*Level 1* Challenge Workouts

30 Day At-Home Workout Challenge!

Looking for meals and inspiration to go along with your workouts? Want a “Level Zero” workout challenge? Check out my NEW ebook by clicking the image below to get all three in one place! 


Wanna know how to relieve those aches & pains naturally?

Sign up for my specialized essential oils newsletter for info on specific oils for exercise-related issues and ailments!
Here are my *Level 1* 30 Day At-Home Workout Challenge workouts! You can change the order of the days to suit your schedule. Good luck!          
Pin it for later!

Note: I highly recommend stretching after each day’s workout to help ensure you aren’t too sore the next day! 

*Please see Level 2 workouts here: Level 2!

Ultra Speed Cable Rope on Amazon

Week 1

Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)

Day 3: 20 lunges, 10 push-ups (5 rounds)

Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 5: Rest day!

Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)

Day 7: Run 1 mile for time

Week 2

Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.

Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.

Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)

Day 11:  Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 12: Rest day!

Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time Body-Bands Resistance Band Training Set #3 on Amazon

Week 3

Day 15: 20 lunges, 10 push-ups (5 rounds)

Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks

Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)

Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 19: Rest day!

Day 20:  50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)

Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds) Superhero Cape Socks (You know you’ll want to work out in these!) on Amazon

Week 4

Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)

Day 23: 100 air squats, for time

Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed

Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side

Day 26: Rest day!

Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)

Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks

Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).

Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today: *20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed *10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each *100 jumping jacks *jump rope for 1 minute *25 sit-ups

Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!  Note: I am not a personal trainer or fitness coach. Please check with your medical professional before doing this program.


    • says

      I am just printing this out to try and i would like to know what ‘longer run’ means if possible. I understand this isnt your site but since youve done this before was hoping you knew what it meant. I plan on starting Sunday! Thanks

      • says

        Hi, latoya! This is my site! =) By longer run, it means anything that gets your heart rate up for at least 30 minutes. If you are just starting out, you can do intervals (push for 2 minutes, then pull back for a minute, repeat). Hope that helps!

        • says

          50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
          i have to do all those exercises without break up, because it says 2 rounds for time or compare those 2 rounds,i think this makes different

        • says

          Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute. let’s say i run it in 5min :20sec i should do sixth round of 10 push-ups?

    • JoAnn says

      I’m going to start today…just landed on this site. I’m nervous about the squats and running since I have bad knees. Can I walk? Maybe I can push myself through the squats.

      • says

        Hi, JoAnn! You definitely don’t want to injure yourself. Try doing a few reps and see how you feel first–we’ll need to come up with some alternatives if it bothers you. You can also scroll through the comments as others have asked about replacing the running as well!

        • Nikki says

          I have been searching for some at-home crossfire based workouts and I like the look of yours and I’m starting it today, but I have a question about the running. I will be doing this at home- either when my children nap midday or at night when they are sleeping so I can’t leave the house to go run a mile, and I don’t have a treadmill. I read your posts about doing something else to raise the heat rate, but what is a good timeframe. For example to replace 1 mike of running do “x” minutes of some other cardio?

  1. Tina says

    Hey, you don’t happen to know of any apps for the droid do ya? I looked but don’t know what I am looking for. lol

  2. Tina says

    oh sorry. One for tracking at-home crossfit! lol. In my mind it was implied but guess you’re not a mind-reader! lol

  3. Tina says

    Day 3 complete! That last set of 20 lunges…wowzers. But I feel great! And I found an app for the droid. Just have to figure out how to input manually your workouts. It has option to load from main crossfit site as well as My Affiliate RSS feeds (which I don’t understand). That is my job today…figure it out! Thanks again!

  4. says

    Wow! I would love to try this, but I may have to modify the runs & work my way up! I found your blog last night & am SOOO glad I did! I had never heard of the Whole30 before & now today is my first day! Thank you thank you!! :)

  5. says

    We started, but got side tracked with vacations, stomach flus, and other viruses. Starting over on Day 1 today. While I was doing it, I felt great. I want to go back to that space. BTW I use digifit with a heart rate sensor to track my workouts. Love it!!

  6. says

    I keep meaning to start up and try at-home crossfit on a more regular basis. I keep starting and stopping. I get bored too easily. But has anyone seen this site http://www.youtube.com/ZuzkaLight and tried this? Using the same movements as crossfit, 15-min per day–and you actually get to see the movements this way. I may try this, alternating with jog days…. I sure need to do SOMETHING…

    • says

      “for time” means that you time yourself and push yourself as much as you can. For instance, if you are running a mile “for time,” You run your fastest mile and then record your time. Or if you are doing 50 squats “for time,” you would time how long it takes you to complete the squats. Does that make sense?

  7. Jenelle says

    Question about the add ons on the 4th day of each week…is it optional? And do they correspond with the *’s at the end of the workout schedule? For example, I am on the second week, 4th day and the add on would be 10 sit ups, 10 squats (5 rounds)? Why not just include them on the corresponding day in each week schedule? I totally missed the first week add on. Also, thanks so much for this 30 day challenge! I cannot afford a local crossfit membership, this is fantastic!

    • says

      Hi, Jenelle! The add-ons are just the 1-minute planks (front and both sides). Does that make sense? They are optional, just added in to give a bit more if it’s your second time around, or if you just want more of a challenge. Let me know if you have any more questions!

  8. Liese says

    When you say rounds, what is meant?
    ‘Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)’
    is it do all these 5 times? So basically 10×5=50

      • Heather says

        Meaning do 10 push-ups, 10 sit ups, 10 squats then repeat sequence 5 times? Also for the running “for time”, for beginners that may need to walk/run, should they go the full distance by walking and running or just run what they can then build up to the total distance?

        • radlandon says

          Hi, Heather! Yes, 5 times of each. As for the running, if you need to walk/run, that’s totally fine! Just keep track of your time, and then the next time you run/walk, see if you can beat your previous time! Hope that helps!

  9. Tina says

    Logged on today to get my workout and noticed the change in your blog. I LOVE IT! It looks great and so clean :-)

    • says

      I always say if you don’t run, just replace those workouts with a cardio-intense exercise, like swimming, biking (the more difficult, the better), playing tennis or basketball or soccer, jogging in place, jump roping, doing jumping jacks, just something to keep your heart rate up for an extended period of time, like a run would. Hope that helps!

      • Holly says

        Okay, thanks! I do run, so I also had a question….when it says ‘run 1/2 mile’, 25 air squats, 3 rounds….are you essentially running 1.5 miles total then? or do you only do the run once….

  10. says

    For the ones that say “3 rounds” or something like that, it means 3 times, so 1.5 miles total. Let me know if you have any more questions!

  11. Jill says

    Just finished day 30! I am really thankful for this challenge! I completed a 1/2 marathon at the end of April and In the past, I’ve always have trouble getting going again after I finish them. I found your challenge a few weeks before and told myself I was going to start it on May 1. It was great because after the half, I already had a goal set in place (so no lazy, lapse time!). There were also several days where I know I wouldn’t have exercised if it weren’t for the challenge! I did have to miss 2 days because I was sick, so that’s why I’m finishing on June 1. I also increased my mile time by 3 minutes from my first timed mile to my 3rd timed mile! I appreciated the opportunity to get my feet wet in the crossfit world. Thanks!

    • says

      I’ve just done it over again, adding reps or difficulty. I’m working on a “Level 2″ 30-day workout, I’ll post it if/when I finally get it done!

  12. Jana says

    I’m on day 9…I’m confused as to when and how many reps of the pushups I do. Please break it down for me. I’m already seeing results! Yaaaay!

  13. Brandie says

    Just started day 1 today! I’ve done some Crossfit before but have fallen off the wagon in a big way. I’m also trying to save some money by working out at home and this work out challenge is perfect for me! Thanks! Here’s to hoping the next 29 days were just as fun as day #1.

  14. Jackson Tung says

    Hello, I was wondering what your opinion was of the Hello Kitty workout, or if you’ve even heard of it. I know it sounds wierd, but I think there is benefit. What do you think?


  15. Jenelle says

    Do you do any kind of warm-up before any/all of the workouts? How long/what kind? Or do you just jump in and go??? :) How about cool downs and stretching?

        • says

          Hi, Kris! I have poor flexibility as well–I haven’t noticed CrossFit making it any worse, though. The more I stretch, the more flexible I have become. I make sure to always do a good long stretch every time I work out. Hope that helps! P.S. Yoga and Pilates are great for flexibility!

  16. says

    Please wish me luck as I start the second day of this cross fit challenge.

