28 Day Challenge

28 Day Fitness Challenge

30 Lessons

About this course

This 28-day challenge will turn you into a person who works out 15 minutes a day, four or 5 times a week.  There is a lot of pressure to be healthy , but if you’ve never really worked out before or you’re trying to get back on the fitness horse, it can be confusing or intimidating to know where to actually begin. That’s why we put together a realistic, not-super-intimidating exercise plan made up of bodyweight and cardio workouts you can do basically anywhere in 15 minutes.

Make sure you have taken the Anywhere 15 Minute Workouts Course before you take this challenge.  There is an opt in at the end of the course which triggers the  daily email emails to support you.

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Course Structure


This challenge will be great for your health and fitness.

Day 1

You don't have to be great to start, but you do have to start to be great.

Day 2

It may hurt today, but one day soon it will be your warm-up.

Day 3

Your body is more powerful than you realise, it's your mind that needs convincing.


Don't wish for a good body, work for it.

Day 5

I may not be there yet, but I'm closer than I was yesterday.

Day 6

The difference between wanting and achieving is discipline.

Day 7

The hardest lift of all is lifting your butt off the couch.

Day 8

Making excuses burns zero calories per hour.

Day 9

The only bad workouts are the ones that never happened.

Day 10

The pain you feel today will be the strength you feel tomorrow.

Day 11

Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.

Day 12

Nothing truly great came from a comfort zone.

Day 13

Rome wasn't built in a day. Work hard and the good results will come.

Day 14

Motivation is what gets you started. Habit is what keeps you going.

Day 15

A good workout is when you make your dry-fit shirt look like false advertising.

Day 16

If you consider quitting, just think about why you started.

Day 17

You can have results or you can have regrets.

Day 18

The body achieves what the mind believes.

Day 19

A 15 minute workout is only 1% of your day, so no excuses

Day 20

It comes down to one simple thing: How bad do you want it?

Day 21

Success starts with self-discipline.

Day 22

You don't get the ass you want by sitting on it.

Day 23

You are not fat. You have fat. You also have toes. You are not toes.

Day 24

Whether you think you can, or you think you can't, you're right.

Day 25

What hurts today, makes you stronger tomorrow.

Day 26

The difference between Try and Triumph is just a little Umph!

Day 27

Take care of your body. It's the only place you have to live in.

Day 28

Remember, you are only one workout away from a good mood.

Next Steps

What to do next