1 – Week Fitness Challenge to do with Your Friends

There’s no doubt that the people we spend time with influence us. For example, when my coworkers all get burgers and fries for lunch, I also get myself some greasy goodness. Or when I’m hanging with my mom and sisters and they all get salads… I wouldn’t be caught dead with a burger.

hands holding a bowl of salad
photo by Buenosia Carol


…And the same goes with exercise!

The people you spend time with influence you, so there is no better way to ramp up your fitness goals than to get other people involved. It holds everyone accountable, creates some fun and friendly competition, and helps to jump-start new, healthy habits!

three women in sports bras kneeling in fitness studio
Photo by bruce mars


This challenge is simple: Choose several different exercises and assign them point values based on difficulty, time commitment, etc.

For example:

  • 10 Pushups = 5 points
  • 20 Bodyweight squats = 5 points
  • 1-minute Ab workout = 5 points
  • Run 1 mile = 10 points
  • Walk 1 mile = 5 points
  • Attend a group fitness class = 25 points

You and your roommates/friends/coworkers should record your physical activity every day for an entire week. At the end of the week, whoever has the least points owes the others something…

Maybe they have to clean the bathroom that week.

Maybe they have to be the designated driver next time you all go out together.

Or maybe they have to treat everyone to drinks or dinner.

bartender standing behind several fruity drinks
Photo by energepic.com

(but be a good friend and don’t get the most expensive thing on the menu)

Here is an example of how you can track your daily exercise:

fitness chart with fields completed


You can also click Here to get a blank, downloadable copy for your own fitness challenge!

Get the 1 – Week Fitness Tracking Chart Here!

Chart for tracking a fitness competition


This is such a fun way to have fun while adding some fitness to your week!

To add some variety, this same concept can also be used as a nutrition challenge, where you get points for each serving of fruits and veggies you eat each day. OR you can use it as a learning challenge, assigning points to number of pages read in a book or the number of minutes spent studying for exams.

What do you think? Would you be the winner of your group, or would you be buying dinner? Comment below!

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