While it’s essential to pamper yourself, especially during family occasions or on festivals, that doesn’t mean packing on the pounds or letting your abs go dormant. Simply wanting to be more active to live a healthy life is a good aim, especially if you’re just getting started with fitness or recommitting to it ahead of the summer season. However, in order for you to follow the fitness challenge for men and the new regimen to be effective, you must be willing to commit to it.

It is important to develop healthy habits and expose yourself to common exercise routines that will be beneficial for the rest of your fitness life and reform your body, rather than restricting the attention to just one single body region, muscle group, or style of exercise. Beginners may take on the challenge and hold their own, while fitness professionals can use these exercises to push themselves to their maximum capacity.

Let’s begin with the fitness challenge for men!

Day 1: Strength Training 

A) EMOM alternating for 10 minutes

  • 15 push-ups in the first minute
  • 15 air squats in the second minute

-the period between your last workout and the start of the following minute is your rest

*Repeat for a total of four times*

B) EMOM alternating for 10 minutes

  • 7 Plank Push-Ups in the first minute (each arm)
  • 15 squat-jumps in the second minute

C) Go for a mile run

Read, Basic running tips for beginners.

*EMOM stands for “every minute on the minute,” which means you should perform the repetitions on the minute and then rest for the rest of the minute.

Day 2: Cardio exercises

A) 30 minutes of 6:4 run/walk

  • Run for a total of 6 minutes.
  • Take a four-minute walk
  • Continue doing this for 30 minutes.

B) Tabata* sit-ups for 4 rounds

*Tabata refers to working for 20 seconds and then resting for 10 seconds (one round).

Also, read Unconventional Cardio workouts for men.

Day 3: Strength Training

A) Push-up EMOM for 5 minutes

Minutely reps of -15

B) Air-squat EMOM for 5 minutes

  • Minutely reps of -15

C) Go for a.5-mile run

D) EMOM plank push-ups for 5 minutes

  • 7 reps on each side

E) EMOM squat-jump for 5 minutes

  • 15 repetitions

F) Go for a.5-mile run

Also, read Strength training with drop sets.

Day 4: Recovery Day

  • Do a 2.5-mile walk

Secret tips for healthy recovery of muscles

Day 5: Cardio

A) 6 rounds of each of the following:

  • Run a mile and a half
  • 15 reps of sit-ups

3 kilometers and 90 sit-ups Equal total work.

Sprint workout to increase your metabolic rate.

Day 6: Strength                   

A) Alternate 15-minute EMOMs

  • 15 push-ups in the first minute
  • 15 burpees in the second minute
  • 3rd minute: plank for 30 seconds

B) EMOM alternating for 12 minutes

  • 7 plank push-ups in the first minute (each arm)
  • 15 squat-jumps in the second minute

C) 1.5-mile run

Pre-workout drinks

Strength day followed by cardio and then recovery is one of the most important combinations in best fitness challenges.

Day 7: Cardio

A) 3 rounds of each of the following:

  • Run for one mile
  • 30 reps of sit-ups
  • 3 kilometers and 90 sit-ups total

Day 8: Recovering from an active day

  • Run for one mile

Day 9: Strength Training

A) EMOM alternating for 10 minutes

  • 20 push-ups in the first minute
  • 20 air squats in the second minute

B) EMOM alternating for 10 minutes

  • 8 plank push-ups in the first minute (each arm)
  • 20 squat-jumps in the second minute

C) 1.5-mile run

Day 10: Cardio

A) 30 minutes of 7:3 run/walk

  • Running time: 7 minutes
  • Take a 3-minute walk
  • Continue doing this for 30 minutes.

B) 6 rounds of sit-ups in a Tabata format

Day 11: Strength Training

A) 5-minute push-up EMOM

  • 20 reps each minute

B) 5-minute air-squat EMOM

  • 20 reps each minute

 C) Run.75 miles

 D) 5-minute plank push-up EMOM -8 reps each arm, every minute

E) 5-minute squat-jump EMOM -20 reps each minute

 F) Run.75 mile

Day 12: Active Recovery

  • Walk 3 miles

Day 13: Cardio

A) 8 rounds of each of the following:

  • Run a half-mile
  • 15 reps of sit-ups

Workout includes a 4-mile run and 120 sit-ups.

Stamina exercises to build up endurance

Day 14: Strength Training

A) Alternate 15-minute EMOMs

  • 20 push-ups in the first minute
  • 20 air squats in the second minute
  • 20 plank hip-taps in the third minute

B) Alternating EMOMs for 12 minutes

  • 8 plank push-ups in the first minute (each arm)
  • 20 squat-jumps in the second minute

C) Run for two kilometers

After you’re done with 14 days of fitness challenges for men, you can continue repeating the same set of exercises mentioned in days 9-14.

Setting out a few minutes for exercise may seem difficult at first if your schedule is too crazy to even consider, but you’ll likely be glad you did it afterward. Working exercise has a slew of health benefits, ranging from increasing your resistance to aiding you in sleeping better at night. A ten-minute workout may be an incredibly appealing way to burn some big calories. Workouts also don’t have to be time-consuming in order to be engaging or beneficial. A 10-minute workout may get your heart pumping and your muscles functioning if done correctly and with sufficient power.

The goal of this fitness challenge for men is to encourage them to begin working out at home on a regular basis and establish a healthy habit. This is precisely what the majority of individuals fail to accomplish before they see any benefits. Begin slowly and gradually increase the intensity. All effective body transformation tales start with this.

The best thing is that no special equipment is required other than a pair of running shoes. Pushups, air squats, and situps are all strength movements that use your own body weight. So, no matter where your Christmas travels take you this season, you have no reason to miss a day of this program. The Workout Challenge for Beginners becomes very easy when they get an opportunity to do a flexible workout.