Skipping workouts? Choosing extra TV time over chasing your fitness goals? No shame – we’ve all been there. The good news is that there are lots of ways to boost your workout motivation. One of them: a 30-day fitness challenge.

These types of challenges are approachable and the steps to success are clear. What's more, they can help you build confidence and set habits that will hopefully last long after the month ends.

If you’re interested in giving it a shot, we’ve got you covered. This 30-day fitness challenge was designed by Charlee Atkins, a certified personal trainer and founder of Le Sweat. The workouts are each 20 minutes long, and you can access follow-along videos via the All/Out Studio fitness app. Plus, the challenge is customizable for all fitness levels.

Try the All/Out Studio fitness app for free with code FREE30 at checkout or become a WH Stronger member for 60 days free!

“If you’ve already got a solid workout routine going, lean into the dumbbell workouts and focus on increasing your weight throughout the 30 days,” Atkins says. “If you're a complete beginner, I recommend starting with the bodyweight workouts and making sure you really nail those before moving onto the weighted workouts on the days you feel stronger.”

As for the results you can expect from this particular challenge, you should be able to do more reps over the course of the month, which is a sign your fitness level is increasing, according to Atkins. Plus, it’s likely you’ll notice some muscle definition and higher energy levels.

“The key is to be consistent with your practice,” Atkins says. “That’s the only ‘secret.’”

Sweat with us! Join our Facebook group to receive daily reminders, non-stop motivation, and support from other women tackling Women's Health's 30-day challenges.

The calendar below will help you to keep track of your workout schedule, as well as the mini goals to target each week. In week one, you’ll aim for good form on each move. Increase your rep count in week two, and shake things up with a new type of cross-training in week three. In week four, try the weighted workouts (or pump up the amount of weight you were already using). As for week five, just finish strong!

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You can find links to each workout below—or if you want follow-along videos of each routine, download the All/Out Studio app (use code FREE30 at checkout for your first month free).

Monday: Lower-Body Bodyweight Workout or Lower-Body Dumbbell Workout

Tuesday: Upper-Body Bodyweight Workout or Upper-Body Dumbbell Workout

Wednesday: Cross-Training (Find Options Here)

Thursday: Total-Body Bodyweight Workout or Total-Body Dumbbell Workout

Friday: Bodyweight Abs Workout or Dumbbell Abs Workout

Saturday: Cross-Training (Find Options Here)

Sunday: Rest

Crush This 30-Day Challenge

Here are Atkins' tips to keep in mind as you complete the challenge:

  • Work out in the morning. "This is my number-one tip for people who struggle to find the time to work out. And since these 20-minute routines include a warm up, they're really 20 minutes from start to finish."
  • Don't overdo it with weight. "In the videos for these, I'm using 6-pound weights and 10-pound weights. When in doubt, though, go lighter. Make sure you can do the moves with correct form before increasing your weight."
  • Get creative with cross-training. "Cross-training can include cardio or mobility workouts—basically anything that keeps you moving except strength workouts (since that's what the challenge focuses on)."
  • Track your reps. "It's great motivation when you can see that you're able to do more reps in weeks two, three, and four than you could in week one."

Try Our All/Out Studio App: Redeem your first month free with code FREE30 at checkout or become a WH Stronger member for as little as $2 per month for 60 days free.