Getting fit doesn’t have to be hard. In fact, starting small is one of the best ways to stick with a fitness routine. This easy fitness challenge is designed for beginners who want to build strength, stay active, and feel better—all without going to the gym or using any special equipment.

Here’s your simple 7-day fitness challenge:

• Day 1: 10 bodyweight squats

Squats strengthen your legs and core. Do them slowly and with control.

• Day 2: 10-second plank hold (x3 sets)

This move works your entire core. Take short breaks between each set.

• Day 3: 10 jumping jacks (x2 sets)

Great for cardio and warming up your body.

• Day 4: 10 knee push-ups

Push-ups build upper body strength. Start on your knees if you’re a beginner.

• Day 5: 10 walking lunges

Work your legs, balance, and coordination.

• Day 6: 20-second wall sit

Lean against a wall and hold a sitting position to build leg strength.

• Day 7: Rest and stretch

Take 5–10 minutes to stretch and let your body recover.

Repeat this challenge weekly and slowly increase the reps or time as you get stronger.

Make Progress with PumpPal

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