    Day one was rough but I made it through 4 of the 5 rounds. Any tips on how to make it through today’s 3 are welcomed

    Ms. White
    Twitter: HowtobeMsWhite

  17. Emily says

    I love how you created this plan. I do best when I have a routine…keeps me focused. I was wondering when you were completing the challenge, did you just stick with the workout you have listed for each day or did you combine it with something else?
    I was just wondering if I will see results when some days are only taking 5 min max.
    Am I missing something? Sorry for being a novice!

    • says

      Hi, Emily! It depends on your current physical condition. If you haven’t done a lot previously, you will definitely notice toning. We are wrapping up the “Level 2″ workouts in a few days, and then I’ll combine them all into a page on the blog–those workouts are a bit more difficult, but still short on time. I follow the workouts without really adding other stuff in, and it’s been great for me!

  18. Kait says

    I’m starting this workout today. I’ve been running. So you usually combine this with a training plan or do this 30 as is?

    • says

      I usually just do this, sometimes adding some more running, but it just depends. If you’re already running, you could just add this on top of what you already do, or cut back on the running a bit. You will most likely notice improvement in your running time!

      • Kait says

        I’ve fallen off the regular running schedule since the summer heat kicked on, but I decided to add a 3 mile day on Monday’s and a 5 mile day on the “long run day” and I think it’ll be perfect! I was trying to figure out how I wanted to schedule crossfit in as my interval training. This is great!

  19. Tanya Martin says

    I just wanted to say that I appreciate not only the workout plan but also the way you offer easy options for saving and sharing information. I was going to print this but, when I used the “printer friendly” button, I discovered the option to save as a PDF or send as e-mail. So, I didn’t have to print at all. I was able to save this workout as a PDF that I can open with iBooks and the Kindle app on my iPhone/iPad, which is easier for me to keep track of than a printout! Maybe this is a common thing in the blogosphere, but I was pleasantly surprised that your blog made it so convenient for me! Thanks, again.

    • says

      So glad you have found the features convenient! I try to make things as simple as possible, and am always open to suggestions to improve things, so thank you for letting me know!

  20. Meredith says

    If I combine this with primal blueprint, should I see weightloss results? I have always done tons of cardio for optimal and fast weightloss results ; however I have gained 30 lbs and need to lose it. I am too self conscious for a crossfit gym right now and, honestly, the money is an issue. Would this be more beneficial than exclusively running (thinking couch to 5k).

    • says

      I noticed a huge change in my endurance when I did this program. I would say try it for the 30 days, combined with the primal blueprint and see how it goes. I have personally changed my philosophy from “run, run, run” to “do different things with some cardio in between.” I feel healthier, am in better shape and much more toned going this route. But, that’s my personal opinion. Each person is different, though. If you want to add in some extra cardio, you could do a C25k combined with this program, and it would probably be great!

  21. Margaret says

    I made it! I completed all30 days of your Level 1 challenge. My friend was ready to start Level 2 with you….and I did the first along with you! Can’t wait to try Level 2.

    I’m making big changes in my life. Since February I have lost 80 lbs, started running, gone from plus size to misses sizes and built so much strength and stamina! Thanks for this challenge it was a great addition to my lifestyle change!

    • says

      Awesome job, Margaret!! That is so awesome. So glad the 30-day workouts have been good for you. Keep up the great work, and keep me posted on your progress!

  22. Jenn says

    My friend and I just completed Level 1 and are on to Level 2. Thanks for challenging us and giving us a goal. We track our progress in a Google Docs spreadsheet so we can keep each other accountable. It’s great!

  23. says

    I have been fully challenged by the first 3 days, and will keep it up through the month. I am modifying quite a bit. I’m not a runner yet, so I am running till exhaustion then walking a bit and then back to running again. With the push ups I am modifying as well. I would probably have to modify a side plank too. But I really want to do this, of course I want to do it safely. So here’s my question: For someone that is a pure beginner, who might only be doing “real” push ups and running at the very end (and maybe not even then) would you recommend that I re-do level one again or should I move onto level 2 keeping the modifications I need? I really want this but I do think that not everyone is at this level of fitness, and I wouldn’t even consider myself a “beginner”. What do you suggest?

    • says

      Hi, Erin! Great job sticking with this! I would say you can evaluate yourself at the end…if you are still having to modify any of the workouts, I would repeat level 1. If you are able to complete the workouts in Level 1 without having to modify, then you should move on to Level 2. Does that make sense? If you are really wanting to move on to the new workouts at the end of the month, you could go through Level 2 at a slower pace/modifying if desired. I would feel the same way and would want to keep going! Just keep checking in on your body and making sure you don’t injure yourself.

  24. Robyn says

    Day 1! Feeling pretty good, and also made very aware of how out of shape I really am! This morning took me 8 minutes, I’m assuming that’s within most beginners time. Is the goal to do these exercises as quickly as possible? I am also starting a paleo diet today. :)

    • says

      Hi, Robin! Not necessarily as quickly as possible, unless it says “for time.” You should, however, be going at your max capacity, so push yourself to your limit, but don’t injure yourself!

  25. Emily says

    Finished all 30 days. Wow!! I feel like my endurance got stronger but I got along ways to go. I am still doing modified pushups. I guess its pretty good for just having a baby 12 weeks ago today!

  26. Wendy Peterson says

    I am on day 3 of this work out , and I CAN NOT WALK, Day 1 squats killed me. I did not do any of the squats yesterday and now today Lunges are the WOD. What do you recommend I do untill the pain goes away? Is it normal to hurt this bad?

    • says

      Oh no! Are you doing Level 1 or 2? Do you feel like you injured yourself? Or just used muscles that haven’t been used in awhile? If you are feeling injured, you should definitely take a break and nurse yourself back to health. If it’s just sore muscles, I would say do some upper body stuff until your legs are better. Sorry you’re hurting! Hope that helps…let me know if you have any more questions!

      • wendy says

        LOL! Level 1, not injured just really sore! I’ll do some upper body untill they feel better! I didn’t realize I was that out of shape! :)

  27. Emily Ayala says

    Thanks! I had to modify some of it…my pushups are the ones on my knees. And I take some breaks..But I also feel like I should be doing something else so i have been jogging some. Trying to build my endurance up. Its amazing what taking some time off will do to your body. I still have 12lbs to go! I can’t wait to fit in my size 8’s again.

  28. Janine says

    Is this schedule enough of a workout? I feel like I am exercising, my muscles are hating/loving it, but it all seems so short!

    • says

      Hi, Janine! It’s definitely up to the person–sometimes I’ll use these workouts as my only exercise, other times I will use them as a supplement to my running or something else. It really depends on your fitness level and what you are trying to accomplish. Hope that helps!

  29. Traci Huhn says

    Today I completed Day 29 and I am so excited to report that I am down 20 lbs!
    I began with some cardio dance videos back in July and then started this challenge. Although I lost some weight prior to beginning the at home crossfit challenge, I can honestly say the majority came off while completing this at home challenge. Tomorrow’s workout is intimidating me a little bit but I know I can push through it! And I always come out stronger in so many ways afterwards! If you haven’t started this challenge yet but are thinking about doing it, I encourage you to do it! It may seem a little tough in the beginning but in no time you will gain strength, determination and perseverance that you probably thought you would never have!

    • says

      Wow, Tracy! Awesome job!!! Do you mind if I share on my Facebook page? Also, do you happen to have any before/after pics you’re willing to share? We could do a “success story” post!

    • says

      It depends on the person. If I’m exercising right when I wake up, I don’t typically eat anything. Unless I’m going for a longer run, then I usually have a handful of nuts and maybe a 1/2 banana. These workouts are short but intense, so you could try it and see how you feel!

  30. Melissa says

    Well I’ve been training since February with a local running group for my first half marathon. Although I’ve lost 20+ lbs doing the 3 days of cardio to train, I’ve decided I need a little something else in my week to build some other muscles that the running doesn’t.

    I’ve started this 30 day challenge and so far I’m on day 3. Will let you know my progress. Also my friend is joining me on this challenge as well!

  31. Tiffani says

    Starting this program tomorrow. I’m SUPER excited to have found this schedule. It’s what I need!

    Questions: When it says for time, does that mean I just do my best and keep trying to beat my time or is there a time limit I should have for myself?

    Also, what does this mean “do 10 push-ups every 1 minute”?

    Thanks in advance! BTW- I’m an overweight mom with 3 kids at home and SO out of shape!

    • says

      Hi, Tiffany! “For time” means that you push yourself to complete the workout in the shortest time you can. “Do 10 push-ups every 1 minute” means that you run for a minute, then do 10 push-ups…then run another minute and do another 10 push-ups…until you’ve run your mile. Does that make sense?

