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The Ultimate 30-Day Beginner's Guide To Fitness Day 17

Workouts don't have to be complicated to be tough. Today you'll choose from four deceivingly simple challenges that will test your lungs, muscles, and legs. Trust us, this will be fun!

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People who have undergone successful transformations will often say that it wasn't the brutal, fall-on-the floor workouts that got them to "after." It was the time they spent following a consistent routine for weeks on end, building skills and strength, and slowly getting better at performing tried-and-true, fundamental movements.

These are the sorts of workouts you're performing most commonly in the 30-Day Ultimate Beginner's Guide to Fitness. But even while you're following a rock-solid program built around the fundamentals, there's a lot of value to be had in the occasional "challenge workout." Steve will tell you about these today.

Ultimate 30 Day Beginners Guide To Fitness: Day 17
Watch The Video - 02:15

Day 17 Challenge

  • Complete one of four cardio challenges.

Challenge Makes Change

As Steve explained, challenge workouts have multiple benefits. They're great for testing how far you've come and adding a little excitement into the everyday routine. Because they send your heart rate through the roof, they can also help burn fat for hours after you work out, thanks to a phenomenon known as excess post-exercise oxygen consumption, or EPOC. This is what people are talking about when they rave about things like the Tabata protocol or other forms of high-intensity interval training (HIIT).

So why not do these types of workouts all the time? Depending on where you are in your fitness journey, you might find that a steady diet of high-intensity work leaves you worn out after just a few weeks. The takeaway is that an all-around athlete needs more than just high-intensity work. He or she needs strength and balanced muscular development, too!

Try just one of these four tough workouts today, and get ready to be reminded where your lungs are. Then keep the workouts in your back pocket for the next time you feel like you need a change of pace!

"It Sounds Easy But It Ain't"

Bodyweight Squat Bodyweight Squat


Rope Jumping

1 minute
Rope Jumping Rope Jumping

"The Triathlete"

Bicycling, Stationary Bicycling, Stationary



10 minutes
Jogging-Treadmill Jogging-Treadmill

Rowing, Stationary Rowing, Stationary

The Modified Litvinov

Bodyweight Squat Bodyweight Squat

Running, Treadmill Running, Treadmill

Tabata Front Squats


Front Barbell Squat

20 seconds work, 10 seconds rest
Front Barbell Squat Front Barbell Squat

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