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.

14 day workout challenge schedule

10 minute walk/run – days 1, 6 & 11

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

14 day workout challenge walk

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.

The upper body routine – days 2, 7 & 12

Do 3 sets of 15 reps of everything (that is, do each exercise 15 times, then start again and repeat twice more).

Upper body workout

Exercise instructions

Shoulder press

Forward raise

Side raise

The abs routine – days 3, 8 & 13

Do 20 reps of the crunch and reverse crunch and hold the plank for 30 seconds. Complete 3 sets of everything.

14 day workout challenge abs routine

Exercise instructions

Basic crunch

Reverse crunch

Elbow plank

The leg routine – Days 4, 9 & 14

Do 20 reps of the squat and lunges and hold the wall sit for 30 seconds.

Leg workout

Exercise instructions

Squat

14 day workout challenge - Lunge

14 day workout challenge - Wall sit

Get the 14 day workout challenge printable

Sign up for My Fitness Planner updates and get a free printable download of this workout e-mailed to you:

After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.

If the e-mails haven’t turned up within a few minutes, please check your junk folder, as some service providers have very strict filters.

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