      • Molly says

        So how would you do this if you weren’t running a mile? The description says you could sub any kind of cardio, but if I were running in place I wouldn’t able to tell when I had run a mile. Should I just do like 10 sets of run/pushups?

        • says

          Hi, Molly! Can you speed walk? If so, you can still do a mile. If not, yes, I would average how long it would take you to run a mile, and then do sufficient cardio to match up with that. Hope that helps!

  32. Claudette says

    Hi! I’m on day 9. I’ve lost 3 lbs so far! I’ve noticed, in just over a week, that I have become a lot stronger than when I started. I just wanted to leave a little message to all those that are intimidated by the pain you feel in the first couple of days…… STICK TO IT! I don’t feel NEARLY as sore this week and am able to push myself a little bit harder!

    Thank you for posting your workout. I will update you when I hit day 30!

  33. SharonVGriffin says

    Hi! I’m so glad I found your website through Pinterest. I will be starting you WOD and eating healthy tomorrow. I love and have been doing Pilates for the past month, but need some serious HIIT. Had my fourth daughter in May and wanting to trim down to my weight before I had her and add muscle. Will keep you posted after I complete Level One. =)

    Thanks in advance!!!


  34. jeff says

    I’m thinking of starting crossfit and came across this 30 day challenge. I’m really out of shape and had a question. On week 1 day 6. You basically do that workout under a time frame and then your done. I might be wrong but that’s doesn’t seem like too much. Am i crazy and wait until I try it lol. Thanks for the help.

    • says

      Hi, Jeff! Different people do different things. Many people who are just starting out begin the 30 days by just doing these workouts and then work up to adding in more. Others who already have an exercise program just add these workouts into their regular routine. It just depends on your level. You can try it out first and see how you feel, and if you are feeling like you could add in more, that’s great! If not, that’s great, too–many, many people have just done the 30 day challenge and then been motivated to do something more rigorous after! Hope that helps!

      • jeff says

        Thanks for the quick reply. I haven’t worked out in years so I’m way overweight. If for some reason I need to do more what would I add. also what workouts would you recommend for a begineer. Thanks

  35. andre g says

    On day 3 you say do 20 lunges is that per leg and on day 9 you say do 10 push ups for every minute but for how long

    • says

      20 lunges total, and on Day 9, you are supposed to run 1 mile, stopping every minute to do 10 push-ups. So you run for a minute, do 10 push-ups…run for a minute, do 10 push-ups…until you have run a mile. Does that make sense?

  36. Michelle says

    Hey we JUST started today!! SOOO excited. I got a question. When you say 5 rounds at the end of the exercise is it for ALL the exercises or just the ones it comes after? Thanks for any help and info on this!


  37. Michelle says

    BTW we did do 50 push ups, 50 sit ups, and 50 air squats….just in case!! (by “we” it is my family and friends)

  38. sarah says

    Its freezing cold where we live (Canada) and i have two young kids i’m not keen on taking out into the freezing rain tomorrow for the run portion. Can i sub something in for the running part? Zumba? Stairs… Chasing children around the house?

    • says

      Hi, Sarah! Sure–you can do anything that keeps your heart rate up–run around the house, do some aerobics…I think there are some ideas if you scroll through the comments. Let me know if you can’t find any, though!

  39. amanda says

    I started your level 1 workout Nov. 1st. I love it! Its so great to have something quick and at home. I’m a stay-home mother of 3. My youngest are 1 and 2yrs. Thank U :)

  40. Michelle says

    Wow! Week one was a challenge, but I feel quite a bit different…in a good way!

    I have another question. I have googled it and can’t find the answer anywhere! LOL
    Week 2 day 8. I don’t understand the breathing part. It just does not make sense to me. (sorry, since having cancer my thought process is coming back to me slowly but surely…I am much better now, but no where where I used to be)

    To improvise, I did 1, 1-2, 1-2-3, 1-2-3-4, so on and so forth until I came back down to one.

    Could you explain this to me in more detail so I can understand!!

    Thanks SO much

    • says

      So, you do one squat and take one breath. Then do 2 squats and take 2 breaths. Then 3 squats and 3 breaths…all the way up to 10 squats/10 breaths. Then you come back down…9 squats, 8 breaths. 8 squats, 8 breaths. 7 squats, 7 breaths…etc. Does that make sense? Hope that helps!

  41. Cyndi D says

    Starting the crossfit challenge today and convinced a friend to endure it at home with me as well!
    Very excited for this workout and love how simple it is. I work full time and coach rep volleyball and play in a league two days a week and wanted something quick but intense enough to give me results :)
    Just wondering if you have a modified movement for the air squats? I suffer from osteoarthritis in my knees and need to be careful about not pushing it with squats as they can be pretty tough on them?
    Thanks again for the workout and look forward to see the results

    • says

      Hi, Cyndi! I think there have been some comments on that…if you scroll through the comments, you can probably find an alternative. If you don’t mind doing that, it would be a big help for me. If you don’t see anything there, let me know, and I’ll see what kind of alternatives there are!

  42. Ryan says

    This looks amazing! Been giving Crossfit a serious look, so I’m going to combine this workout with my current weight training regime. These will be an intense 30 days!!

  43. Thelma says

    Have been looking into crossfit for quite some time now; lil afraid of the endurance it seems required for this type of workout but im gonna do this 30 days.
    I’ll post soon!

  44. Daryke says

    Just starting this today. I exercise everyday, but i would really like to get into crossfit. Unfortunately there are no crossfit gyms around my house, so this 30 day challenge is just what im looking for.

  45. Jade says

    I found this 30 day challenge looking for beginner crossfit that can be done from home. It’s kicking my butt so far, but I’ve completed the first 4 days so far! I can’t run (high impact + knee injuries) but I’ve been supplementing other activities instead. Other than being so sore I have to take my stairs slowly, I feel like a million bucks! Completing each new day is exciting!

    I’m also pairing this 30 day challenge with my already existing primal lifestyle. My goal is to avoid another weight plateau while toning where I am already (lost 30 lbs since summer time just switching to primal). I couldn’t be happier! Thank you so much!

  46. Michelle says

    It is so great hearing about everyone’s success. I had to take a couple of weeks off due to a stress fracture. Ia m going to be starting this up again! Where I left off but maybe not so strong as I was becoming! Reading this has been SUCH an encouragement!!


  47. says

    Thank you so much for posting this workout! As a former gym-rat, I fell off the wagon last year. I declared today the 1st day back to my clean eating and healthy routine. I walked/ran a mile, then came home to start this program. I feel like spaghetti right now, but feel amazing! Thanks again! :)

  48. Brandon says

    Just completed this 30-day program today. Today’s workout was a lot of fun. It’s pretty remarkable how much I improved over the course of a month. The most significant improvement was probably in my mile time, where I improved by 50 seconds over the course of 30 days. Push-ups are easier now, sit-ups are not as bad (although that last set of 25 today was rough), and I think I’ve improved my functionality overall as I feel much better physically than I did when I was running 3+ miles three times a week and lifting weights. I’m looking forward to undergoing the second program when I get back from Belize next week. Thanks a lot for putting this program out there!

  49. says

    Hi Shanti,

    I started your 30 day level 1, Crossfit because my son was tormenting me :). The first week went well. Thank you for giving me something I can do at home. I have a question about day 9. I’m not clear about that one. You usually give a number of “rounds”. Do I only run a mile once?


  50. Kristy says

    Hi, so I know you’ve explained the breathing squats tons already, but I still need a little clarification. You you squat down and hold for breaths, or do you do the breaths after you complete the squat? Sorry for asking again!

  51. Denice says

    Im happy to have found this. I’ve recently gained weight with all these holidays and saw crossfit challenge. I thought it was the perfect way to start getting fit all round. round am modifying it to my strengths. Do u happen to know any with weights included?

    • says

      Hi, Denice! I am sure if you Google it, you could find some with weights. Or you could just do these workouts and add some weights in as you’re doing them–carry something heavy as you’re doing lunges, etc.

  52. Anthony D. says

    I am going to do this workout in conjunction with a sugar detox. Is there something you can do to replace the running during inclement weather?

    • says

      Hi, Anthony! Anything to keep your heart rate up (but still at conversational pace) for at least 30 minutes–burpees are great, short sprints in the house, jumping jacks, etc.

