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31 Day At Home Workout Challenge For Women

31 day at home workout challenge for women

When I say that it’s been forever since I’ve created a fun workout challenge for us to follow, I really mean it’s been forever! Although I hate admitting it, I have really fallen off track with my fitness routine. If I’m being honest, working out hasn’t been a priority in my life lately (I just have so much going on!!!), but I’m ready to put all excuses aside and get back to doing what I love. And what a better way to get back to working out then with a good fitness challenge. Below I’m sharing a 31 day at home workout challenge for women. Whether you’ve been slacking on your fitness or you simply want to challenge yourself, this 31 day at home workout challenge is for you.

📌 SAVE THIS 31 DAY AT HOME WORKOUT CHALLENGE FOR WOMEN FOR LATER!
31 day at home workout challenge for women

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31 Day At Home Workout Challenge For Women

PAMELA REIF WORKOUTS FOR 31 DAYS

As always, I’ll be sharing workouts from Pamela Reif’s youtube channel. Because I am obsessed with her workouts, I’ve decided to include 31 of my absolute favorite workouts from her channel in this challenge. So over the next 31 days, we will be doing a Pamela Reif workout daily.

31 day at-home workout challenge overview

  1. Happy Dance Workout
  2. Knee Friendly Booty Workout
  3. Good Morning Workout
  4. Arms + Chest + Back Workout
  5. Plank Workout
  6. Best of High Intensity Workout
  7. Back Workout
  8. Booty Band Workout
  9. Happy Sweat Workout
  10. Waist Workout
  11. Energy Boost Workout
  12. Booty Burn Workout
  13. Get Motivated Workout
  14. Leg Workout
  15. Muffin Top Workout
  16. Inner Thighs Workout
  17. Arms with Water Bottles Workout
  18. Glute Activation Workout
  19. Standing Abs + HIIT Workout
  20. Dance (Burn Calories) Workout
  21. Intense Ab Workout
  22. Low Impact Thigh Workout
  23. Upper Body Workout
  24. Inner + Outer Thighs Workout
  25. Happy Cardio Workout
  26. R&B Dance Workout
  27. Sixpack Workout
  28. Glute Bridge Workout
  29. Intense Full Body Workout
  30. Intense Booty Workout
  31. Ab Workout With Socks

31 day workout challenge rules + features

To make it super easy for you to follow this challenge, I have

  • Labeled each day of the challenge (day 1 – day 31)
  • Specified the type of workout you will be doing each day
  • Stated the name of the Pamela Reif workout you will be doing
  • Provided the total time of each workout (10-20 minutes)
  • Shared the workout video straight from Pamela Reif’s YouTube channel
  • Shared my top 5 favorite exercises in each workout and the minute they’re shown in the workout video

Please NOTE that I have not included any rest days because I’m letting you choose when to rest. Because there are 31 workouts, try to aim for around 8-10 rest days during the span of 31 days. If you need to take more rest days in between, feel free to. Just make sure you continue with the challenge!

31 DAY WORKOUT CHALLENGE

DAY 1: HAPPY DANCE WORKOUT

Workout Video: Happy Dance Workout (click here to be directed to the workout)

Total Time: 15 Minutes 

Muscle Focus: Full body 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Body Tornado + Side Step (minute: 2:31)
  • Squat + Slap (minute:12:05) 
  • 4x Hip 1x Squat (minute: 4:13)
  • Step + Back Squeeze (minute: 4:52) 
  • Half Squat Step + Arms (minute: 13:01) 
15 minute happy dance workout

DAY 2 – KNEE FRIENDLY BOOTY WORKOUT

Workout Video: Low Impact Booty Workout (click here to be directed to the workout)

Total Time: 15 Minutes

Focus: Booty

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Outer Thigh Circles (minute: 6:15)
  • Straight Side Lift (minute: 0:45)
  • High Glute Bridge (minute: 14:15)
  • High Bridge Pulses (minute: 14:45) 
  • Donkey Kicks (minute: 3:15)
15 minute knee friendly glutes workout

DAY 3- GOOD MORNING WORKOUT

Workout video: Good Morning Workout (Stretch & Train) (click here to be directed to the workout)

Total time: 10 minutes 

Muscle Focus: Glutes, arms, and abs! 

My TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Booty half-moons
  • Windshield Wiper
  • Walk down to Plank
  • Plank Kickback
  • Reverse Plank (Up-down)
10 minute good morning workout

DAY 4- ARMS + CHEST + BACK WORKOUT

Workout Video: Toned arms, chest, and back muscles workout (click here to be directed to the workout) 

Total Time: 10 Minutes 

Muscle Focus: Arms

My TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Inchworm (minute: 1:14)
  • Arm Opener (minute: 3:14)
  • Wacky Bird (minute 4:14)
  • Little Side Punches (minute: 8:44)
  • Up Down Plank (minute: 9:14)
10 minute upper body workout

DAY 5- PLANK WORKOUT

Workout Video: Plank Workout Challenge (click here to be directed to the workout)

Total Time: 7 Minutes

Focus: Abs + Arms

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Hipe Drop (minute: 1:40)
  • Hip Raise Plank (minute; 0:40)
  • Leg Raise Plank (minute: 1:12)
  • Spider Plank (minute: 2:40)
  • Up Down Plank (minute: 3:41)
7 minute plank workout

DAY 6- BEST OF HIGH INTENSITY WORKOUT

Workout Video: Best High Intentisty Workout Compilation (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Full body/ Cardio

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Half Squat hold + Arms (minute 2:26)
  • Side Slide (minute 4:00)
  • Body Pump 1-1-2 (minute 4:30)
  • Half Squat + Box (minute 7:35)
  • High Knees On The Beat (minute 9:02)
10 minute best hit workout

DAY 7- BACK WORKOUT

Workout Video: Back Workout + Bottles (click here to be directed to the workout)

Total Time: 10 Minutes 

Muscle Focus: Back 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Good Mornings (minute: 2:21) 
  • Row – Close (minute: 0:15)
  • Rear Delt Raise (minute: 6:31)
  • Superman + Reach Out (minute: 7:33)
  • Upright Rows (minute: 2:52)
10 minute back workout

DAY 8- BOOTY BAND WORKOUT

Workout Video: Grow Your Booty Not Your Thighs Workout (click here to be directed to the workout)

Total Time: 12 minutes

Focus: Booty

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Abductor (minute: 4:24)
  • Wide Bridge Pulses (minute 6:21)
  • Fire Hydrant Pulses (minute:2:51)
  • Abductor + High Bridge (minute: 4:51)
  • Bridge Hold + Abductor (minute: 5:51)
12 minute resistance band workout

DAY 9- HAPPY SWEAT WORKOUT

Workout Video: Good Mood Sweaty Cardio Workout (click here to be directed to the workout video)

Total Time: 12 Minutes

Muscle Focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Knee + Toe Touch (minute 0:34)
  • Squat + Punch (minute 0:48)
  • Reach Up + Put Down (minute 2:05)
  • Plank + Toe Touch (minute 3:08)
  • Plank + Pike (minute: 9:49)
12 minute happy sweat workout

DAY 10- WAIST WORKOUT

Workout Video: Trained Waist For Toned Side Abs Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Side Abs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Plank + Hip Drop (minute: 9:16)
  • Plank + Slow Spider (minute: 9:45)
  • Lying Toe Reach (minute 3:45)
  • Russian Twist + 3 Pulses (minute: 1:16)
  • Easy Starfish (minute: 1:46)
10 minute trained waist ab workout

DAY 11- ENERGY BOOST WORKOUT

Workout Video: Good Mood Dance Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Side Punch + Punch Up (minute 0:36)
  • Hold + Arm Opener (minute 1:23)
  • Body Tornado + Step (minute 2:44)
  • Squat Pulses + Tippie Toe (minute 3:22)
  • Twisted Climbers (minute 8:10)
10 minute energy boost workout

DAY 12- BOOTY BURN WORKOUT

Workout Video: Booty Burn Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Focus: Booty

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Jump Squats (minute: 2:20)
  • Side Squat Steps (minute 2:50)
  • Abductor Squat (minute 3:50)
  • Donkey Kicks (minute 4:41)
  • Glute Bridge – Alternating Leg Raise (minute: 10:03)
10 minute equipment free booty workout

DAY 13- GET MOTIVATED WORKOUT

Workout video: Fun Routine To Get Off The Sofa (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • You’re A Superstar (minute: 1:16)
  • Up + Front Punch (minute 6:16)
  • Roll In + Stand Up (minute: 6:46)
  • Plank + Pike (minute 8:50)
  • Bear Hold (minute: 10:16)
10 minute get motivated workout

