30-Day Total Body Transformation Challenge - Sporty Types

30-Day Total Body Transformation Challenge


The goal of this challenge is to improve your overall fitness level and transform your body through a combination of strength training, cardiovascular exercise, and healthy habits.



1. Commit to completing the challenge for 30 consecutive days.

2. Consult with a healthcare professional before starting any new fitness program to ensure it suits your individual needs.

3. Stay consistent and complete all the workouts and activities as scheduled.

4. Maintain a healthy diet and focus on consuming nutrient-dense foods.

5. Stay hydrated by drinking an adequate amount of water throughout the day.

6. Get sufficient rest and aim for at least 7-8 hours of sleep each night.

7. Listen to your body and modify exercises or activities as needed to prevent injury.


Weekly Workout Schedule

Week 1

Day 1: Strength Training (Full Body). This link will take you to exercises for the upper and lower body.

Day 2: Cardiovascular Exercise (30 minutes of jogging, cycling, or any preferred aerobic activity)

Day 3: Active Rest Day (Yoga, stretching, or light activity)

Day 4: Strength Training (Upper Body)

Day 5: Cardiovascular Exercise (Interval training or HIIT workout)

Day 6: Active Rest Day (Yoga, stretching, or light activity)

Day 7: Active Rest Day (Outdoor activity like hiking, swimming, or cycling)


 Running - Sporty Types


Week 2-4

Repeat the Week 1 schedule, but gradually increase the intensity of your workouts. Add more repetitions, sets, or increase the weights for strength training exercises. Increase the duration or intensity of your cardiovascular exercises.


Running - Sporty Types


Tracking Progress

1. Take 'before' photos at the beginning of the challenge to document your starting point.

2. Keep a workout journal to track your exercises, weights, and repetitions.

3. Track your measurements (waist, hips, chest, arms, and thighs) every week.

4. Monitor your energy levels, sleep quality, and overall well-being throughout the challenge.

5. Take 'after' photos and compare them with the 'before' photos at the end of the challenge to see your progress.



At the end of the 30-day challenge, reward yourself with something you enjoy, like a massage, new workout gear, or a healthy treat. Celebrate your commitment and hard work!

Reward - Sporty Types

Remember, always listen to your body and prioritize safety during the challenge. If you have any concerns or medical conditions, consult with a healthcare professional before starting. Good luck on your fitness journey!

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