9 Weekly Fitness Challenge Ideas To Keep Your Team Fit

Weekly Fitness Challenge Ideas

Staying fit and healthy requires a certain level of commitment and consistency. Regular exercise is one way to maintain your physical health, but it’s not always easy to stay motivated. This is where weekly fitness challenges come in. A weekly fitness challenge can help keep you accountable, motivated, and on track toward your fitness goals. In this article, we’ll discuss 9 engaging weekly fitness challenge ideas to encourage a healthy workplace lifestyle.

What Are Weekly Fitness Challenges?

What Are Weekly Fitness ChallengesWeekly fitness challenges are small, achievable goals that you can set for your team to help them stay on track with their fitness journey. These challenges can be as simple or as complex as you want, as long as they are realistic and achievable within a week’s time frame.

The key to a successful weekly fitness challenge is setting a goal that is challenging enough to push your employees out of their comfort zone, but also realistic enough that they can achieve it within the given week.

Importance Of Weekly Fitness Challenges

Weekly fitness challenges are important because they will help your team stay motivated and accountable. When they set small, achievable goals for themselves, it’s easier to stay committed to their fitness routine. There are several benefits to incorporating weekly fitness challenges into their routine. For example, they can help them:

  • Stay motivated
  • Improve your fitness and health
  • Build healthy habits
  • Track progress
  • Set achievable goals
  • Boosts your confidence

Setting Up Weekly Fitness Challenges

Before we dive into the 9 engaging weekly fitness challenges, it’s important to understand how to set them up properly. Here are some tips to keep in mind:

  • Goal-Setting: Setting realistic goals is important when it comes to weekly fitness challenges. You want to set goals that are challenging, but also achievable. This will help your team stay motivated and committed to their fitness routine.
  • Choosing The Right Challenge: Choosing the right challenge is crucial when it comes to weekly fitness challenges. You want to choose a challenge that is appropriate for their fitness level and interests. For example, if they are not a fan of running, a walking challenge may be a better fit for them.
  • Tracking Progress: Tracking their progress is important when it comes to weekly fitness challenges. It allows them to see how far they’ve come and helps keep them motivated to continue.
  • Rewards: Rewards are a great way to keep them stay motivated and on track with their fitness goals. Choose a reward that is meaningful to them, such as a new workout outfit or a massage.

9 Engaging Weekly Fitness Challenge Ideas

Here are 9 engaging weekly fitness challenges to try out for your team:

30-Day Fitness Challenge

A 30-day fitness challenge is an excellent way to commit to a fitness goal and make progress over a set period. Choose a specific fitness goal, such as completing a certain number of push-ups or running a set distance, and aim to complete it by the end of the 30 days. Participants can track progress and encourage each other along the way.

Walking/Running Challenges

Walking and Running ChallengesWalking or running challenges are a great way to increase their cardiovascular fitness. To participate, set a weekly step goal and use a fitness tracker to log daily steps. At the end of the week, compare progress with others and celebrate achievements.

Whether he/she is a beginner or an experienced walker/runner, there is a wide variety of walking/running challenges available that can help them to stay motivated and achieve his/her fitness goals.

Plank Challenges

The plank is a simple yet effective exercise that targets the core and strengthens the entire body. To participate in a plank challenge, start with a baseline time, and aim to increase it each week. For example, on week one, hold a plank for 30 seconds and aim to add 10 seconds each week. Challenge friends or coworkers to participate and see who can hold a plank the longest.

Yoga Challenges

Yoga is an excellent way to improve flexibility, strength, and balance. A weekly yoga challenge can help build a consistent yoga practice and try new poses. Choose a new pose each week, and aim to master it by the end of the week. Participants can share photos or videos of themselves practicing the pose and encourage others to try it out.

HIIT Challenges

High-Intensity Interval Training (HIIT) is a popular and effective way to improve cardiovascular health and burn calories. A weekly HIIT challenge can be done in the comfort of one’s home and consists of short bursts of high-intensity exercise followed by a period of rest. Participants can follow a pre-designed HIIT workout or create their own and challenge friends or coworkers to complete it.

Bodyweight Challenges

Bodyweight challenges can be a fun and effective way to build strength and endurance without any equipment. Set a goal to complete a certain number of push-ups, squats, or lunges each week, or to complete a bodyweight circuit workout.

Water Intake Challenges

Encouraging employees to stay properly hydrated can be a significant challenge, as many people struggle to consume the recommended daily amount of water. To promote optimal health and wellness in the workplace, consider implementing a hydration or water-drinking challenge.

By gradually increasing the amount of water employees consume each day, this challenge can help them stay hydrated and reap the numerous benefits associated with proper hydration. From improving mood to aiding weight loss, a workplace water challenge can positively impact both the body and mind.

Meditation Challenges

Meditation challenges can help reduce stress and improve mental health. Regular practice of meditation can enhance one’s ability to focus and regulate emotions, ultimately resulting in better mental clarity and well-being. By setting achievable goals for meditation, individuals can create a habit of mindfulness, leading to an improved quality of life.

Healthy Eating Challenges

Participating in healthy eating challenges can assist in developing healthy eating habits by establishing specific goals. These challenges may involve setting targets to consume a certain amount of fruits and vegetables on a daily or weekly basis, or to avoid consuming processed foods. By incorporating more whole foods into one’s diet and reducing the intake of processed foods, individuals can improve their overall nutrition, maintain a healthy weight, and reduce the risk of chronic diseases.

How To Make Weekly Fitness Challenges More Effective

Finding a workout buddyTo make your weekly fitness challenges more effective, consider the following tips:

  • Finding a workout buddy – Having a workout buddy can help keep you accountable and motivated. Find a colleague or a friend or a family member who shares your fitness goals and commits to doing weekly fitness challenges together.
  • Accountability – Hold yourself accountable by tracking your progress and sharing it with others. This can help you stay motivated and on track.
  • Social media support – Share your weekly fitness challenge ideas on social media and join fitness communities for support and motivation.
  • Making it fun – Choose challenges that are fun and enjoyable for you. This will help you stay committed and engaged in your fitness routine.


In conclusion, weekly fitness challenge ideas can provide an opportunity to try new exercises, stay motivated, and build a consistent fitness routine. These nine engaging weekly fitness challenge ideas offer a variety of options to cater to different fitness levels and interests.

Employee wellness programs are the key to improving employee motivation, productivity, and retention. At MantraCare, we have a team of health experts, counselors, and coaches who serve corporate employees with 10+ wellbeing programs including EAP, Employee Diabetes Reversal, Corporate MSK, Employee Fitness, Corporate Yoga, and Employee meditation.

If you have any other fun and engaging weekly workout challenge ideas, share them with me in the comments below. Let’s stay motivated and committed to our fitness goals. Remember, consistency is key to staying fit and healthy!

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