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!

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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
- Happy Dance Workout
- Knee Friendly Booty Workout
- Good Morning Workout
- Arms + Chest + Back Workout
- Plank Workout
- Best of High Intensity Workout
- Back Workout
- Booty Band Workout
- Happy Sweat Workout
- Waist Workout
- Energy Boost Workout
- Booty Burn Workout
- Get Motivated Workout
- Leg Workout
- Muffin Top Workout
- Inner Thighs Workout
- Arms with Water Bottles Workout
- Glute Activation Workout
- Standing Abs + HIIT Workout
- Dance (Burn Calories) Workout
- Intense Ab Workout
- Low Impact Thigh Workout
- Upper Body Workout
- Inner + Outer Thighs Workout
- Happy Cardio Workout
- R&B Dance Workout
- Sixpack Workout
- Glute Bridge Workout
- Intense Full Body Workout
- Intense Booty Workout
- 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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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)

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!
More Posts You May Like:
- 20 Day Fitness Challenge FT Pamela Reif’s YouTube Workouts
- 12 Day Summer Workout Challenge
- 10 Day Workout Challenge For Beginners
- 7 Day Booty Workout Challenge
- 10 Day Ab Workout Challenge For Killer Abs
Until next time,
Gabby Abigail
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