Are you stuck doing the same workout over and over?
It’s easy to get comfortable with a routine. However, doing the same thing every time can get boring and may slow down your progress. That’s why adding variety is so important. The One Week Fitness Challenge is a fun way to break out of your usual habits. Each day, you’ll try a new type of exercise. By the end of the week, you’ll feel fitter, more energised, and ready to take on anything.

Why Try a One Week Challenge?

First of all, your body gets stronger when you mix things up. For example, strength training builds muscle, while cardio improves your heart health. At the same time, yoga or stretching keeps your body flexible and helps prevent injury.

Secondly, switching exercises keeps your mind engaged. When you try new movements, your brain also gets a workout. Plus, you might find something you really enjoy but never considered before.

Your 7-Day Plan

Here’s a simple plan to follow. You can do these workouts at home, outdoors, or at the gym.

Day 1 – Strength

Start the week by lifting weights or using bodyweight exercises like push-ups and squats. Strength training not only builds muscle but also supports your joints and bones.

Tip: If you’re new to weights, begin with light dumbbells or resistance bands.


Day 2 – Cardio

Go for a brisk walk, a run, or a cycle ride. You could also try the rowing machine or cross trainer at the gym. Cardio workouts improve stamina and boost your mood.

Tip: Just 20 minutes can make a big difference to your energy levels.


Day 3 – Yoga or Pilates

Mid-week is perfect for a slower, more mindful workout. Yoga stretches your muscles and improves balance. Pilates focuses on your core and posture.

Tip: Our gym offers beginner-friendly classes, or you can try a virtual class on our Virtual Studio accessible via our mobile app which you can download from the Google Play Store or App Store.

Day 4 – HIIT (High-Intensity Interval Training)

HIIT involves short bursts of exercise, like sprints or jump squats, followed by a rest period. It’s quick, effective, and great for fat burning.

Tip: You only need 15–20 minutes for a full HIIT session.

Day 5 – Core Workout

Focus on your abs, obliques, and lower back with planks, leg raises, and Russian twists. A strong core helps with everyday movements and reduces back pain.

Day 6 – Something New

Try a class you’ve never done before. It could be boxing, Zumba, or a spin class. Stepping out of your comfort zone keeps things exciting.

Tip: Even if you feel unsure, remember that every expert was once a beginner.


Day 7 – Rest or Active Recovery

Your body needs time to recover. Go for a light walk, stretch, or simply relax. Rest days are just as important as workout days.

The One Week Fitness Challenge is simple, fun, and easy to fit into your life. You don’t need fancy equipment or hours of time. All you need is the motivation to try something new! So, are you ready to give it a go? Challenge yourself this week and discover how good it feels to mix up your fitness routine.