DAY 14- LEG WORKOUT

Workout Video: Leg Workout – Butt, Thighs & Calves (click here to be directed to the workout) 

Total Time: 12 Minutes

Muscle Focus: Legs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Hold With Calf Raise (minute: 0:45) 
  • Jump In – Out (minute: 2:15) 
  • Sumo Squat With Calf Raise (minute: 6:15)
  • Booty Toe Taps (minute: 11:16) 
  • Squat Pulses (minute 5:45) 
12 minute leg workout

DAY 15- MUFFIN TOP WORKOUT

Workout Video: Side Abs & Obliques Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Abs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Windshield Wiper (minute: 5:11)
  • Heel Touches (minute: 4:10)
  • Russian Twist (minute: 6:11)
  • Spider Plank (minute: 8:40)
  • Plank With Tap (minute: 9:10)

DAY 16- INNER THIGHS WORKOUT

Workout Video: Tighten The Inner Part Of Your Legs Workout (Click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Legs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Side Squat (minute 1:56)
  • Inner Thigh Pulses (minute 3:26)
  • Sitting Lift (minute 3:57)
  • Sumo Squat + 5 Pulses (minute 4:56)
  • 3 Pulses Jump (minute 9:58)
10 minute inner thighs workout

DAY 17- ARMS WITH WATER BOTTLES WORKOUT

Workout Video: Toned Arms Quick & Intense With Water Bottles Workout (click here for the workout video) 

Total Time: 10 minutes 

Muscle focus: Arms 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Steps + Bicep Curls (minute: 0:45) 
  • Step + Chess Press (minute: 1:16) 
  • Bottle Back + Forth (minute: 7:16) 
  • Flappy Bird (minute: 9:46) 
  • Step + Arm Opener (minute: 3:16) 
10 minute arms water bottles workout

DAY 18- GLUTE ACTIVATION WORKOUT

Workout Video: Resistance Band – Booty Activation To Grow Your Glutes Workout (click here to be directed to the workout)

Total Time: 10 minutes

Muscle Focus: Booty

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Squat Hold Abductor (minute: 2:16)
  • Slow Squat Pulses (4:16)
  • Booty Leg Abductor (minute 8:45)
  • Low Side Squats (minute 1:46)
  • Fire Hydrant Pulses (minute: 5:46)
10 minute booty activation workout

DAY 19- STANDING ABS + HITT WORKOUT

Workout Video: Burn Lots Of Calories Abs Workout (click here to be directed to the workout)

Total Time: 8 Minutes

Muscle Focus: Abs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Squat + Cross Knee (minute 1:13)
  • Standing AB Rotation (minute 3:12)
  • Plank Jump – Toe Touch (minute 4:12)
  • 3 Climbers + 3 Plank Jumps (minute 5:13)
  • Squat Jumps (minute 7:12)
10 minute standing abs hiit workout

DAY 20- DANCE (BURN CALORIES) WORKOUT

Workout Video: Oldies Dance Workout – Burn Calories to 90s and 80s hits (click here to be directed to the workout) 

Total Time: 15 Minutes 

Muscle Focus: Full Body  

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Side to Side (minute: 0:52)
  • Squat + Side Gunshot (minute: 4:34)
  • Hip Shake + Drop It Down (minute: 5:37)
  • Square Walk (minute: 8:50)
  • Half Squat + Snap (minute: 12:25)
15 minute oldies dance workout

DAY 21- INTENSE AB WORKOUT

Workout Video: Ab Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus – Ab

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Crunch With Knee Lift (minute 0:42)
  • Toe Reach Crunch (minute: 1:42)
  • Ab Hold (minute: 9:14)
  • Starfish Crunch (minute: 7:13)
  • Sitting Crunch (minute: 5:13)
10 minute no equipment ab workout

DAY 22- LOW IMPACT THIGH WORKOUT

Workout Video: Low Impact Thigh Workout (click here to be directed to the workout video)

Total Time: 15 minutes

Muscle Focus: Legs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Lift – Butt On Floor (minute 0:24)
  • Tap to upper Leg (minute 1:24)
  • Hold + Kickback (minute 4:55)
  • Circle Half Plank (minute 5:54)
  • Feet Far Away Bridges (minute 13:18)
15 low impact thighs workout