  53. michelle says

    Thankyou so much for this program,can’t wait to get to get started
    Will there be a weight loss or just increased fitness and strength?
    Also are they your 5 children in the photo? I dont know how you have time to do these replies and train but thank you anyway.
    I am a mum of 4 young ones who used to be fit back in the day and have lost all kind of fitness and strength and instead gained a whole stack of weight.
    Cant wait to get started.

    • says

      Hi, Michelle! Each person is different. If you don’t have much previous activity, you will most likely notice weight loss as well as toning and increased stamina. If you already have an exercise regime, you will definitely notice toning and cardiovascular improvements, but it’s hard to know without actually knowing your circumstances. Btw, yes! Those are our 5 kiddos! Good luck!

  54. Paige says

    Starting my challenge today! I have a question for you. What do you do as a warm up. I have been running 200 m and stretching, but I am not sure that is enough:)

    • says

      Hi, Paige! It depends on your current physical state. I will often do my workouts after I run, but I also do them without warming up sometimes–many of the CrossFit workouts are warm-ups in and of themselves! Hope that helps!

  55. Renee H says

    I started today! Whew! This is gonna be awesome. I am doing a Warrior Dash in June and this will get me ready for it! Today is the first day of the rest of my life! Thank you!!!

  56. says

    I just completed day 8. I’m a little concerned about the workouts when it only takes 7 minutes, or less. Is there a warm up I should be doing so that I’m actually working out for a longer period. Could you recommend a warm up that could be done at home? Can’t do the Cross Fit warm up (no pull up bar). Not that I could even do a pull up anyway.

    • says

      Hi, Julie! I often use these workouts as a supplement to my running. They are designed for beginners, though, so many people who had no exercise regime before this notice a big improvement, even with just the short workouts. Once Level 1 is completed, adding in other, longer workouts helps out. Hope that helps!

  57. Hana says

    On to day 3 tomorrow! My legs feel insane but great! So glad I found this workout! Makes crossfit a little less intimidating.

  58. Z says

    Day 1 today. Searched all over Google and come across your Level 1 workout. Exactly what I needed. Finished about 30 minutes ago and my arms are still shaking. Thank you very much for this posting.

  59. Alysha says

    HEY! i just finished day 5 and its amazing how in 25 day my endurance has grown so much! can not wait to go harder in level 2! thanks so much!

    • radlandon says

      Hi, Gary. I’m not sure? I clicked on the link for Level 2 at the top of my blog and also from the link in the Level 1 workout page, and they both worked for me? Perhaps try clearing your cache and try again?

  60. Emma says

    I am going to try this starting tonight! I hope it works :). I am looking to get lean and lose inches! Any other tips?? Things to add/take away?

  61. Sunny says

    Hey! I am in the middle of training for my 1st half marathon (plus doing my 1st whole30!) and wanted to add in an exercise program to increase stamina. This looks like it will work, but I am a little concerned with overtraining. Saturday is usually my long run day so how would you suggest modifying this to allow for those long runs? Or would you suggest I still follow the scheduled workout on long run days?

  62. Christin says

    Just finished day 1! Thank you so much for this! I’m so excited for what’s to come. I have 2 kids..ages 2 & 6 months so here’s to getting my body back!! :) Ill be sure to update on day 30!

  63. Sradelatorre says

    Thank you for posting this!! I’m starting this weekend. Question: when you put the number of rounds (sets) in parenthesis, does it apply to the WHOLE workout or only the last one mentioned? (Example, day 2: run 1/2 mile only at the beginning of workout or at the beginning of each round?)

    • radlandon says

      Hi, Sradelatorre! It applies to the whole whole workout. You would do 3 rounds of the whole workout. Hope that helps!

  64. Scott says

    I started out doing P90x before coming across this workout. I like that its nowhere near as long as p90x and I get a better workout in the shorter time. One question, on day 4 it says do a longer run and add front plank and both side planks. Is this similar to day 2 or is it just a mike run and the planks?

    • radlandon says

      Hi, Scott. For Day 4, you would do some type of aerobic activity that lasts at least a 1/2 hour, and then if you feel like adding more on, you could do the planks. Different than Day 2, when you run 1/2 mile, then 25 air squats (3 times). Does that make sense?

  65. Brittany says

    So happy I found this! I just ha my second baby and started doing these short home crossfit workouts with a friend but she stopped and left me hanging. I’m glad I found something Ican stick to every day. I do have weak knees those so running is a bit hard on me is there anything I can do to replace it?

    • radlandon says

      Hi, Brittany! Anything that will keep your heart rate up for a half hour or so! If you scroll through the comments, I think there are some ideas in there as well! Hope that helps!

    • radlandon says

      Hi, David. It depends on your fitness level. If you are way out of breath after a round, take a 30 second to 1-minute breather and then continue on. As the weeks go on, you can reduce that time if you notice you are increasing your stamina. Hope that helps!

  66. Chris says

    Just completed Day 30!! Thank you very much. Clothes fitting much better even though I did not lose a lot of weight. Biggest surprise was how much faster my average pace has become on my long runs. I use to run 3-4 times per week but now am only running 1-2 times per week yet my pace has quickened by at least 20-30 seconds per mile. On to Level 2. Thanks again.

  67. Stephanie says

    Starting today…2 years ago I did Crossfit at a gym and loved it…moved to the middle of no where and haven’t done anything. Can’t wait to get back into Crossfit shape!

    • radlandon says

      That means to push yourself to your limit, go as fast as you can without getting too out of breath. So if you run a mile for time, you will run as fast as you can. Does that make sense?

  68. Michaela says

    Next crazy question…week two, day nine..approx how long do we run, jump rope or whatever we choose to do? And then while were doing that, we stop and do pushups every minute?

    • radlandon says

      You are running a total of 1 mile, but as you are running, you stop every minute and do 10 push-ups. You continue to do that until you complete your mile. Does that make sense?

  69. Started week 1, day 1 JUST NOW! says

    3 reps, not 5…going to do the last 2 at bedtime.
    Thanks for posting this routine!

  70. Lee-Ann says

    I am starting right now, just got the App for my iphone…..i am wondering if the workouts have names?? Like you day 1 workout…does it have a name…or do i just call it day 1?

  71. Paul says

    Is there anything I can supplement the running with? I’m looking for something that is less strenuous on my joints, they already take a beating because I’m in construction. Thanks for your help.

    • radlandon says

      Hi, Paul! You can do anything aerobic that gets your heart going. If you scroll through the comments there are some ideas in there. Hope that helps!

  72. Cass says

    Wow, I love this. I just day one and even though I can barely do 4 pushups from my knees I improvised and did the pushup part from the kitchen counter :-) I have a long way to go but I’ll never get anywhere if I don’t start. I’m thinking I could probably continue to do level one for quite sometime as I’m pretty out of shape.

    Just wanted to say thank you, I appreciate you taking the time from your life and family to post such great info. Take care. C.

  73. Utahraptor says

    Have tried this a couple times but always get thrown off around week 2 or 3 (sickness or lots of work hours, usually; I’ve always managed to complete every workout as prescribed).

    Not this time! Starting again next week and this time I’ve got my diet dialed in to give me the boost to get through it all. Also I’ll be adding in C25K (which I’ve tried numerous times in the past, also) as well as the pullups progression from Primal Blueprint Fitness on 3 of the days per week.

    First goal? Get through my modified Level 1. After that, I’ll pick up Level 2.

    Will let you know how it goes!

    • Utahraptor says

      Finished week 1 today. Nice!

      Since I’ve attempted this a couple times I kind of knew what to expect. Still, gave me a right beating at times, especially since I’ve been including those above-and-beyond workouts on the side. Feeling pretty strong.

      See you all at the end of week 2!

    • Utahraptor says

      Finished week 2 yesterday, despite some obstacles. Getting stronger! Thanks to the combination of my slightly modified exercise plan along with a whole foods diet, I’m dropping the pounds pretty rapidly. Coworkers are starting to notice and are impressed.

      Stepped on the scale a couple nights ago and am at the lowest weight I’ve been in over 2 years! More importantly, though, I FEEL younger, as well as stronger, healthier, and more alive.

      Week 3 starts today. Will be back here to report in at the end of the week.

    • Utahraptor says

      Week 3 is all wrapped up, and today marks the first day of Week 4!

      So, on to week 4, and then week 5 (which’ll have some extra days due to the 2 workouts I’ve missed over the course of the program), and then on to the next level of workouts!

      Haven’t been eating very well recently, so weight loss has stalled, but strength and endurance continue to remain high. Looking forwards to getting in even better shape than I am now!

      On top of all the bodyweight stuff I’m doing, I might add in some simple, heavy lifts to spur muscle growth during Level 2. Not decided yet. We’ll see!

