14 day workout challenge for full body fitness

Try this 14 day workout challenge to kick start yourself in a regular fitness habit. There are 4 different routines, each to be done 3 times, with 2 days rest over the 14 days, as shown in the workout schedule. Each routine should take 10 minutes or less, so it shouldn’t be hard to fit the challenge in each day.

General workout information

Before you start, please read this general safety information.

What you need for this workout

Upper body: the exercises will be more effective with hand weights. Between 2-4lbs (1-2kg) is a good weight to start with. See a hand weight buying guide here.

Leg workout: you just need to make sure your footwear is non-slip if you’re on a floor with a slippery surface.

Ab workout: you need some sort of cushioning for your spine – ideally an exercise mat. See an exercise mat buying guide here.

Walk/run: for running it’s best to have shoes that will absorb some of the impact.

14 day workout challenge schedule

The challenge is split up into walks, upper body, legs & abs routines. The schedule shows which workout to do each day. Details of the workouts are below the schedule.

10 minute walk/run – days 1, 6 & 11

The 14 days starts with a 10 minute interval walk/run plan.

Warm up and cool down with normal speed and moderately fast walking, with a 4 minute run in the middle. If you would rather not run, then just speed up to a very fast walk.