Your challenge.
Day by day.

Build a 7-day to 8-week challenge around one move, a daily mixed session or healthy habits. It scales to your level, and you tick off each day, keep your streak and follow along with a timer.

How the challenge generator works

Pick a type of challenge, how long it lasts and your level. The generator builds a day-by-day plan with training days, rest days and test days, and you tick off each day as you go. Your streak, progress and scores are saved in your browser, so you can come back tomorrow and carry on.

Three kinds of challenge

Single move challenges build one exercise, such as push-ups, squats, a plank or pull-ups. Tell it how many you can do now and every day is scaled to you. Every seventh day is a check-in test: log your score and the rest of the plan adjusts.

Daily mix challenges give you a new short session each day, using circuits, EMOM and Tabata formats. Choose your focus, minutes a day and the kit you have. The last day repeats day one so you can feel how much fitter you are.

Habit challenges track daily steps, water, sleep, protein and more. You can also add habits to any training challenge.

How long should a fitness challenge be?

Seven or 14 days is a good way to build a routine. Thirty days is long enough to see real progress in reps and fitness. Six to eight weeks suits a bigger goal, such as your first pull-up or doubling your push-ups.

Questions

Is the challenge generator free? Yes. There is no sign-up and nothing is sent anywhere. Progress is saved on your device.

What if I miss a day? Carry on from the next day. Your streak resets, but your progress and scores stay.

Can I do a challenge with a friend? Yes. Use "Challenge a friend" to share a link. They get the same plan and start date, and track their own progress.