  74. Missy says

    I’m a high school weightlifter and I’m currently off season and have recently heard of the benefits of crossfit training and I love the “at-home” aspect of this. Started day one today and even though I can back squat 250lb I felt those air squats! I’m excited to see the results!

  75. says

    I just finished! I am getting back into shape after my third baby. Before I got pregnant with my last surprise blessing, I was in the best shape of my life – could run 9 miles no problem, curl 40lbs dumbbell press 50lbs, six pack, the whole nine yards. So when I got pregnant with number 3 I thought I wouldn’t gain much weight. Boy was I wrong!

    Anyway, I only have about 8 lbs left to get back to my pre-pregnant weight and I am really enjoying the crossfit workouts! When I first looked at them I thought “too easy”. But, they really kicked my butt! Thanks for posting these! I love the site!

  76. dayanna says

    Hi. Yes terday I tried day 1 and it was short but great!
    today I tried day 2 it was even more tiring than yesterday but I
    IM exited to keep this up!

    • radlandon says

      Hi, dayanna! I know–there short workouts, but it’s surprising how much progress you see as the month goes on! Good luck on the rest of the month!

  77. Laura says

    Just did Day 1. Excited to find this workout, I travel alot for work and it is tough for me to get in a routine of working out. Most of these look like workouts I can do in my hotel room. Love It.

  78. Tracy says

    Just ‘bumped’ into this. I did crossfit last year at the Black Box in NYC. Loved it – but I injured myself running, dropped off and went back to regular workouts at Equinox. I can’t wait to incorporate this into my workouts. I am trying to drop 20 pds. Thanks for this. I will check back in May 20!

  79. Lee-Ann says

    finished day 30 ( that was a tough day)
    Took me 1 month and 15 days to finish 1 month….but i did it.
    my best accomplishments:
    -Shaved off 1 min on my 1 mile run
    -i can do 15 push ups for 5 rounds without breaking( could only do 10 in a row b4) I hate pushups….
    Now i will start month 2,

  80. Alie says

    I was wondering if you should do any other workout with this 30 day challenge? Like walking a mile or 1/2 mile everyday? when the days are just lunges and push-ups? Is it enough for the day? Thanks

    • radlandon says

      Hi, Alle. It really depends on your fitness level. A lot of people tack on extra workouts to the Level 1 workouts, but a lot of other people just do the Level 1 workouts on their own. You can just gauge how you’re feeling after the first week. If you want to add in more, go for it! Hope that helps!

  81. Lucy says

    Hi I have several family members that have been doing crossfit for a few years now, and they are in amazing shape. My two youngest kids both boys 9 & 10, and myself 45 started the challenge yesterday. We are all overweight, and hopefully this will be a path to a new us. I must say my thighs and upper arms are hurting something awful today, but if they weren’t I guess we were not doing it right. Sure beats doing treadmill or the like for 45 mins a day. Thanks for the plan!

    • radlandon says

      I stretch after–muscles are much more pliable after they’ve warmed up. Start slow if you need to, and then when you’re done, go ahead and stretch!

  82. Jeff says

    I want to start tbis challeng, but im struggling with motivation and energy. I make excuse after excuse not to work out. Im really sluggish and need to change my life. Any advice on how to get started. And once I do start what can expect from this 30 day challenge. Im 6’2 285 pounds. Max pushups is prob 8 and cant even do a pullup. Hope you can help

  83. says

    Hi! the last saturday I finished the month 1. Today i´m going to start with “month 2″. I hope exists a level 3 😉

    I´m vegan, with this workout i´m feel (and look) more fit :D, moreover i combined this workout with bodylastics (http://www.bodylastics.com/) workout (3 day per week)

    Thanks for this training!

    Regards! 😉

  84. overweightbutreadytolose says

    just started day 1, only got through 4 rounds but feel great but also tired. Can’t wait to see what happens at the end of 30 days.
    Can I substitute running with a walk, or a little bit of both, my joints are not quite ready for a full run just yet

  85. OUTofSHAPE says

    When you say “Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side”

    How far do you consider longer?

  86. Nicole says

    I finished my day 30 on Mother’s Day. What a great gift to myself. I loved this 30 day workout and throughout the month when some exercises became easier, I would just add on one of the other exercises. Day 30 was an awesome workout even though I was totally exhausted by the end. I have started Level 2 and I am addicted to these workouts. I plan on joining a CrossFit gym at the end of Level 2. Thanks for posting these workouts. I have wanted to get into CrossFit for a couple of years now and just needed the push.

  87. Erin says

    Could someone explain day 9? You do 10 push ups every minute but for how long? And do you just run a mile first and then start the push-ups or do you alternate? Thanks!

    • radlandon says

      Hi, Erin! You run 1 mile total–stopping every minute to do 10 push ups. Does that make sense? So you run for 1 minute, do 10 push ups; run 1 minute, do 10 push-ups, etc. until you reach one mile.

      • starter says

        Ok thats what i also figured but it also says or other something to getu blood pumping, for how long do u have to do whatever it is u are doing ?

  88. candace says

    this is awesome! I’m doing this witha group of friends on FB! Doing a Crossfit 30 day challenge and can’t wait to see results!!Thanks for posting

  89. Jeff says

    Ok at 9:07 I decided im finally going to try this 30 day challenge. Im 6’2 285. So im very out of shape and way overweight. I completed all 5 rounds I had to do knee pushups and cheat on a few of the situps. But my end time was 9:18. Im still winded and having ab spasms lol. Have to start somewhere I guess. The hole time im telling myself to quit man do I need motivation.

  90. Jeff says

    I finished day 2 I had to scale down the run I couldn’t do the full half mile. I did the half mile round one and 1/4 mile for the other 2 rounds. I completed all the air squats. Is that alright. Im so sore im walking funny lol

    • radlandon says

      Great job! Scaling down the workouts to meet your fitness level is great! Keep up the good work–I bet by the end, you’ll be running the 3 rounds of a 1/2 mile each!!

  91. says

    SO loving this. It’s exactly what I needed. I live in Australia, but the town I live in doesn’t have CrossFit. Thank you for making this…I rockin’ it and I’m feeling empowered with exercise..the first time in years.

  92. Kellie says

    Finish level 1 today. Feel a little stronger but don’t really see it in the mirror just yet. Going for level 2. Hopefully I’ll start seeing it.

  93. rosh says


    Super excited about starting this! I did have a question week 2, Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.

    a little confused, do I stop every minute during my run and do 10 pushups until I finish the mile?

    Thank you!

    • radlandon says

      Yes, you stop every minute and do 10 push-ups. So, if you run a 10-minute mile, you would stop 10 times and do 10 push-ups each time…does that make sense?

  94. Kim Ray says

    I was doing a version of cross fit with a group of people and really enjoyed it. Then my son’s baseball started and it was at the same time as the workouts so I haven’t been in a while. Now that baseball is almost over, it too hot for this girl to be working out outside at 5:30.. I live in Texas.. So I am starting this today. I am really looking forward to it and will let you know my progress!!!

  95. Ally says

    I’m starting day 8 tonight! These are AWESOME workouts! I’m not able to do push-ups for some of the exercises so I modified to burpees which has worked out great! Doing Whole30 alongside this and my goal is to lose 10 lbs! Will post again at the end of my 30 days..thanks for these great workouts!

  96. Brian says

    I have a soleus strain, any suggestions on what to do for the running days and timed runs to get and equivalent workout?

    • radlandon says

      Hi, Brian! I’m pressed for time, but wanted to let you know you can scroll through the comments–there are ideas on what to do in place of the running! Hope that helps!

  97. ryan says

    This has been a good fit for me. I’d considered myself an athlete, but was relying too much on memory and not enough on present reality when assessing my fitness levels. The day’s exercises have been clear, challenging, but not overwhelming so as to lose faith and patience. Generally I have been adding reps and rounds to most exercises, yet there are some (side planks especially) where I can’t manage to get through the minute without failure, so the level is good for me for now. I’m on Day 7, and I’m wondering already about Day 31. Stopping and patting myself on the back isn’t what I had in mind, but neither is starting over again on Day 1 and repeating. I’d like to work up to more reps, rounds and exercises, but don’t want to join a Crossfit gym. I really like the solo sessions, and no equipment/weights work out. Is there a level 3, 4, 5?

  98. shauna says

    I’m just finished day 2 doing into 3 tomorrow. My gym offer crossfit but it always seems too advanced for me. This is all stuff I can do, do well, and modify if need be.
    I <3 that I can do it at home or at the gym! I am anxiously awaiting the end of the month to see how I feel.

