Fitness challenges

over 50s personal training

Fitness challenges.


Fitness challenges are a fantastic way to keep in shape when you don’t have access to your regular gym or personal trainer.

They are also a great way to add some variety or volume to your existing training routine.

Here are some weekly fitness challenges for you to choose from:


10,000 step challenge.

Set your activity tracker to a 10,000 step daily target.

Try to hit this target every day for a week.

This is the equivalent to walking around 5 miles a day for most people.

This challenge is great for fat burning, weight loss, cardiovascular fitness, recovery work and leg conditioning.

Walking is relatively low impact, so this challenge is particularly suitable for beginners.


Mile a day challenge.

Run a mile a day, without stopping, every day for a week.

This challenge is a great way to burn fat, build fitness and condition your body without over-training.

You will also build mental strength and re-enforce good training habits by getting through this seven day challenge.

Running a mile should take around 10 minutes – give or take a minute or two, depending on current fitness levels.

This fitness challenge is suitable for beginners and intermediate trainees.


Basic 100 rep conditioning challenge.

Perform 25 reps of the following exercises every day for a week:

  • Body weight squats
  • Press ups
  • Walk outs
  • Crunches.

Take as many rounds as you need to get through these daily exercises.

The important thing is that you have completed the 100 daily reps before you go to bed!

This is a great fitness challenge for beginners, as it conditions and prepares the muscles for more challenging and effective workouts in the future.


250 rep challenge.

Perform 50 reps of the following exercises every day for a week:

  • Body weight squats
  • Press ups
  • Alternate body weight lunges
  • Walk outs
  • Crunches

Take as many rounds as you need to get through the exercises.

Mix up the order of things if you like – just make sure you keep track of how many reps you have completed of each exercise.

This is a good challenge for intermediate trainees, and prepares the body for more explosive fat burning training such as circuit training, bodybuilding and weight training.


500 rep challenge.

Perform the following exercises throughout the day every day for a week.

  • 100 reps of body weight squats
  • 100 press ups
  • 100 alternate body weight lunges
  • 50 walk outs
  • 25 chin ups
  • 25 burpees
  • 100 full sit ups

Mix up the order of things if you like, but be wary of performing movements like burpees or chin ups if you aren’t feeling somewhat warmed up.

This fitness challenge is for intermediate and advanced trainees.

If you are able to work through it all in one go, then it’s a superb fat burning and conditioning routine to perform.


Good luck with whichever weekly fitness challenge you choose!

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Written by 

Sam is a Premier Diploma qualified personal trainer in SW London and is the founder of

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