Looking to really push your fitness to the next level? This month of advanced challenges could be just the thing.

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Gold Fitness Challenge

The premise is simple - one fitness challenge every day for a month. 

This is the Advanced thirty day fitness challenge. If you feel it is a level too high for you, you could also try our Intermediate or Beginner variations.


Day:

  1. Jog 30 mins + Express class
  2. Class: Yoga, pilates or BODYBALANCE
  3. Brisk walk 40 mins
  4. Jog 30 mins + Pushups: 30, Squats: 40, Lunges: 30
  5. Brisk walk 40 mins
  6. Cycle 20km
  7. Swim 30 lengths or repeat your favourite session from days 1-6
  8. Brisk walk 40 mins
  9. Jog 20mins + Class: Spin, BODYCOMBAT or BODYATTACK
  10. Pushups: 30, Squats: 40, Lunges: 30
  11. Jog 50 mins + Express class
  12. Class: Yoga, pilates or BODYBALANCE
  13. Brisk walk 70 mins
  14. Jog 50 mins + Pushups: 50, Squats: 60, Lunges: 50
  15. Brisk walk 70 mins
  16. Cycle 30km
  17. Swim 50 lengths or repeat your favourite session from days 8-16
  18. Brisk walk 70 mins
  19. Jog 20mins + Class: Spin, BODYCOMBAT or BODYATTACK
  20. Pushups: 50, Squats: 60, Lunges: 50
  21. Jog 70 mins + Express class
  22. Class: Yoga, pilates or BODYBALANCE
  23. Brisk walk 100 mins
  24. Jog 70 mins + Pushups: 70, Squats: 80, Lunges: 70
  25. Brisk walk 100 mins
  26. Cycle 60km
  27. Swim 70 lengths or repeat your favourite session from days 18-26
  28. Brisk walk 100 mins
  29. Jog 20mins + Class: Spin, BODYCOMBAT or BODYATTACK
  30. Pushups: 70, Squats: 80, Lunges: 70

Last updated Monday 26 October 2026

First published on Tuesday 21 June 2016

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