Nivati’s 30-Day Fitness Challenge and Plan - band, dumb bells, and sign that says Wake up & Workout

Nivati’s 30-Day Fitness Challenge and Plan

Trevor Conrod
June 26, 2023
June 26, 2023

With summer in full swing, what better way to stay motivated, energized, and healthy than a 30-day fitness challenge? In this post, we’ll review all the details about the challenge, including the workout setup, tips for staying on track, and the benefits you can expect. This challenge will help you improve your overall health and well-being regardless of your fitness experience. So, let's dive in on this exciting challenge together!

This plan includes parts with videos exclusively on the Nivati Platform. Contact your HR representative about adding Nivati to your employee assistance or current wellness program!

Workout Setup

We will work the entire body for this challenge and build strength and endurance. It’s important not to ignore the muscle groups that challenge you most, and we will be checking all the boxes! Here is a breakdown of how each week will look in the challenge.

Monday = Upper Flex

Mondays are going to be our upper body strength-focused workout days. A slower-paced strength workout is a great way to start the week strong and provides the foundation for our workouts to follow.

Follow Along Nivati Workouts:

Recommended Exercises For Today:

  • Chest Press
  • Pushups
  • Lateral Raises

Tuesday = Cardio Day!

You may not be into it, but there’s no way around a good cardio workout. A good cardio workout doesn’t mean one that leaves you on the floor breathless but instead challenges your cardiovascular system by increasing your heart rate and moving you through exercises at an accelerated pace.

Follow Along Workouts:

Other Recommendations For Today:

  • Treadmill
  • Jump Rope
  • Exercise Bike

Wednesday = Active Recovery

After some challenging workouts under your belt, Wednesday is our designated active recovery day. An active recovery day indicates that you intentionally dial down your fitness to help with muscle soreness and overall recovery. Some great options for active recovery days include; walking, stretching, bike riding, swimming, or gentle yoga.

Fitness Options:

Thursday = Lower Light Up

At this point in the week, we’ve worked our upper body and are ready to bring the same challenge to the lower! Whether your legs are your fitness focus or not, it’s essential to exercise them to increase bone strength, help with joint mobility, and prevent future injuries.

Follow Along Workouts:

  • Coming Soon Mid-July!

Other Recommendations For Today:

  • Squats
  • Step Ups
  • Wall sit

Friday = Cardio Day 2x!

Incorporating cardiovascular workouts into your weekly routine more than once can enhance your fitness performance, leading to a direct and positive impact on your daily life.

Follow Along Workouts:

Other Recommendations For Today:

  • Elliptical
  • Brisk Walk or Jog
  • Swimming

Saturday = Full Rest Day

Like Wednesday's active recovery, a standard rest day is equally important for your recovery and workout longevity. On full rest days, the only activity necessary is that from your regular everyday routine (work, home, etc.).

Sunday = Full Body Fitness

Our last fitness day will be a workout focusing on each body part. Rather than an upper or lower segment, this day will help to build full-body muscle endurance with light to medium weights. We are coming back from Saturday's full rest day, so give it all you got!

Follow Along Workouts:

Recommended Exercises For Today:

  • Sit-ups/ Crunches
  • Glute Bridge
  • Plank

Tips For This Challenge

As with any challenge, this may push you past your comfort zone, and certain days will feel more manageable than others. Here are some tips to keep in mind when starting your 30-day challenge.

Make It Your Own

In this challenge, you have guidelines and a general structure to help you along the way. But don’t forget that you are the one completing this challenge. And you can shake this up whenever you need to! 

A great example is if you have an upper body day approaching but still feel overly soar. A great option would be to either change your rest day for the week or opt for a different workout on that day.

Ultimately, the challenge's goal is to help you improve your fitness and overall health. So while the structure is intentional, it is also wise to be flexible with yourself and make adjustments as necessary to ensure you can safely and effectively complete the challenge.

Listen To Your Body

In the same light as our last point, this is your challenge. If your body is giving you signs of prolonged muscle fatigue, dizziness, or trouble sleeping (when that wasn’t the case before), this could be a sign your body needs a rest day. 

Never hesitate to modify workouts or stop training altogether if you experience any abnormal pain. Pushing yourself is great, but going too far past your limits will land you further from your goals than when you started and could result in an injury.

Celebrate Your Wins

Celebrating big or small wins is vital to stay motivated and encouraged throughout this challenge. Achieving milestones such as losing a few pounds, completing a week-long workout routine, or even just sticking to a new healthy habit for a few days can provide a much-needed boost of confidence and inspire us to keep going. 

Taking the time to acknowledge and celebrate these wins, whether with a hobby you enjoy or some positive self-talk, can help us stay focused on the bigger picture and ultimately make reaching our fitness goals a more enjoyable and rewarding experience.

Commit To Fit

Ready to take on the challenge? You’ve got this! Taking care of your body is a continuous journey, and the 30-day fitness challenge is one step along the way. Stay motivated and enjoy the journey towards a healthier, happier you. Let the 30 days begin!

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