Working out with friends can be a great motivator to stay active and healthy. Not only does it make fitness more enjoyable, but it also creates accountability, which makes it easier to stick to a routine. One of the best ways to add excitement to your workout regimen is by taking on fitness challenges with friends. Fitness challenges are a fantastic way to push yourself, encourage healthy competition, and celebrate progress together.
From classic exercises to creative activities, fitness challenges can be customized to match your fitness levels and interests. Here are some fun fitness challenges you can try with your friends that will keep you motivated, energized, and having fun.
1. Step Challenge
The step challenge is a classic way to stay active and boost your daily movement. The goal is simple: see who can accumulate the most steps over a specific period of time. You can set the challenge for a week, a month, or even longer, depending on your preference. The person who takes the most steps by the end of the challenge wins.
To make the step challenge more engaging, use fitness trackers or smartphone apps to monitor your steps. You can even set smaller daily or weekly goals and celebrate mini-achievements along the way. This challenge is a great way to encourage more walking, get out in nature, and stay active throughout the day. It’s also perfect for all fitness levels, making it accessible for everyone in your group.
2. Plank Challenge
The plank is one of the best exercises for strengthening your core, and a plank challenge is an effective way to test your endurance. The goal is to gradually increase the amount of time you can hold a plank each day or week. Start by setting a baseline—for example, hold a plank for 20 seconds—then increase the duration by 5-10 seconds each day.
This challenge can be done as a group, with each person timing themselves and reporting back their progress. You can motivate each other by sharing tips, cheering each other on, and comparing your times. The plank challenge is a fantastic way to improve core strength, stability, and overall body tone. Plus, it doesn’t require any equipment, so it can be done anywhere.
3. Squat Challenge
A squat challenge is a great way to build lower body strength while having fun with friends. The challenge typically involves doing a set number of squats each day, starting with a manageable number and gradually increasing it over time. For example, you might start with 20 squats on day one and work your way up to 100 squats by the end of the month.
To keep things interesting, you can vary the type of squats you do. Try mixing in bodyweight squats, jump squats, sumo squats, or even squats with weights for an added challenge. You can also make it a group activity by doing your squats together during a video call or meet-up. Not only will your legs and glutes thank you, but you’ll also have a blast motivating each other to complete the challenge.
4. 30-Day Fitness Challenge
A 30-day fitness challenge is a fun and versatile way to improve your overall fitness level. You and your friends can create a workout plan that includes a variety of exercises, such as push-ups, lunges, burpees, and mountain climbers, and assign specific exercises to each day of the challenge. The goal is to complete the daily exercises and gradually increase the intensity over the 30 days.
This type of challenge allows you to work on different areas of fitness, including strength, endurance, and flexibility. You can use a calendar to keep track of each day’s exercises and share your progress with your friends. By the end of the 30 days, you’ll be amazed at how much you’ve improved and how much stronger you feel.
5. Running Distance Challenge
If you and your friends enjoy running, a distance challenge is a great way to motivate each other to hit the pavement. The idea is to see who can run the most miles over a set period of time, such as a month. You can keep track of your distances using running apps like Strava or MapMyRun, and create a friendly leaderboard to see everyone’s progress.
To make the challenge more exciting, you can set mini-goals along the way, such as completing a 5K or running a certain distance in a week. You can even plan group runs, either in person or virtually, to keep each other motivated. Running challenges are a great way to build cardiovascular fitness, improve endurance, and enjoy some friendly competition.
6. Push-Up Challenge
The push-up challenge is perfect for building upper body strength and endurance. You can challenge your friends to see who can do the most push-ups in one go, or you can set a daily push-up goal and gradually increase the number over time. For example, start with 10 push-ups on day one, then add one or two more push-ups each day.
If traditional push-ups are too challenging, you can modify the exercise by doing push-ups on your knees or against a wall. The key is to challenge yourself while maintaining proper form. You and your friends can share your progress and encourage each other to keep pushing—literally!
7. Hiking Challenge
If you and your friends love the great outdoors, a hiking challenge is an excellent way to explore nature while staying active. Set a goal to complete a certain number of hikes within a specific timeframe, such as 10 hikes in two months. You can choose different trails, explore new locations, and even make a checklist of hikes you want to complete together.
Hiking challenges are a wonderful way to enjoy nature, improve cardiovascular fitness, and strengthen your lower body. Plus, hiking with friends makes the experience even more enjoyable, as you can share the beautiful views, take photos, and create lasting memories along the way.
8. Virtual Fitness Classes
For friends who may not live close to each other, virtual fitness classes can be a fun way to work out together from a distance. Choose a specific class, such as yoga, Pilates, or HIIT, and schedule a time to join the virtual session together. Many fitness platforms offer live or on-demand classes that you can follow along with in real-time.
Having a friend join you for a virtual class can make the experience more fun and help you stay committed to your workouts. You can even turn it into a weekly challenge, where each friend chooses a different class to try, keeping things fresh and exciting.
9. Dance Challenge
A dance challenge is a fantastic way to get your heart rate up while having a great time with friends. Choose a dance routine from a popular song or create your own choreography, then challenge each other to learn the moves. You can practice together, either in person or virtually, and even record your routines to see how much you’ve improved.
Dancing is an excellent form of cardio that also improves coordination, balance, and mood. The key is to let loose and have fun with it—no need to be a professional dancer! Dancing with friends can help reduce stress, boost endorphins, and make fitness feel like a party.
10. Flexibility Challenge
Flexibility is an important aspect of fitness, and a flexibility challenge can help you and your friends improve your range of motion and reduce muscle stiffness. Choose a few stretches that target different muscle groups, such as hamstring stretches, hip openers, and shoulder stretches, and set a goal to do them every day for a month.
You can track your progress by taking photos of your starting point and comparing them at the end of the challenge. You may be surprised by how much your flexibility has improved! This type of challenge is especially great for those who spend a lot of time sitting or want to improve their overall mobility.
Make It Fun and Stay Motivated
The key to a successful fitness challenge is to keep it fun and supportive. Celebrate each other’s achievements, no matter how small, and use positive reinforcement to stay motivated. Fitness challenges are not just about competing—they’re about building camaraderie, staying active, and pushing each other to be the best version of yourselves.
Working out with friends can make all the difference in staying committed to your fitness goals. Whether you’re hiking up mountains, dancing to your favorite songs, or holding a plank for as long as possible, these challenges are a great way to stay active, healthy, and connected with friends.
