30-Day Fitness Challenge
It’s December 2025! Are you ready to finish the year strong? I’ve created a fitness challenge that takes less than 15 minutes, is a full-body workout, and can be adjusted to meet you at your current fitness level.
The Goal
December is typically a crazy month when people often feel discouraged that they aren’t taking time for self-care or fitness. That’s why this challenge is quick (15 minutes) and is only done 3-5 times per week, not every single day like a lot of other fitness challenges out there. I know you’re busy! As long as you get through the workout a couple days per week you’ll be making progress on your fitness goals.
By the end of the month, you will feel stronger, increase your endurance, burn a few calories and feel a sense of accomplishment. You want to finish the year strong, right? It gives you a head start into the new year.
The Workout
- 5 Burpees
- 5 Squats
- 5 seconds Mountain Climbers
- 5 Biceps Curls
- 5 Sit Ups
- 5 Shoulder Press
- 5 Push Ups
- 5 second Plank
*Take a 45-second rest between each exercise*
Monitor Your Progress
Week 1 – Do 1 full circuit, 3 times this week.
Week 2 – Do 2 full circuits, 4 times this week.
Week 3 – Do 3 full circuits, 3 times this week.
Week 2 – Do 2 full circuits, 5 times this week.
As your body adjusts to the exercises you will find that it gets easier and your body will begin to crave the activity. It actually feels good to use your muscles.
What I’m personally doing is printing the workout and putting a checkmark next to each exercise as I finish it. I like seeing visual evidence that I’m making progress. Fun fact: Arnold Schwarzenegger used to write out his workout on a chalkboard and after he finished each rep he put an X through it so he (and all the other dudes in the gym) could see how hard he worked.
How to Customize
If you are just getting back into fitness, here are some tips:
- Stick to bodyweight or very light weights as applicable. The most important thing is to maintain proper form.
- Take breaks between reps. For example – you might need to catch your breath after each burpee. That’s fine! Listen to your body.
- Decrease the circuits. If three circuits is too hard, stop after two.
- Decrease the number of days you do the challenge. Maybe you have a lot going on in the final week and can only do the workout three times. Do what you can.
With consistency, this workout will become easier. You will be surprised how much you can improve your fitness in just one month.
If you want to make this more challenging you can:
- Use heavier weights each week
- Increase the number circuits
- Increase the number of days you do the challenge
The exercises are designed to work your full body. I designed this as a way to start preparing for the Spartan Sprint which requires strength, discipline and endurance…and running through a lot of mud, but no mud is required for this challenge 😉
Let’s Do This Together
I’m not a personal trainer anymore, just a fitness enthusiast. Check with your doctor before doing any exercise program. If you want to join in and tag me, feel free. It’s more fun when you workout with a buddy.
Lisa 😉
P.S. – Here’s here I got started in fitness:
Copyright (c) Lisa A. Traugott 2025. All rights reserved.