    Thanks so much!

  99. Randi says

    Hello, on day 3 tomorrow morning…loving the burn so far. Wondering about Day 8…do you hold the squat for the number of breaths then stand up?
    Thanks for making such an easy, accessible home based workout :)

    • radlandon says

      Hi, Randi! You can do that, or you can do one squat, stand up and take 1 breath, do 2 squats, stand up and take 2 breaths, etc. Your way would give it more difficulty, so if that’s what you’re looking for, it would be great!

      • Randi says

        Thanks so much for getting back to me so fast…gonna give it a go tomorrow morning….so you just do one round up to 10 then back to zero and thats it for that workout right?
        Thanks again :)

  100. Paige says

    Hello! Just started this workout today and I am loving it! Definitely a lot more challenging than it seems.
    I was just wondering what the average weight/inches lost was after one month? Just want to get an idea! :) thank you!!

    • radlandon says

      Hi, Paige! I have no idea! I always tell people to come back and tell me, but everyone forgets! How about you be the first?!

  101. Nat says

    I don’t have much time to go to the gym and a friend of mine suggested a crossfit workout. So I found this website and he said it was perfect…so I am starting at the start of a new week. One question tho, where is says 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)….does that mean I do all the execises 5 times or just the air squats since it is in () by air squats?

    • radlandon says

      Hi, Nat! All of them 5 rounds., so you’ll do 50 push-ups, 50 sit-ups and 50 air squats all together. Hope that helps!

  102. leandrea kelly says

    I want to try the 30 day challenge. But what do I do if I can’t do one push up let along 10. Is theresomething else I can do

    • radlandon says

      Hi, Leandra! Start with girl push-ups, where you keep your knees on the floor. You can see them on Youtube if you want to watch how to do them. Hope that helps!

      • Jill says

        You can also try pushups up against your counter or table instead! I can barely do even girl pushups but was able to muscle through the 30days doing my pushups against my counter.

  103. leandrea kelly says

    Also my I add I have never really worked out before. How do u get into it and starting the running part as well. Please help desperate to get back in shape.

    • radlandon says

      Hi, again! I would suggest just starting with as much as you CAN do–if you can’t run, start with walking fast, then work up to running for 30 seconds, walking 30 seconds, running 30 seconds, walking 30 seconds, etc. Don’t do as many rounds as the workouts call for, just do what you can and try to improve it the next week! It will take you longer to get through the 30 day challenge, but you will see great improvement!

  104. camille says

    Hello! I came across this, and I definitely want to give it a try! I had a question regarding the run. I can’t run as well as I used to, due to having hip bursitis. It has been months, and I can still feel the soreness when I do something simple, like jumping jacks. Would you have any alternative recommendations? Thank you!

    • radlandon says

      Hi, Camille! I would suggest scrolling through the comments–I know there have been some issues with people not being able to run, but there should be some ideas in the comments to help! Hope that helps!

  105. Sarah K. says

    Hi, My husband and I are just about to start week one. I have a question though. When it says (5 rounds) for example. Do we include the run in that? Or do we just do the run once?

    • radlandon says

      Hi, Sarah! I don’t think there is a running workout that has 5 rounds, but there is one that has 3 rounds. Is that the one you’re talking about? If so, yes, you run a half mile and then do 25-50 squats, 3 times. So in the end you would have run a mile and a half. Does that help?

  106. Armin says


    I’m on day 28 and it feels awsome. Lowered my body fat from 32% to 24 %(started to eat better as well). I’ve been feeling more energetic lately so I’m actually throwing in some running on the days off. Do you maybe have an exemple of running exercises to get the cardio going? Maybe some intervall training. Whay you’re doing here is great, thanx a bunch!


    • radlandon says

      Hi, Armin. Interval training is great! If you have a track nearby, you could sprint the straights, and run the curves. If not, just practice wherever you can. Short spurts of pushing it followed by slowing it down are great for cardio! Hope that helps!

  107. Niki says

    Hi My name is Niki, I don’t know much about crossfit but what I have read online. I see it seems to be good for toning and endurance. I just started jogging 3 days a week and light weights every other day. So I don’t consider my self fit but trying to get there. To reduce blood pressure and get out of pre diabetic mode. Do you suggest this for someone without lots experience and my background. I jog 2 1/2 to 3 miles and do a combination weight training my goal is to loose weight get my body fat down and tone up very well and finally get out of the pre diabetic mode. Any advice on what this can do for me. Or how to incorporate it for a beginner jogger jogging 3 days a week. Thanks so much.

    • radlandon says

      Hi, Niki! It sounds you would do great with Level 1! You can always start the 30 day challenge, and gauge where you are as you go. If it’s too difficult, you can scale back how many rounds you do. I think you’ll notice a big difference!

    • radlandon says

      Hi, Jamie! It depends on your fitness level. Anywhere from 20 seconds to 2 minutes, depending. When you’re not huffing and puffing, move on! lol Hope that helps!

    • radlandon says

      Hi, Dan. It depends on your fitness level. Anywhere from 20 seconds to 2 minutes, depending. When you’re not huffing and puffing, move on! lol Hope that helps!

  108. Mayra says

    Hello There, I know you hear this alot but I want to definitely give you Thanks for this post it really is very helpful! I will be starting today and plan to update on the 15th and 30th day. Wish me luck!!:-D Thanks Again!!

  109. says


    Can you elaborate more on what you mean when you say the number of rounds, (i.e. 3 rounds). Does that mean you do 3 rounds of the entire day or just that one exercise?

    So take day 2 as an example, are you saying do 3 rounds of 1/2 mile and 50 air squats? So a total of 1.5 miles and 150 air squats? Or are you saying run 1/2 mile and then 150 air squats?


  110. Bernd says

    Thanks for the collection. Tomorrow will be day 30 :-) On day two I wanted to just drop dead halfway through the workout. On day 4 I was seriously considering to kill whoever would have crossed my path on the last meters home (just kidding ;-))
    I never imagined I could actually start to enjoy doing the exercises. Ever. So thank you again! I shall now see what level two brings…

  111. Michelle says

    Hey there!
    Just finished Day 1! I about buckled walking down the stairs afterward, LOL! It was a little surprising bc I do interval running…but woah, my legs are J-e-l-l-o.
    The closest Crossfit is over an hour away so that’s out. This is exactly what I was looking for to kick my own ass!
    thank you! : )

    • radlandon says

      I’m working on a “pre-level 1″ workout challenge. In the meantime, you can do what Superman has been doing and just lower the number of rounds or the amount of each rep. For example, on Day 1, Superman just did 7 push-ups, 7 sit-ups and 7 air squats, and just did 3 rounds. I’ll share it on the blog once I have it done, but it most likely won’t be until next month. Sorry I can’t help more!

  112. Matt says

    I have a question about Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.

    How long should this exercise last if you are not running 1 mile and are just jumping rope. Trying to get an idea so I can do this exercise today.

    • radlandon says

      I would say jump rope for a minute, then do 10 push-ups, then jump rope another minute, and do another 10 push-ups, etc., until you reach 10 minutes of jump rope. Does that make sense?

    • radlandon says

      Hi Rachel! The stars at the bottom are for Day 30. They’re starred because its a longer workout. Hope that helps!

  113. shawn kipnis says

    hey i am going on day 3 and was wondering about day 4 though. so do i run longer, do 25-50 squats and then do the planks. do i do that for 3 rounds? lemme know about day 4 please thanks.

    • radlandon says

      Day 4 does not have rounds: Longer run (or whatever it is that you like to do–biking, swimming, etc), Then, if you want to have an extra work out, you can do the Add-on: 1 minute front plank, and 1 minute plank on each side. Does that help?

  114. Heidi says

    Is there a recommended warm-up? I gets very bad doms and as a waitress it affects my work. I’be started training Crossfit at a gym 2-3 times a week but still quite intimidated and self conscious.

    • radlandon says

      Hi, Heidi. What are doms? As for a recommended warm-up, jumping jacks or push-ups, or just running in place for a minute are a great warm up if you feel you need them!

  115. Heidi says

    Delayed onset muscle soreness. Plus all I have is a gazelle machine that tracks distance is that a fair equivalent to running?

  116. Davisa17 says

    Well I started last night and my arms are so sore. I was only able to do 3 push-ups each round on Day 1. My legs are also killing me from squats. I am 290 and my goal is to lose weight and get trimmed by December so I am sticking with this , I also started Paleo. I’ll keep you posted on the results of getting into shape.

    I cant believe how hard it was to do a push-up, about killed me!

