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Working out at home doesn’t have to be boring! This At Home 30 Day Fitness Challenge for Women is a great way to lose weight and build muscle right in your living room. Work up a sweat with this workout for beginners, and easily add weights and increase your pace if you’re at a higher level.

Some days you only have 20-30 minutes to get a quick workout in. That’s where these challenging and efficient workouts come in handy–all of these moves can be done with minimal equipment which makes them perfect for an at home workout!

collage image of 30 day at home fitness challenge with text for pinterest

Whether you’re adding this workout challenge into your current fitness routine or doing it by itself, you’ll see (and feel) results within a few days.

Complete the challenge by committing to do this workout at home (or in your home gym) four times per week for four weeks.

Quick Guide to this 30 Day Fitness Challenge:

For explanations of each of these exercises, along with pictures of each exercise and tips for modifying (both easier and more difficult), scroll down.

Time needed: 20 minutes

Work on weight loss, strength training, and toning at the same time with this workout!

  1. 2 Minute Plank

    30 second high plank, 30 second forearm plank, then 30 second planks on each side.

  2. Brazilian Lunge

    Alternate coming into a lunge and slowly standing, with weight on one leg.

  3. Couch hip thrust

    Support your back with furniture, and use weights to make lifting your hips more difficult.

  4. Burpees

    Traditional burpees with modifications to make them easier as well as tips to make them more challenging!

  5. Split Deadlift

    Similar to traditional deadlifts, but focusing on one leg at a time.

  6. Repeat!

    Depending on your fitness level, repeat this sequence 2-3 times a day.

2 Minute Plank:

image of girl performing plank on elbows
  • 30 second high plank
  • 30 second forearm plank
  • 30 second side plank (each side)

Need modifications? 

If you’re new to planking, and this is too long to hold a solid plank, stop your timer and take a rest for 10 or 15 seconds, then resume your position and finish the time up. You can also modify the side plank by bringing one or both knees to the floor. 

Need more of a challenge?

If 30 seconds in plank is easy breezy try doing shoulder taps. Still too easy? Combine the high and forearm planks by doing commando planks for 60 seconds. You can also oomph up your side plank by adding a rotation or crunch.

Brazilian Lunge:

image of girl performing brazilian lunge
  • 1 minute of Brazilian lunges 

I learned about Brazilian lunges a few years ago from a group fitness instructor. Some might know it by other names but, whatever it is, it is a killer booty workout! 

Start in a standing position and lunge your right foot forward – keeping your knee above your ankle and your right thigh parallel to the floor. Place your hands lightly on either side of your right foot (in a runners lunge position – with as little weight as possible in the hands/fingertips) and, pressing through your front foot, come back to standing. Alternate sides for 30 – 60 seconds. 

Need modifications? 

If this is too intense or strains your knees too much, just start with a basic forward lunge.

Need more of a challenge?

If you’re looking for more, bump up the time! Adding a set of dumbbells would also ramp up the move. If you want to incorporate more core, try it with your hands overhead! 

Couch Hip Thrust:

hip thrust exercise on couch down position
hip thrust exercise on couch
  • 20 reps with a 10 rep pulse at the end.

Place your shoulder blades on your couch or bed and bend your knees to about a 90 degree angle. Then, pressing through your heels, raise your hips up by squeezing your glutes. Keep your core engaged and slowly lower your hips down. After your 10-20 reps, do a 10-count pulse to really fire things up!

Need modifications?

If you’d like to start on the ground, the glute bridge is also a great booty workout! To do these, lie down with your knees bent and feet flat on the floor, about hip-width apart. You want to be able to lightly touch your heels with your fingertips. Drive up through your feet and upper back to lift your glutes off the floor. Repeat for 10 – 20 reps, doing the 10-count pulse at the end. 

image of girl performing hip thrusters

Need more of a challenge?

If these hip thrusts are too easy, bring in a dumbbell (and a pillow!) and place it on your hips to add a little extra weight to your thrust. You can also do a single leg bridge by lying on a mat with one foot on a coffee table or couch and the other planted on the mat.

image of girl performing one leg hip thrusters


collage image of girl performing burpees
  • 30 to 60 seconds

Stand with your feet about hip-width distance apart. Bend your knees and lower into a squat position (keep your knees back behind your toes!). Bring your hands down to the floor, slightly in front of your feet. Jump your feet back so you come into a high plank position. Immediately bring your feet back to behind your hands and jump up in the air. Repeat for 30-60 seconds. 

Need modifications?

If you’d like to start out a little slower, bring one foot back at a time and skip the jump at the end of the burpee.

Need more of a challenge?

You can add a little more to this move by lowering from high plank to a push-up. Still too easy? Turn your simple jump into a tuck jump by bringing your knees to your chest.

Split Deadlift:

Image of girl performing split deadlift with dumbbells
  • 8 to 12 reps per leg

Hold a dumbbell (or water bottle) in each hand and start with feet about hip-width distance apart. Step your right foot forward. Putting your bodyweight into your right leg, slightly hinge forward (coming to your toes on your left foot).

With a flat back, slowly bring the dumbbells down to mid-shin (keeping them close to your legs the whole time). When you reach mid-shin, begin your exhale and, squeezing your glutes, slowly come back to standing.

*It is very important that you keep your back straight to protect your spine. If you can’t reach mid-shin without compromising your form then stop at your knee. 

Need modifications?

If this split DL variation isn’t your thing, you can always do conventional or Romanian – with or without weights. Just the movement of a deadlift is a great warm-up for your back!

Need more of a challenge?

You can always add more weight to this. You can also raise your back foot off the floor for a single leg deadlift.

Now, do it again!

This workout should be done 2-3 times in a row for maximum impact. If you’re looking for more, increase your pace (while keeping good form, of course)–looking to tone it down a bit, slow down your pace.

How do I get stronger?

The goal of this 30-day fitness challenge is that you’ll see progress every week. To get stronger, add or increase your weight or do the circuit in less time, like a mini HIIT workout (high intensity interval training)!

Working out at home doesn’t have to be boring and you can absolutely work up a sweat! These moves can be great for beginners or those who are gym regulars.

Download the 30 Day Fitness Challenge here

image of the 30 day challenge highlighting 4 weeks

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