60-Day Fitness Challenge

A 60-day fitness challenge is a great way to get yourself motivated and making significant progress. Whether you do the challenge with friends or on your own, the sense of competition and achievement is integral in driving you forward. You can expect to see noticeable increases in your strength and endurance, as well as lower levels of body fat and greater lean muscle once you've completed this challenge.

  1. Bring On the Intervals

    • Interval training is a highly effective way to increase your cardio capacity, endurance and strength and to burn fat, when a calorie deficit is achieved. Interval training is characterized by repeating very intense bouts of activity, each followed by a brief period of rest. For example, you might sprint or cycle as fast as you can for 30 seconds, then take 15 seconds of rest and do this 10 times. In your first two weeks, do one interval session per week. In the third to sixth weeks, do two interval sessions. In the last two weeks, do three interval sessions.

    Compete Against Yourself

    • AMRAP workouts ("as many rounds as possible") have gained popularity recently. Pick six to seven bodyweight exercises, set a rep count and perform as many rounds as possible in a set period of time. Do this twice per week for the duration of the 60 days. For example, you might pick pushups, air squats, crunches, burpees, jumping jacks and mountain climbers, doing 15 repetitions each per round. Every time you do this workout, try to get in one more round, or at least an extra half-round, than you did the previous time.

    Get Complex

    • Complexes are a tough workout that require focus and determination. They are excellent for improving fitness and strength, as well as calorie burning. Using a barbell, pick four to six exercises, set a rep count and perform every exercise without resting or putting the bar down between them. For example, you might choose deadlifts, front squats, bent-over rows and overhead presses for six repetitions each. Choose weights that allow you to complete your weakest movement correctly. Do this twice per week for the duration of the challenge, aiming to either increase the number of repetitions per exercise or to increase the amount of weight you can use.

    Words to the Wise

    • A fitness challenge should be, well, challenging, and these are tough workouts that are going to give you a run for your money. However, they shouldn't take over your life or common sense. This challenge outlines two AMRAPs, two complexes and one to three interval sessions per week. For the sake of your schedule, you can combine each AMRAP with an interval session if you so choose. Do the complexes on their own, as they are very demanding on the body. Always make sure you warm up before you train to make sure you don't get injured, and never do exercises you don't know how to perform correctly -- if in doubt, seek advice.