Free 30-Day Fitness Challenge Template
Build a habit in a month. Daily targets for push-ups, squats, plank and cardio rise gradually with a rest day every week, and a single setting scales the whole plan from beginner to advanced.
What's inside
- 30 days with dates from your start date
- Push-up, squat, plank and walk/run targets that increase each week
- Rest day every seventh day
- Starting-level multiplier for beginner to advanced
- Days done, completion and total push-ups
Opens in Microsoft Excel, Google Sheets, and LibreOffice. No signup, no watermarks.
How to use this template
Enter a start date and a starting level: 1 for beginners, 1.5 intermediate, 2 advanced.
Each day, do the targets, enter your actual push-ups and mark the day with an x.
Modify exercises if needed: knee or incline push-ups and chair squats count. Good form beats more reps.
At the end, repeat at a higher level or try a new challenge. Check with your doctor first if you are new to exercise or have health conditions.
Frequently asked questions
Is this fitness challenge really free?
Yes. Download it, use it as often as you like, and share it with your team. No account, no email, no watermark. The site is supported by advertising.
Can beginners do it?
Yes. Set the starting level to 1, or lower (like 0.7) to make every target easier.
What if I miss a day?
Pick up where you left off; consistency over the month matters more than perfection.
Does it work in Google Sheets?
Yes. Upload the .xlsx to Google Drive and open it with Google Sheets; the formulas, dropdowns and conditional formatting carry over. It also works in LibreOffice Calc and Apple Numbers.