DAY 23- UPPER BODY WORKOUT

Workout Video: Upper Body Workout – Back, Arms & Chest (click here to be directed to the workout)

Total Time: 10 minutes 

Muscle focus: Arms 

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Back Squeezes (minute: 5:17)
  • Triceps Push Together (minute: 6:16)
  • Plank With Arm Reach Out (minute: 9:16)
  • Dolphin Hold (minute: 9:45)
  • Superman Reach Out (minute: 3:46)
10 minute good upper body workout

DAY 24- INNER + OUTER THIGHS WORKOUT

Workout Video: Inner + Outer Thighs Workout (click here to be directed to the workout)

Total Time: 15 minutes

Muscle Focus: Thighs

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Soccer Kick Pulses (minute 1:15)
  • Sumo Squat Pulses (minute: 2:45)
  • Squat + Soccer Kick (minute 3:45)
  • Lift + Reach (minute 4:15)
  • Squat + Side Lift (minute 10:15)
15 minutes inner and outer thighs workout

DAY 25- HAPPY CARDIO WORKOUT

Workout Video: Good Mood High Intensity Cardio Workout (click here to be directed to the workout video)

Total Time: 12 Minutes

Muscle Focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Squat Pulses (minute 0:41)
  • Calve Raises (minute 2:30)
  • Squat + Sky Punch (minute 4:05)
  • Mid-Step – Front Clap (minute 6:07)
  • Applemean – Dududu (minute 6:38)
12 happy cardio workout

DAY 26- R&B DANCE WORKOUT

Workout Video: R&B Sweaty Dance Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • 2 Steps + Hip Roll (minute 1:10)
  • Double Whopper (minute 2:07)
  • Cool Hands + Cross Step Back (minute 3:37)
  • Tornado + Cross Back Step (minute: 4:46)
  • High Knees On Beat (minute 8:00)
10 minute r&b dance workout

DAY 27- SIXPACK WORKOUT

Workout Video: Sixpack Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus – Abs

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT: 

  • Leg Circles (minute: 018)
  • Reverse Crunch Variation (minute: 0:45)
  • Flutter Kicks (minute: 3:15)
  • Side Plank Pull (minute: 5:45)
  • Cross Spider Plank (minute: 9:45)

DAY 28- GLUTE BRIDGE WORKOUT

Workout Video: Glute Bridge Burnout Workout (click here to be directed to the workout)

Total Time: 10 minutes

Muscle Focus: Booty

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Wide Pulses (minute 0:45)
  • Feet Far Away (minute 2:14)
  • Butterfly Bridge (minute 3:45)
  • Hold Butterfly (minute 9:15)
  • Butterfly Pulses 9minute 4:15)
10 minute glute bridge workout

DAY 29- INTENSE FULL BODY WORKOUT

Workout Video: Full Body Workout (click here to be directed to the workout)

Total Time: 20 minutes 

Muscle focus: Full Body

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Squat + Side Leg Lift (minute: 2:10)
  • Reverse Crunch (minute: 15:41)
  • Tricep Dips (minute: 16:41)
  • Cross Mountain Spider Plank (minute: 19:42)
  • Squat Jumps (minute: 0:10)
20 minute full body workout

DAY 30- INTENSE BOOTY WORKOUT

Workout Video: Intense Booty Workout (click here for the workout video)

Total Time: 20 minutes

Muscle Focus: Booty

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Jump Squat With Pulse (minute: 0:40)
  • Donkey Kick Pulses (minute: 3:10)
  • Leg Circles (minute: 4:10)
  • Wide Squat Left – Right (minute: 11:40)
  • Glute Flutter Kicks (minute: 15:40)
20 minute intense glutes workout

DAY 31- AB WORKOUT WITH SOCKS

Workout Video: Abs Of Steel Socks Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Muscle Focus: Abs

My TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Sitting Side To Side (minute: 2:13/ 7:42)
  • Cross Elbow Plank (minute 5:43)
  • Elbow Walk (minute: 8:12)
  • Fast Mountain Climber (minute: 9:15)
  • Crunch On Knees (minute 0:12)

FINAL THOUGHTS

So, will you be joining this fun 31 day at home workout challenge? Let me know in the comments below! Also, if there are any specific workout challenges you would like me to create, please let me know!

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Until next time,

Gabby Abigail

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