- Training plan
About this challenge
Juggling a busy career, social life and the time to exercise can be tough, but it’s also achievable. If you’re struggling to see your fitness goals through to the bitter end, just take it one day at a time.
Work your way up to a happy and healthy active lifestyle with our 10-day challenge.
beginner Training Plan
Entry requirements: beginner
Day 1 - Make time
First of all, take a closer look at what you do everyday and really make the effort to squeeze in the time for exercise. Be that setting out a little earlier in the morning and speed walking to the office, or cutting your 1 hour lunch short for a 30 minute run - there’s always time for a workout, you just need to find it.
Even if you can’t dedicate a portion of time to fitness, there are other means. Squat when you brush your teeth, jog on the spot as the kettle boils, lunge while you watch the TV. Like we said, there’s always time for exercise.
Day 2 - Be positive
Finding motivation is one of the hardest parts of getting fit. Home comforts are very tempting after a long day at work, but you need to resist the urge to put your feet up and instead, get moving!
Try and think ahead. Why do you want to be more active? Focus on that reason and think about what the end result will be - a new, healthier you. Accept that yes, there will be stumbling blocks along the way, but as long as you stick at it and stay positive, you’ll achieve your goals.
Day 3 - Set key goals
Often we jump in at the deep end when trying to get active, only to feel disheartened when our muscles ache from over exertion and we can’t immediately see the body of our dreams looking back at us in the mirror. That’s where goal setting steps in.
Taking on everything at once is too hard. Instead, set key goals that are realistic - be that running a 5k or losing a few extra pounds. Then, make your plan of attack. Our 'Challenges' page is the perfect place to get started.
Day 4 - Get a squad
If you struggle to feel motivated, training with friends can really help. When you’re feeling down and are ready to throw in the towel, having a buddy by your side can be the perfect pick-me-up.
Skip booze-fueled nights on the town, and instead, organise a parkrun for you and your pals. The endorphin high you get from pounding the pavements beats a hangover any day.
Day 5 - Factor in rest
You’ve successfully made it to the halfway mark, which hopefully means that you’ve managed to squeeze in exercise 5-days in a row. If you’re feeling a little weary from your reintroduction to fitness - never fear. Rest days are an essential part of your sporting week.
All your hard work on the treadmill or lifting weights will only pay off if you give your body enough time recover effectively. Reshaping your body takes a lot of rest time, so be sure to fit in 1-2 rest days per week.
Day 6 - Eat right
Be honest, are you eating more than you’re burning? If your goal is weight loss, this is one area of your 10-day challenge that you really need to get right. How you fuel your body makes all the difference to your training - so skip the junk and snack on healthier alternatives.
Ease yourself into a nutrient-rich diet with simple food switches; chocolate for nuts and seeds, crisps for popcorn, sweets for fruit.
Day 7 - Track your progress
If you need that extra push, a great incentive can be tracking your progress. Seeing in black and white how well you’re doing can be just the boost you need to keep up the good work. There are loads of amazing, not to mention, free apps out there that allow you to check your progress. Here you’re free to set daily goals and challenge friends who also use the app.
If you want to take it one step further, wearables such as the Fitbit are also available to track your training. They can be a little pricey, but are a worthy investment.
Day 8 - Reward yourself
Getting active isn’t all work and no play. Completely cutting out the treats you love will only cause you to crave them even more - so set them aside as a little reward for yourself. Hit a personal goal? Reach for the snack box or catch-up on that box-set you’ve neglected over the past few months. Everything in moderation is fine.
If you know that you’re likely to binge and fall back into your old inactive ways, try sticking to guilt-free treats that won’t harm your diet quite as much.
Day 9 - Don’t get stale
The worst thing that can happen to a fitness routine is boredom. Not only do you feel less motivated and in turn, less likely to reach your potential, but chances are your workouts aren’t as varied as they should be. Doing the same things day-in-day out can seriously stunt your progress.
As a means of avoiding training monotony, try varying your workouts. A mix of all types - strength training vs. cardio will keep you on your toes and whip you into shape quicker than you think.
Day 10 - Don’t overdo it
Congratulations! You’ve made it to day 10 and that’s amazing. Now the tricky part - making the habit stick.
The key here is to go at your own pace, don’t over do it. Take everything you’ve learnt over the past 10 days and bring it all together. Find friends to workout with, take rest days and treat yourself every now again - keep the momentum going.
For more information on how to maintain a healthy, happy active lifestyle, realbuzz HQ are always here to lend a hand.