There are three program options to choose from during this challenge:

  • On-The-Go Workout Plan

  • Low-Impact Workout Plan

  • Daily Step Goal

There are 4 and a half weeks in the Sworkit Anywhere, Anytime Challenge. There will be 5 workouts every week and each workout comes with timing recommendations based on your fitness experience.

If you chose the Daily Step Goal plan for this challenge, your goal is to reach 10,000 steps per day using the new Sworkit Steps Counter. If you haven't already, you can learn how to enable the Sworkit Steps Counter here.

You are always welcome to add less or more time to each workout depending on how much time you have and/or how you feel. In general, the longer the workout, the more advanced it becomes!

On-The-Go Workouts and Timing Recommendations

Week 1

Day 1: No Jumping Daily Cardio

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 2: No Gym, No Problem: Leg Day

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 3: Full Body Stretch for Outside

(Beginner: 20 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 4: Fit in 5 Minutes

(All Levels: 5 Minutes)

Day 5: Toned Body

(Beginner: 20 minutes | Intermediate: 30 minutes | Advanced: 40 minutes)

Week 2

Day 6: Standing Sweat-Free Workout

(Beginner: 10 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Day 7: Quick HIIT of Strength

(Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes)

Day 8: 5-Minute Ab Tabata

(All Levels: 1 round, ~5 Minutes)

Day 9: No Gym, No Problem: Arm Day

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 10: Midday De-Stress

(All Levels: 1 round, ~10 minutes)

Week 3

Day 11: Full Body (No Jumping)

(Beginner: 20 minutes | Intermediate: 30 minutes | Advanced: 35 minutes)

Day 12: Relaxing Seated Stretch

(All Levels: 10 minutes)

Day 13: Strength for All Routine

(All Levels: 1 round ~30 minutes)

Day 14: In-Flight Airplane Stretch

(All Levels: 5 minutes)

Day 15: Quick HIIT of Cardio

(Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes)

Week 4

Day 16: Maintaining Fitness

(Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Day 17: Reduce Glutes & Hamstring Tightness

(All Levels: 1 round, ~10 minutes)

Day 18: Cardio for Outside

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 19: Functional Mobility at Home

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 20: Tiny Room, Big HIIT

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Week 5

Day 21: Push for Summer - Upper Body and Core

(Beginner + Intermediate: 2 rounds, ~20 minutes | Advanced: 3 rounds, ~30 minutes)

Day 22: Simple Daily Stretch

(All Levels: 15 minutes)

Day 23: Full Body Strength for Outside

(Beginner: 20 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Low-Impact Workouts and Timing Recommendations

Week 1

Day 1: Low Impact Floor Only Strength

(Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 30 minutes)

Day 2: No Jumping Daily Cardio

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 3: Find Your Flow: Low Impact Yoga

(All Levels: 1 round, ~20 minutes)

Day 4: Strength Basics

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 5: 5-Minute Ab Tabata

(All Levels: 1 round, ~5 Minutes)

Week 2

Day 6: Full Body (No Jumping)

(Beginner: 20 minutes | Intermediate: 30 minutes | Advanced: 35 minutes)

Day 7: Standing Sweat Free Workout

(Beginner: 10 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Day 8: Yoga for Joint Mobility

(Beginner: 10 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Day 9: Low Impact Cardio

(Beginner: 20 minutes | Intermediate: 30 minutes | Advanced: 40 minutes)

Day 10: Low Impact: Lower Body

(Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Week 3

Day 11: Forever Flexible

(Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Day 12: Easy on the Knees Full Body Strength

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 35 minutes)

Day 13: Maintaining Fitness

(Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 25 minutes)

Day 14: Functional Mobility at Home

(Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 30 minutes)

Day 15: Relaxing Seated Stretch

(All Levels: 10 minutes)

Week 4

Day 16: Get Moving Without Sweating

(Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes)

Day 17: Loosen Up

(Beginner: 10 minutes | Intermediate + Advanced: 20 minutes)

Day 18: Quick Sweat at Home No Jumping

(Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes)

Day 19: Tabata Low Impact Cardio

(Beginner + Intermediate: 1 round, ~30 minutes | Advanced: 2 rounds, ~60 minutes)

Day 20: Low Impact: Upper Body and Core

(Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 30 minutes)

Week 5

Day 21: Low Impact: Endurance Cardio

(Beginner + Intermediate: 25 minutes | Advanced: 35 minutes)

Day 22: Low Impact: Flexibility & Balance

(Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes)

Day 23: Legs for Days (Low Impact)

(Beginner + Intermediate: 25 minutes | Advanced: 35 minutes)

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