, Robyn
I’m in 🙂 And I agree with you Robyn. Wish we could do it as a team.
I’m in
I wish they would have thought enough to put this on the app. Or they should have created a hashtag to post you completing each day on Facebook or Instagram – much like monthly yoga challenges! Would have made this “challenge” a lot more community focused and fun. Great idea, Fitbit, just poorly executed.
Thanks Robyn for checking on this. Irritates me that it was not planned as people obviously need it to be; I think more of Fitbit than that, and expect more. Appreciate your efforts.
I’m in!!!!!!!
Anything to replace push-ups & burpees….arthritis in wrists and shoulders
Anything to replace push-ups & burpees..arthritis in wrists.
I’m in
I want to do this challenge, but how do either join it or invite friends to do it with you like the walking challenges.
I totally did not see that everyone else has been asking how to join, did anyone ever figure it out please let me know. Thank you 🙂
Printed this out and going to hang it in my room and try to do this right before bed every night! Starting Weight Watchers next week goaling for a beach body!
I am interested. is there a way to print the list so that I don’t have to look online each day??
How many sets?
I want to love these emails but I am post menopausal woman who finds if difficult to do burped and planks right now. Is there a workout that could incorporate hand weights and floor work for beginners that can move steadily through to a more a more advanced workout?
Does anyone from fitbit actually respond these questions? I am going to participate but really disappointed that it is not part of the app AND it was not easy to print out.
I am ready!
I will do the challenge. I need to lose 10 pounds by June 12
I am a 67 yr old woman with a shoulder labrial tear, spinal and neck problems. I have 2 herniated discs in my lower back that press on my sciatic nerve. Had sciatica for 4 months from my buttocks to my toes 24/7. I’m waiting on injections in my shoulder after completing a round of PT and also waiting for PRP Plate Rich Plasma and stem cell injections in the discs in my back. About the only exercise I could do is the squats. I do walk a total of over two miles a day but at hour intervals. Do you have any modified exercises I could do?
I already doing T25 , I will try this
I’m in
I’m in!
Is a fitbit most accurate on the off arm wrist or fastened outside a pants pocket ?
Is a fitbit most accurate on the off arm wrist or fastened outside a pants pocket ?
Do we have to sign up or just start?
These exercises ar good but not when you can’t get on your knees to get up or down on the floor!
I will do the challenge but I can’t do push-ups. I try and try. I will sub it with one of the other moves if that’s ok.
Am I too late to start the spring challenge? Really want try.
Am I too late the join the spring challenge? I really want try.
I’m taking the 30 day challenge.
I’m in! Wold like to share my success though and hear about what others are doing. Great idea to create a vehicle for communication.
I would like to commit, starting good tomorrow. Will I hv daily reminders
I’m in for the challenge, how to we sign up?
Really nice. I have combined this with my running routine.
Can we modify the exercise? The burpee presents problems with people with osteopenia. Can we do the plank with osteopenia?
I can’t wait to start it!
yay!! i’m in!
I’m in!
When?
I am in my body is feeling old.
Good Gracious!! I am too old and my knees are too bad too be jumping around like this!! And can’t you people figure out how to use the Fitbit to log exercise that is not pre-programmed?
Starting today!!!!
I am starting today. Need a boost to get things going.
I’m in but will start Monday. I’m traveling all weekend
So, I’ve just tried two burpees. I’m pretty jerky every step of the exercise. I’ve decided that if I hold the plank for a count of 10, that would be better than nothing, but I take maybe 10 bounces before I can get my feet back to my hands. Are there modifications you could suggest for me or do I just keep working at it?
I didn’t see this when it was first posted but on May 5th, started on the 6th. This is PERFECT for someone like me! So doable! Thanks for putting this together and publishing it.
I would love to do some of these exercises but I have had both knees replaced and cannot get down, I do walk and go to the gym, what other exercises can I do to strethen my mid section & lose more weight. Since wearing my first Fitbit HR and now my Fitbit charge 2 I have lost 44 lbs with 16 lbs left to reach my goal. Could someone give me a few suggestions exercises I can do at work besides walk?
I would like to do a challenge like this but I fine that all your ideas are gear to the young. I have had knee replacements that do not allow me to do these. Got any plans for us seniors especially those that have had replacements.
This needs to be a challenge on the app!
I wish you could do this type of challange in the app!!! It would be so much more motivating to challange other Fitbit Friends!!
Is there a way to track your 30 day challenge, I started my own version today, 5-17-17.
I am starting the 30 day challenge tomorrow.
I’m in. Looking forward to doing it.
I’m in
I am in too!!!
I am in Roadrunner
Everyone please go to the Idea Board and search for 30 Day Challenge. Once you find it please vote for it. Someone there has suggested that the 30 Day Challenge be added to the challenges (like Workweek Hustle and Weekend Warrior). If we all vote for it maybe they will add it and make it easier for everyone to participate.
Here’s the direct link to the Idea Board so you can vote…https://community.fitbit.com/t5/Feature-Suggestions/30-day-challenge/idc-p/2027664#M108277
OK, here’s a problem. With the 30 Day Challenge you have to manually log what you do. However, the activities in the challenge are not available to be added. HELP!
Finished today. Burpees and push-ups were modified but did the rest. Feels great!!
This keeps me motivated and on target for my activity each day.
hello , my names Evrensel Heper,
I can not really do the squats as i had two hips replacements and two shoulders replaced, also had spine done and wrists. I really try to do the walking and some exercise. I’m loving my fit bit put there are days that I try but cannot reach the required levels.
I’m going to start tomorrow. Have had problems with my back so haven’t exercised for about 6 weeks. Hopefully manage all the excercises for 30 days, will give it a damn good go.
ready to go
I am in
I have been walking since last September, I usually get to 6500 steps power walk. Every day.. I started doing this so I would not have to take diabetic meds, and lose a few pounds. So far no meds, I have done 2:5 k’s. I get very exhausted at the 6500 .steps. I keep pushing for more. I said this new year. I am in.
I have been taking exercise classes like BodyCombat, BodyPump, and Spinning for about 2 years. I realized my muscles have been tightening which is good, but noticed I need to work on my flexibility. So I’ve decided to try Yoga exercises similar to this link. https://bit.ly/2r5mOCL