    • radlandon says

      Awesome job!!!! If need be, you can always do “modified” push-ups with your knees on the ground. Good luck, and make sure you come back to tell me your progress!!

        • radlandon says

          I’m so sorry, I just saw this! I would do as many as possible the correct way, but if you do less than 5, I would go with modified until you build up your strength a bit!

  117. Nicole says

    I am so glad I found this! I just finished day one and I am so excited! I had to freeze my CF account for the time being because of cost. This is perfect! Thank you!

  118. George says

    I did my first mile is 7:03 and my second mile in 7:17 should i be disappointed? I suppose i shouldn’t because my legs were sore from the lunges the day before but i feel like i couldn’t have done anything better than what i did today, Should i be disappointed in a 14 second decrease for my mile time?

    • radlandon says

      No! You’re doing great. Just wait and see by the end of the month, I’m sure you will shave some time off!

  119. Rumaldo Pineda says

    I just compelted my 30 day at home crossfit challange!!!!!!!!!

    Feeling stronger and full of energy!!!!!!!!!!!!!!

  120. Rumaldo Pineda says

    I just completed the 30 day at home crossfit challange!!!!!!!!!

    Feeling stronger and full of energy at age 45!!!!!!!!!!!!


  121. Rumaldo Pineda says

    Excited to immediately start level 2 this week!!!!!!!!!!!!!!!!!!!!

    I have discovered the fountain of youth!!!!!!!!!!!!!!!!!!!!!!!!!

  122. Amanda says

    I just stumbled upon this workout today and plan to start first thing in the morning! I do have one question, on Day 9 it says to run a mile and then do 10 push ups every minute but, for how many minutes?


      • Amanda says

        It does, thank you! Also, I’m not very educated on working out and definitely not in the shape I need to be in. Is this workout more concentrated on shedding weight or both losing the weight and building muscle?

  123. Kaush says


    I have 5 days to go to finish this challenge. I have lost 4.5 Kilos already (from 72kg to 67.5)
    I think the hardest one for me was 200m Sprints followed by 20 Pushups (non stop).
    I replaced the long runs and 1 mile run with my normal soccer training sessions. I have always been active and regularly playing soccer but this challenge enabled me to gain leg strength via Lunges and squats.
    Added some extra Ab workouts when needed.
    Will start with weights next week. I think I am heading towards my target weight of 65Kg.

    Thanks a lot.

    • radlandon says

      It just means do some type of cardio (running if you’re ok with it) for at least 30 minutes, taking breaks if you need to.

  124. Ray says

    Hey man, I’m definitely gonna start this workout soon. I’ve noticed though, that crossfit has a lot of weight incorporated exercises. I would definitely like to build more muscles and I’ve noticed that you seem to focus more on cardio (running, jumping jacks, etc) or leg exercises (squats, sprints, etc). Very few back or arm exercises… Any suggestions how I can incorporate taht aspect to this workout; how I can build upper body mass while maintaining the overall fitness aspect of these WODs?

    • radlandon says

      Hi, Ray! I would suggest adding in planks, side planks, extra push-ups, etc. Find something heavy and hold it while you do your air squats…or hold small weights while doing jumping jacks. Hope that helps!

  125. Chris says

    I’m on week 2. Wish I would have scrolled down to see all of these comments. Would have saved me from screwing up the ten push-ups every one minute yesterday LoL.
    Getting stronger but I will be happy when I can actually do some real push-ups.

  126. Rory says

    Hi. I’m 6’4″ 300lbs from Montego Bay, Jamaica. I just started the program and am so excited to get things done daily. I’m at Day 3. I’m taking notes each day of my progress and how I feel at the end of each workout. Thanks for the program. I’m looking forward to getting through it and hoping to improve my fitness and lose some weight as I go along. I will let you know when (not If) I complete the 30 Days.

  127. Steve in North Little Rock says

    I am 46 and currently waiting on a kidney transplant. I have been on home dialysis every night for the past 9 months. My weight has increased over that time about 15 pounds and I wasn’t at a good weight to begin with. My dialysis causes me to gain fluid and lose protein every night so my energy level is not very high. As my kidneys have failed over the past few years my desire to exercise has diminished greatly and so I am very badly out of shape. My College age son started cross-fit in the summer and I have some co-workers that talk about it all the time. My biggest hesitation is that I am so far out of shape that I will end up hurting something if I go too fast.

    I’m starting your 30 day challenge to hopefully get myself back in shape enough to start working out with my family again. I did the day one workout last night and had to modify it because I couldn’t do more than three pushups and situps hurt my back. But I got a good workout and I slept better than I have in a while.

    I’m not sure I can try the paleo eating plans yet, I am on a fairly strict diet because of all my issues so I’m not willing to mess with that just yet.

    Thanks for posting this.

    • radlandon says

      Thanks for stopping by, Steve! I’ll be thinking of you and our family will be praying for you as you wait for your kidney transplant. We have a close friend who had one a few years ago. Way to go in taking charge of your health! Please keep me posted.

  128. says

    Yes just completed da 30 day challenge level 1 yesterday it was awesum thank u went from been a couch potato 2 loving doing crossfit, bring on level 2:)

  129. Jim C says

    Looking to start and this seems very interesting. Two questions.
    First how much time in between exercises??
    How much time in between rounds ??
    Wish me luck !!

    • radlandon says

      I would say a minute or so between rounds, if you can do that. If that’s too much, you can stretch it out to 1.5 minutes or even 2 minutes. Just pay attention to your body. Push yourself, but not TOO far. You don’t want to be gasping for breath, you should feel your heart rate up, but able to still talk. Does that make sense?

  130. K-Ron says

    Thanks for posting this. I was an avid Crossfitter a few years back, but moved to a town with a not so great Crossfit Box. I try to do Whiteboards at home, but get bored/overwhelmed with the WOD’s on the Official CF site. Thanks for making something so simple that I can print out and kick ass at.

    See ya in 30 days!!!!!!


  131. rumaldo pineda says

    I just completed level 2 30 day at home crossfit challenge!!!!!!!! Feeling healthy and strong at 45!!!!!!!!! I thank god!!!!!!! for level 1 and 2 challange. Im truly motivated thanks!!!!!!!!!!!

  132. Kevin says

    Are these workouts going to help me gain muscle?
    I’m 14 and 5’6″ and I weigh about 120 lbs.
    I’m trying to add some muscle.

    • radlandon says

      You should add some muscle, but if you want to add in difficulty and make it more challenging, hold something in your hands (weights or even just something from around the house) while you’re doing the reps. It will help move things along!

  133. Kevin says

    Ok thanks! Just wondering . . . how many lbs. of muscle do you think could be added by doing the Level 1 30-day workout?

  134. Dave says

    When its 3 or 5 rounds, I’m assuming its not the running 3 or 5 times as well? Also how long rest in between rounds?

    • radlandon says

      If it’s 3 rounds, you do all of the workout 3 times. So, on day 2 when it says run 1/2 mile (3 rounds), you would do that three times, walking if you need to. The rest time is really dependent on your fitness level–anywhere from 30 seconds to 2 minutes. Hope that helps!

  135. Brittany says

    I just started his challenge! On day 5 today! I really enjoy doing this, especially the running! I can’t wait to see what my results will be during and after I’ve completed this challenge! I finally feel motivated to do something! :) thanks for putting this up!

  136. JenniferKate says

    I am on Day 2 of this challenge and would like some advice about how to go about completing it. I am a beginner, and I have never been a runner. For the days when running is one of the activities what you recommend for me to complete them? Should I run and take small breaks(trying to complete the entire distance running) or run and then walk the rest of the distance? I have always wanted to start running, I am looking for ways to help me increase my endurance and strength so I can run longer distances.

    Thank you!

    • radlandon says

      Hi, Jennifer! I would do what you can when it comes to the running…if you need to run for 2 minutes, then walk for 1, etc., that’s great! It would be better to do it that way than to run for the first part and walk the 2nd part. Does that make sense? Then as the month goes on, see if you can lengthen out the stretches of running, even if it’s by 10-15 seconds more each time! Hope that helps!

  137. paul says

    just completed the 30 days and lost 12 pds. an also feel much better so thankyou so much, how many days should i take off before i start the second 30 day challenge?

    • radlandon says

      Wow, great job Paul!! You can take as many days as you like–you could wait a couple days, a week…whatever you’re comfortable with. Awesome job!

  138. says

    58 and made the 30 day challenge without any modifications. Looking forward to the LEVEL 2 challenge!! I need learn to control my appetite when exercising any ideas, I gained 7 lbs during the challenge. Started at 184 finished at 191. Thanks for the blog I liked the challenge!!!

