From Men's Health · Brett Williams, NASM · · 1m 40s
Men's Health 30-Day Workout Challenge
Men's Health offers 30 days of 10-minute workouts to build habits without complex routines.
In brief
Men's Health offers 30 days of 10-minute workouts to build habits without complex routines. Men's Health provides a 30-day workout challenge with daily 10-minute routines using 11 exercises to improve fitness. Originally reported by Men's Health.
The Challenge Starts Simple
The Men's Health 30-Day Workout Challenge focuses on daily activity without complex routines or specific goals.
11 Exercises for All Levels
All workouts use just 11 exercises, designed by Men's Health fitness director Ebenezer Samuel, C.S.C.S.
Weekly Structure
Each week has a specific focus: mobility and core, upper push/pull, lower body, and core.
Week 1: Intervals
Week 1 uses interval training with 40 seconds work followed by 20 seconds rest for two rounds.
Week 2: AMRAP
Week 2 introduces AMRAP (as many rounds as possible) with 8-minute workouts.
Week 3: EMOM
Week 3 focuses on EMOM (every minute on the minute) with 8-minute workouts.
Week 4: EMOM+1
Week 4 increases intensity with EMOM+1, adding one rep to each exercise per round.
Week 5: Remix
Week 5 mixes previous workout styles into new combinations for varied training.
Brett Williams
Brett Williams, NASM Senior Editor, is a certified trainer and former pro football player.
Daily Commitment
By Day 30, participants complete the challenge and see improved fitness and strength.
No Equipment Needed
All workouts require no equipment, making them accessible for beginners and advanced users.
Why It Works
The challenge builds sustainable habits without overwhelming the user with complex routines.
What Happens Next
After completing the 30-day challenge, users can maintain their fitness with the same routines.
The short version
Men's Health provides a 30-day workout challenge with daily 10-minute routines using 11 exercises to improve fitness.
