It is imperative that you get some exercise while on the challenge. We recommend joining a CrossFit gym for optimal fat burning workouts, but if that is not possible you can get a good workout at home. We have a variety of 10 – 20 minute workouts listed below that you can do at home by yourself with no equipment. Maybe print the page up, and cut up all the exercises into small pieces and place them in a bowl and randomly draw workouts. You can do one in the morning or at night, or of you are feeling really good why not try to do workouts in the morning and at night on some days. Ideally you should be working out about 5 days week. If you have not exercised in a while you should always consult a physician first! If you do not understand one of the workouts try to Google it first and if you still can;t figure it out then leave a comment below or email us!

Beginner

1. Run 5 minutes turn around and go back in less than 5 minutes
21 vertical jumps (2 feet above your reach)
21 pushups
15 vertical jumps (2 feet above your reach)
15 pushups
9 vertical jumps (2 feet above your reach)
9 pushups
Repeat the run…5 min out less then 5 back.
2. Five rounds of
Lunge 20 steps
20 squats
10 pushups
3. 10x 100meter run sprint
Rest 1 minute between efforts
4. Ten rounds of
10 burpees
10 situps
5. Do 25 squats 5 pushup
20 squat 10 push up
15 squat 15 pushup
10 squat 20 pushup
5 squat 10 push up
6. Run 20 minutes stop every 2 minutes and do 10 squats and 10 pushups
7. Ten rounds
:30 second squat jump
:30 second rest
8. AMRAP in 20 minutes
5 pushups
10 sit ups
15 squats
9. AMRAP in 10 minutes
3 Burpees
4 pushups
5 squats
10. 40-30-20-10 reps of walking lunges and pushups
11. 10 rounds for time of: 100 meter sprint and 10 burpees
12. 10 push-ups 10 sit ups 10 squats – 10 rounds.
13. 200 air squats for time.
14. Run 200m 10 squats 10 push ups 5 rounds.
15. Sprint 200m and do 25 push ups, 3 rounds.
16. 5 push ups 5 squats 5 sit ups, 20 rounds.
17. Run 1 mile for time.
18. Do 10 burpees take 10 breathes, ( you can breath all you want
while you do the burpees) do 9 and take 9 breaths etc…down to 1.
19. 5x 400M sprints.
20. 10 X 100 m dash.
21. Run 1 mile, lunging 30 steps every 2 minutes
22. 4 rounds for time of 25 jumping squats, 25 sit ups
23. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
24. 10 air squats every 1 minute of your 1 mile run.
25. 100 burpies for time.
26. 100 push ups for time.
27. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
28. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
29. 10 walking lunges, 10 push-ups, 10 rounds.
30. 7 squats, 7 burpies, seven rounds, for time.
31. Run 1 mile, plus 50 squats-for time.
32. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
33. 50 air squats x 5. Rest equal amounts as it took to do each 50.
34. Run 1 mile and do 10 push-ups every 1 minute.
35. Sprint 100m 30 squats…8 rounds.
36. 100 air squats 3 min. rest, 100 air squats.
37. 50 burpies for time.
38. run 200 meters, 50 squats, 3 rounds
39. 3 rounds for time of: 20 Air squats, 20 Burpies, 20 Push-Ups

More Advanced

40. Run 1 mile
100 situps
100 supermans
Run 1 mile
41. Tabata (20 seconds of work 10 seconds of rest 8x)
Tabata squat
Tabata pushup
Tabata situp
Tabata press anything over head (even just your arms)
42. Five rounds
50 step ups or box jumps /10 burpees
43. Bottom to bottom tabata squats
20 second of work and 10 seconds of a squat hold
Run 1 mile
44. 4 rounds for time of: 1/2 mile run and 50 squats
45. 10 Handstand push ups and a 200m run 3 rounds.
46. Handstand 30 seconds and 10 squats, 8 rounds.
47. 30 second handstand against a wall, followed by a 30 second static
hold at the bottom of the squat. 5 rounds.

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