{"id":92898,"date":"2025-07-26T02:00:20","date_gmt":"2025-07-26T02:00:20","guid":{"rendered":"https:\/\/www.europesays.com\/us\/92898\/"},"modified":"2025-07-26T02:00:20","modified_gmt":"2025-07-26T02:00:20","slug":"30-day-bodyweight-challenge-to-strengthen-your-whole-body","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/92898\/","title":{"rendered":"30-Day Bodyweight Challenge To Strengthen Your Whole Body"},"content":{"rendered":"

Whether you\u2019re new to fitness, have taken a break from working out, or just want a simple yet effective exercise program you can do anywhere, get back to basics with the Women\u2019s Health+ Ultimate 4-Week Bodyweight Challenge<\/strong>. Over the next four weeks, you\u2019ll follow an alternating schedule of strength training<\/a> and cardio sweat seshes\u2014no equipment needed\u2014to master each move\u2019s proper form rather than adding more sets, reps, and weight.<\/p>\n

After all, \u201cbodyweight movements<\/a> are the foundation to being able to load heavier,\u201d says Lauren Kanski<\/a>, CPT, the creator of the Body & Bell program<\/a> on the Ladder app and a WH advisor who created this plan. \u201cBalance and stability with proper form is more important than how heavy our equipment<\/a> is.\u201d Plus, bodyweight exercises have major mental benefits because they allow you to strengthen your mind-body connection<\/a>. \u201cWhen we focus on components of the skill itself, the brain has to adapt\u201d by learning something new, which will help you in the long-run, Kanski says. <\/p>\n

Women’s Health+ members, you get exclusive access to free PDFs of all of our fitness challenges. Head to WomensHealthMag.com\/Challenges<\/a> for more!<\/p>\n

Each week, you’ll do a different bodyweight workout consisting of 5 exercises and learn how to do each move with proper form, and for how long or how many reps. This total-body training program alternates between 1 day of strength training for just under 20 minutes, then 1 day of low- or moderate-intensity, low-impact cardio<\/a> lasting 30 to 45 minutes to let your joints and muscles recover while improving cardiovascular health<\/a>. \u201cIt hits almost all of our biggest movement patterns and incorporates balance, strength, and power<\/a>,\u201d says Kanski. Nothing gets left out! <\/p>\n

The Workouts<\/strong><\/strong> <\/p>\n

Equipment:<\/strong> none <\/p>\n

Time:<\/strong> 20 minutes or less<\/p>\n

Instructions:<\/strong> Do each week’s Women\u2019s Health+ workout 3 times per week, alternating each one with a day of cardio. Perform 3 sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between each set. Then, continue on to the next move. <\/p>\n

\"ultimate<\/p>\n

Grace Martinez<\/p>\n

Join the Women’s Health+ 30-Day Bodyweight Challenge:\"womanWeek 1Hearst Owned\"womanWeek 2Hearst Owned\"womanWeek 3Hearst Owned\"womanWeek 4Hearst Owned <\/p>\n

Want to access a PDF version of this challenge? Become a WH+ member to access it below. <\/p>\n

Download this challenge as a PDF<\/a><\/p>\n

Why Bodyweight Workouts Are Effective<\/strong><\/p>\n

Mastering bodyweight movements is the key to lifting heavier, and getting even stronger, Kanski says. Once you nail a move and its proper form, you\u2019ll be reaping the maximum amount of benefits, and preventing injuries that could happen if you do a move improperly. Of course, you\u2019ll see mental benefits too: Each time you zero in on a move\u2019s form from start to finish, you\u2019ll strengthen your mind-body connection. This makes bodyweight workouts a great option for beginners, or anyone who\u2019s taken a break from working out and wants to get back into a strength training routine.<\/p>\n

With no weights required, what are you waiting for? You’re about to become your strongest self. <\/p>\n

\"Headshot<\/p>\n

Addison Aloian is the associate health & fitness editor at Women\u2019s Health, where she writes and edits across the health, weight loss, and fitness verticals. She\u2019s also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York City\u2014she recently completed her first half-marathon\u2014and watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women’s Health, her work has also appeared in Allure, StyleCaster, L’Officiel USA, V Magazine, VMAN, and more.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Whether you\u2019re new to fitness, have taken a break from working out, or just want a simple yet…\n","protected":false},"author":3,"featured_media":92899,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[2874,61410,1201,1198,210,2875,61409,67,132,68],"class_list":{"0":"post-92898","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-content-type-how-to-service","9":"tag-contentid-36e605ba-2245-40f0-9471-13b4ba4ee0ef","10":"tag-displaytype-standard-article","11":"tag-fitness","12":"tag-health","13":"tag-locale-us","14":"tag-shorttitle-a-4-week-bodyweight-challenge-for-major-sculpting","15":"tag-united-states","16":"tag-unitedstates","17":"tag-us"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114917069669657623","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/92898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=92898"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/92898\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/92899"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=92898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=92898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=92898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}