Setting fitness goals is a powerful way to get motivated. With your sights set on something, you’re more likely to put the effort in. Challenges are a great way to do that. Often involving a set amount of time, or a set number of exercises, fitness challenges can be just the drive you need to kick start or continue your fitness journey with enthusiasm.
The thing with challenges, is that they have to be challenging. Sounds obvious. But setting the bar too low won’t lead to the same sense of reward or achievement as something that’s really made you push yourself. Setting yourself something that takes really effort, determination, and vigour is going to to give you the best results.
So why 40 days? They say it takes 30 days to make a habit. So go one step further. Make it 40. A sizeable amount of time that will require some seriously hard work.
What is the 40 day challenge?
The 40 day challenge is a challenge that lasts 40 days. To follow it, you need to exercise every day for 40 days. And those are the only rules.
The form of exercise you take is totally up to you. It allows you to have variety, choose your favourite exercises, switch up your routine, take it easier on certain days, develop different types of fitness, and learn about your body. The crux of it is committing to move every day for a sustained period.
What exercise should I do in the 40 day challenge?
The great thing about the 40 day challenge is that it allows for a range of different types of exercise. The variety means you won’t get bored as quickly.
Make sure to choose a selection of exercises for each day of the week that range in intensity and length. One of these should essentially be an active rest day so can involve a restorative yoga session or a steady walk. At the other end of the spectrum, aim for a longer run or a high tempo HIIT session that will help you progress with different elements of your fitness.
The challenge itself is aimed at encouraging movement each day, not hardcore exercise that results in burnout or injury.
How to get started with the 40 day challenge
The first thing to do is to plan your week. Plot out the exercise that you’re going to do on each day of the week. Choose from a variety of aerobic, strength, and mobility types of exercise. Make sure they range in length and intensity. Figure out when you’re going to do them.
An example week could look like this:
Monday: 5km run
Tuesday: Full body HIIT
Wednesday: Restorative Yoga Flow
Thursday: Upper body strength training
Friday: Brisk 30 minute walk and stretch
Saturday: Lower body strength training
Sunday: Brisk 30 minute walk and stretch
Planning one week at a time allows you to tailor the next week based on how you felt. It might have been to much. It might not have been enough. Listen to your body.
To help yourself along the way, get others to join you in the challenge. Embarking on the 40 day challenge in a group is a good way to help keep motivated, encourage each other, and celebrate successes. Plus, you’ll have people who get it when you don’t want to move from the sofa on a Sunday.
Why should I do the 40 day fitness challenge?
It’s important to know, that this isn’t a 40 day body transformation challenge. It’s not an aesthetic thing. It’s not designed to burn you out, or make you feel guilty for not exercising. It’s a step towards improving your fitness, trying out different activities, and a reminder that keeping active can make you feel better in the long run.
It’s a mental, physical, and motivational workout to help you understand your relationship with exercise that little bit better. Making a commitment to move more and investing time in your well being.
So if you’re ready to take on the challenge. Then it’s time to Hussle.