30 day bodyweight home workout challenge

Are you ready to commit to 30 days of quick, intense ~15 min workouts?

January 05, 2017
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30 day bodyweight home workout challenge

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Little everyday challenges are the best way to teach yourself consistency and see changes on your body. Are you ready to commit to 30 days of quick but intense workouts?

Why should you do this challenge?

  • Get stronger and look better in 30 days
  • Workouts you can do at home in less than 15 min
  • Improve your max number of repetitons for bodyweight exercises
  • See better results by combining it with a special Nutrition Guide, included in the Madbarz Premium.

Want to see how it works? Scroll down for instructions.


How it works

The challenge consists of quick workouts done daily for 30 days in a row. Each workout has only one exercise, prescribed specifically for that day. The exercise should be repeat for 3 rounds with max reps in each round.

Reps/Sets/Pauses

In each round of the prescribed exercise you should as many reps as possible, until it really starts to burn. Go to your absolute max, without making a pause, but don't comprise the form. Stop if your form is breaking! Rest 1-5 min between rounds, no rest between reps. If you can't do an exercise just replace it with another one from the same row.

Track your progress with the free Madbarz App

What about your other workouts during these 30 days?

You can do this challenge along any other workouts. Just do your planned workouts (bodyweight, gym, running...) first and then finish off by doing the daily challenge as an extra.


Need more workouts?

You can get free workouts in the Madbarz App for iOS and Android. Browse workouts by muscle or type. No equipment needed, you can do them anywhere, anytime.

Need a plan?

Workout plans for building muscle at home without equipment are available in the Madbarz Premium.


Share your daily workouts and photos on Instagram with #30daymadbarz to get featured!

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Post a comment

  • Unknown 2 workouts (level 3)
    hi, this workout is for advanced people? May 30, 2018
  • gomb 38 workouts (level 14)
    how can i put this challenge into the madbarz app, i can not succeed. there is no stars, and i don't see it in the workouts of the app? please , help April 17, 2017
  • Madbarz Admin 111 workouts (level 10)
    Hi @tri_kater! Congratulations if that would take ages for you, you must be really fit! Most people can't do much more than 30 reps without any pause... February 01, 2017
  • tri_kater 217 workouts (level 91)
    Hi Madbarz! How do you do Burpees max reps? That will take ages. January 22, 2017
  • Madbarz Admin 111 workouts (level 10)
    Hello @juangianni87! Both is good! You should choose what makes it more fun for you. Some people would be bored to do arms again after ams, others would like to fit it all in the same day. Feel free to change the order of days on the calendar to fit your week, as long as you still do extra you are doing it right ;) January 10, 2017

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