The Nuffield Health Summer Fitness Challenge

We’re proud to be The Official Health and Wellbeing Partner of the England Teams so to celebrate an exciting summer of football and to show our support for the Lionesses we’ve launched a Summer Fitness Challenge for anyone to try. So why not give it a go, set new fitness goals and kick-off your summer by tackling our new challenges and workouts?

You can get involved at any of our Nuffield Health Fitness and Wellbeing Centres up and down the country, or why not try the challenge at home? If you’re interested in signing up or want to learn more, feel free to speak with one of our on-site personal trainers who will be happy to help.

How does the Fitness Challenge work?

Designed to be accessible, competitive, and fun, our Summer Fitness Challenge runs across the summer. It follows the same format as a football tournament with several stages. 

Simply choose any combination of our suggested exercises or skills at each stage: group stage (choose 3 exercises), quarter final (choose 4 exercises), semi final (choose 5 exercises) and final stage (choose 6 exercises).

If you take part at one of our gyms our trainers will choose the exercises for you. Perfect for pitting your fitness against others, expect exciting and fun exercises designed to test every aspect of your ability and skills.

What does the Fitness Challenge involve?

Don’t worry if you’re not the strongest or the fastest. The Summer Fitness Challenge has something for everyone, including exercises you can put to use on and off the football pitch.

Suggested exercises

Lower body

  • Squats
  • Alternate lunges
  • Curtesy lunges
  • Single leg balance exercises

Upper body

  • Push ups (variations)
  • Plank (variations)
  • Mountain climbers


  • 'X' distance on treadmill/bike
  • Burpees
  • Box jumps
  • High knees
  • Skater jumps
  • Cone shuttles

Suggested skills

Football 'keepy ups'

  • Foot
  • Knee 
  • Head

How quickly can 'x' reps toe tap a ball (Medicine/Slam balls can be used)

Passing football into a goal 'x' reps (fitness tyre, between cones etc.)


  • SAQ agility drills
  • Speed ladders
  • Cone touches

How long will the challenge take?

Each stage is designed to be completed within 5 to 10 minutes, making it great for tagging on to the end of your usual workout routine.

Can I get involved at home? 

Absolutely. If you’re looking for a football themed challenge to help keep fit and get you in the mood for the Women’s World Cup, you’re in the right place.

If you’re going to mirror our challenge on your own at home, follow the exercises outlined above and try and beat your personal best next time round.

This makes for an intense full-body workout that also tests agility and concentration. If you’re competing against someone else, you can adapt the structure we’ve outlined below into a fun competition.

Do I have to do all the exercises?

Absolutely not. The Summer Fitness Challenge is designed to be fun and accessible for all. You can even take some of the exercises above and create a version of the fitness challenge that works for you.

Last updated Friday 28 July 2023

First published on Thursday 27 July 2023