7 Day Winter Fitness Challenge To Do At Home
Oh, the weather outside is frightful. But the fire is so delightful. And since we’ve got no place to go, let’s workout, let’s workout, let’s workout. In all seriousness, it’s so important to stay active all year round – spring, summer, fall, and winter! The season may change, but our fitness goals shouldn’t. I don’t know about you, but the season I find it the hardest to workout is winter. I’m not sure if it’s the cold weather, the dark days, or the holiday season, but working out in the winter time feels like a challenge itself. That’s why I have created a super fun 7 day winter fitness challenge to do at home for anyone who also struggles to workout in the winter but wants to stay in shape!
📌 SAVE THIS 7 DAY WINTER FITNESS CHALLENGE FOR LATER!
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Why You Should Workout In The Winter
- It’s flu season, so it’s important to boost your immune system by exercising.
- Your muscles are not on winter vacation, they still need to be trained.
- Holiday season = more yummy food and more calories. So, working out shouldn’t be a choice, but a priority this season!
- Darker days mean that you’ll have less places to go and more time on your hands to try at-home workouts.
- You can boost your mood with a good workout when the winter blues are getting to you.
Fitness Challenge Details
Now before we get into the actual challenge, I want to explain some of the rules and features of this fitness challenge. I’ve created quite a few challenges before (I will list them at the end of this post so that you can try out any that you haven’t yet), but this one’s a little different. For the first time EVER, I am creating two versions for you to follow – a beginners version and a regular version. Yes, you read that right. Regardless of your fitness level/experience, you’ll have the option to try this fitness challenge in your fitness level.
Beginner friendly winter fitness challenge
If you choose to follow the beginner friendly version of this challenge, all the workouts are 15-30 minutes long.
Here’s a little preview of the beginner version:
1) Day 1: Full body – 20 minutes
2) Day 2: Booty – 15 minutes
3) Day 3: Abs & Arms – 20 minutes
4) Day 4: Legs & Abs – 20 minutes
5) Day 5: Dance – 30 minutes
6) Day 6: Arms & Booty – 20 minutes
7) Day 7: HIIT – 22 minutes
Regular winter fitness challenge
If you choose to follow the regular version of this challenge, all the workouts are 27-60 minutes long.
Here’s a little preview of the beginner version:
1) Day 1: Full body – 40 minutes
2) Day 2: Booty – 35 minutes
3) Day 3: Abs & Arms – 27 minutes
4) Day 4: Legs & Abs – 32 minutes
5) Day 5: Dance – 60 minutes
6) Day 6: Arms & Booty – 32 minutes
7) Day 7: HIIT – 35 minutes
Winter fitness challenge features
Since Pamela Reif is my absolute favorite fitness influencer and YouTuber (you can read why here), I have once again chosen her workouts for this challenge. So, all of the workouts in this challenge are straight from her channel. To make it easy for you to complete this challenge, I have:
- Labeled each day of the challenge (day 1-7)
- Included a beginner friendly and regular version for each day of the challenge.
- Created a graphic of each day of the challenge for you to save to your phone.
- Provided the direct link to each workout video on Pamela Reif’s YouTube channel.
- Indicated the total workout time for each day.
- Identified the muscle group focus for each day.
- Provided the level of difficult for each day (easy, medium, or hard)
7 Day Pamela Reif Winter Fitness Challenge
So, if you’re having a hard time working out this winter, but want to prioritize your health and fitness, I invite you to join me in this 7 day Pamela Reif fitness challenge! This entire challenge only lasts 7 days long, but you can repeat it as many times as you want/need to.
DAY 1: FULL BODY
Beginner Friendly Version
- Workout video: 20 minute full body beginner workout
- Total time: 20 minutes
- Muscle focus: full body
- Level of difficulty: easy
Regular Version
- Full body workout #1: 10 minute full body workout
- Full body workout #2: 20 minute full body workout
- Cool down workout: 10 minute cool down slow workout
- Total time: 40 minutes
- Muscle focus: full body
- Level: medium-hard
DAY 2: BOOTY
Beginner Friendly Version
- Workout: 15 minute knee friendly booty workout
- Total time: 15 minutes
- Muscle focus: booty
- Level: easy-medium
Regular Version
- Booty workout #1: 20 minute booty workout
- Booty workout #2: 15 minute inner and outer thighs workout
- Total time: 35 minutes
- Muscle focus: booty and legs
- Level: hard
DAY 3: ABS & ARMS
Beginner Friendly Version
- Ab workout: 10 minute ab workout | neck & back friendly
- Arm workout: 10 minute upper workout
- Total time: 20 minutes
- Muscle focus: abs and arms
- Level: easy
Regular Version
- Ab workout: 10 minute sixpack workout
- Arm workout: 10 minute toned arms workout + water bottles
- Plank workout: 7 minute plank workout challenge
- Total time: 27 minutes
- Muscle focus: abs and arms
- Level: medium
DAY 4: LEGS & ABS
Beginner Friendly Version
- Leg workout: 10 minute beginner leg workout
- Ab workout: 10 minute beginner ab workout
- Total time: 20 minutes
- Muscle focus: legs and abs
- Level: easy
Regular Version
- Ab workout: 10 minute ab workout with socks
- Ab workout #2: 10 minute ab workout
- Leg workout: 12 minute leg workout
- Total time: 32 minutes
- Muscle focus: legs and abs
- Level: hard
DAY 5: DANCE
Beginner Friendly Version
- Dance workout #1: 15 minute happy dance workout
- Dance workout #2: 15 minute oldies dance workout
- Total time: 30 minutes
- Muscle focus: full body
- Level: easy
Regular Version
- #1 Dance workout: 15 minute sexy dance workout
- #2 Dance workout: 15 minute happy dance workout
- #3 Dance workout: 15 minute dance cardio workout
- #4 Dance workout: 15 minute oldies dance workout
- Total time: 60 minutes
- Muscle focus: full body
- Level: medium-hard
DAY 6: ARMS & BOOTY
Beginner Friendly Version
- Arm workout: 10 minute arm and core workout
- Booty workout: 10 minute medium booty workout
- Total time: 20 minutes
- Muscle focus: arms and booty
- Level: easy
Regular Version
- Booty workout #1: 10 minute booty activation resistance band workout
- Booty workout #2: 12 minute grow your booty workout | booty band
- Arm workout: 10 minute upper body workout
- Total time: 32 minutes
- Muscle focus: arms and booty
- Level: medium-hard
DAY 7: BOOTY & ABS
Beginner Friendly Version
- Cardio workout #1: 10 minute no jumping cardio workout
- Cardio workout #2: 12 minute happy sweat workout
- Total time: 22 minutes
- Muscle focus: full body
- Level: easy-medium
Regular Version
- HIIT workout: 10 minute HIIT workout
- HITT workout: 15 minute HIIT full body workout
- Cardio workout: 10 minute calorie killer workout
- Total time: 35 minutes
- Muscle focus: full body
- Level: hard
7 DAY WINTER FITNESS CHALLENGE PRINTABLE
I have created a fun PDF to help you keep track of this workout challenge (cross off the days you complete!) If you want to download this free PDF, enter your email below and you’ll get access to this workout challenge and a workout completion certificate.
More Fitness Challenges You May Like:
- 20 day full body fitness challenge
- 10 day workout challenge for beginners
- 14 day workout challenge for boss babes
- 12 day summer workout challenge
FINAL THOUGHTS
I hope you enjoy this winter challenge and have an incredible holiday season! Let me know in the comments below if you’re going to try this challenge or if you were able to successfully completed! Would you like to see more challenges like this? Let me know!
Until next time,
Gabby Abigail
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