    • radlandon says

      Hi, “oldman”! It’s quite possible you gained some muscle weight. The first time I did the challenge, I gained a couple pounds but looked better in the mirror! Try to make sure you’re eating good, healthy fats like avocado and coconut oil, and lots of protein!

  139. Lisa says

    Hi, hubby and I have started our Very First Crossfit week with you! Here is my question…I have extremely bad knees,I am 150 lbs. overweight(that alone kills my knees). But I am only on day 3 and I can’t do any lunges. I tried several times,but the pain is too much. What do you suggest to replace until I get more weight off? Thank you for your advice….

    • radlandon says

      Hi, Lisa! Can you do squats? If so, those are great therapy (if done correctly) for knees. Also, stair steps are great! You can Google those to see the correct form. Good luck, and make sure you listen to your body!

  140. Zach McKain says

    I was looking on day 9 where it says “Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.”

    Do you know a good app that will remind me every time a minute is up so I can stop running and do the push ups?

  141. Heather Newcomb says

    I want to start out by saying this has been an amazing experience for me. I got my motivation when I recently supported my husband in a crossfit competition where only one women entered. This inspired and motivated me. I am on day 5 of my 30 days and although the pain sucks it’s awesome at the same time. I have had trouble walking at work but I am proud to tell my co-workers that it’s bc I have started a life style change with not only being healthy but working out with my husband and keeping up with my kids with sports. Not only has this workout motivated me to keep going but it has given me something that me and my husband can share. I can’t wait to get to day 30 but more importantly I can’t wait to see what this does for my health. Do you have anything posted workout wise as to what should come after day 30?

    • radlandon says

      Wow, Heather! Great job! I would suggest moving on to level 2 when you are done. Good luck, and let me know how it goes at the end of the 30 days!

  142. Jackie says

    Day 3 completed!!! I’m actually excited about the workouts! How much success have u heard from people?? Weight? Size? Inches?

    • radlandon says

      Hi, Jackie! Sorry, just saw this. I’ve heard great success from people, but the amount of weight lost/sizes lost varies greatly depending on the person. Hope you enjoyed the challenge!

    • says

      Hi, Christina! Sure–you do 1 squat, take 1 breath. Then do 2 squats, pause for 2 breaths. Do 3 squats, pause for 3 breaths…all the way up to 10, and then all the way back down to one again. Does that make sense?

  143. Bob C says

    Taking a new approach. I have recently completed my second deployment in two years and need to make a change. I fill the down time during deployment by lifting two times a day, which has gotten me in very good shape for a 52 year old guy. I found myself slacking off after returning home and it has been very hard to get motivated again, then I see this blog and decided to give it a go. I am going to take the level 1-30 day challenge to start because weight training is good, but hasn’t done much for my cardio. Dedicating myself to get through this from start to finish…wish me luck!

  144. Ken Yoshida says

    I am a total noob… But, I am excited about starting this program. Quick question: On day #2, you state: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)… Do I run the “1/2 mile” once or x3?

  145. Autumn says

    Question. When is says like 5 rounds do you do the rounds back to back or throughout the day? And if you cannot run 1/2 mile yet do you do the 1/2 mile with as much running you can and slow dow to a walk when you have to?

    • says

      Hi, Autumn! Usually it means back to back, but it depends on your physical ability. If it works better for you, you can break it up. As for the running, yes! Do what you can. I would suggest running for 1 minute, walking 1 minute, and then alternating until it’s done. Does that make sense?

  146. cassandra says

    I have finished my first week and I must say on some of the days I wasn’t able to do exactly what it said to. However, I did as much as I could on each day. The results for my first week are amazing. Along with this this exercise program and a diet of counting calories I have lost 6pounds in 7days!!! I will continue on this program to become healthy and fit and to stay in shape once I get there! :) thank you very much for this post!

  147. Erin says

    I am on my second week of the level 2 workouts and have already completed the level 1 workouts. By doing these workouts combined with clean eating (lean proteins, fruits, and veggies) I have lost 12 pounds so far. My goal is 25-30 so I’m halfway there. It can be done, don’t give up!

      • Roxanne says

        Hi was just wondering when you say on day 9 10 push-ups every minute until you reach the mile, what if u can run a mile in under 10 mins? would i change this to every 5 mins or run longer i.e 2 / 3 miles??


        • says

          As you run, you will stop every minute to do 10 push-ups. So, if you run an 8-minute mile, you would end up doing 80 push-ups. Does that make sense? If it’s not challenging enough, feel free to run a little extra and tack on some more push-ups! Hope that helps!

  148. Cara says

    Brand new to crossfit and complety out of shape. Was wondering whenu had this….(5 rounds) next to an activity…..Iis it just that specific activity? Or is it the entire days activities I should be doing 5 rounds of?

    • says

      It’s the entire day’s activities, but modify it as needed. If you think you can just do 3 rounds at this point, do that. Or, if you want to break it up throughout the day, you can do that. Push yourself, but not TOO hard. =)

  149. Kevin says

    When you say (5 rounds) or (2 rounds) …. can/do you break in-between? Because i see you have the same thing on different days that says (2 rounds) for time. So when not timing, do as best you can with a small rest?

  150. Derrick says

    I am looking at day 2, is that 3 rounds of 1/2 mile run AND squats, or just the squats and a single 1/2 mile run?

    • says

      It’s supposed to be 3 rounds of everything–but you should adjust it as needed. You could do 1/4 mile run (3 rounds) or even do quick walking if you aren’t quite ready to run a 1/2 mile 3 times. Hope that helps!

  151. Yavor says

    Complete game changer! I might say starting is the toughest part. Found this workout on Sunday evening. Monday morning my thought was – cool one week to prepare mentally. But then was the real breakthrough: “Do things NOW!, not in a day or a week!”. Started day 1 immediately afterwards.
    Just to ask if 0.8 mile of swimming is OK for the “longer run” part.
    Thanks for the workout, more like training to the mentality rather to the body. Level 2 coming up!!!

  152. says

    I just found your website through googling “crossfit at home”. I have been looking for some strength training to supplement my running. I did Day 1 right away (knee pushups). I am really bad to sticking to schedules, but I have bookmarked this one and we’ll see how it goes!

  153. Elizabeth says

    Hi I am going into my 3rd day feeling sore but loving the plan. Is it ok to take two rest days or do I just have to fight threw the soreness

  154. AJ Hendren says

    On level one day two is it a 1/2 mile and three rounds of air squats or three rounds of 1/2 mile and air squats?

    Thank you

    • says

      Hi, Elizabeth! You are actually doing 100 squats. You do one air squat and take one breath, do 2 and take 2 breaths etc…up to 10, and then come back down to one. Hope that helps!

  155. Jocelyn Magee says

    I have a question about reps. On day two, is it 3 sets of the run and the squats, or just a half mile run with 3 sets of the squats?

    • Jocelyn Magee says

      Never mind!! My phone screen just jumped to another question/answer and I got it! Thanks! Excited to start.

  156. Karen says

    I just had my second child 5 weeks ago, and before I was pregnant I loved my crossfit workouts at the gym. I did not work out during my pregnancy and with two little ones at home this looks like a great option. How long do the majority of these take on average so I can plan my morning? Also, once completed with Level 1, do you have more levels organized? Are you a personal trainer or did these workouts work well for you? Thanks!

    • says

      Hi, Karen! These usually take less than 10 minutes–I’m not a personal trainer, just had great success with the workouts and have watched a lot of people have great success as well! There is a level 2 here on the blog as well. Hopefully one day I’ll have a level 3! Good luck!

  157. Joli says

    Burpees and lifting and stuff? Im goimg to do this but modify it with some of the missing stuff. Or is that level 2+ stuff?

  158. says

    Hi! Just wanted to say thanks for posting this. I’m on day 29 and this challenge has kicked my butt like no other! I try not to weigh myself much but the changes in my body are evident. I’m in love with it and have fallen in love with Crossfit. I do have some equipment at home and have taken the liberty of combining/replacing at least 2 workouts with WODs posted on crossfit.com for the sake of showing the hubby I do use the weights he got me, hehe.

    I was in an emotional slump before I tried this and, as a writer, it was affecting my craft. Now I feel more active and have been writing like crazy. Thank you!!

  159. Catherine says

    I’ve recently picked up a more regular exercise plan. At this point my ability to do long stints of activity still isn’t great. But I was thinking since I’ve started running (about 2 miles every other day) that I would add in these workouts on my in between days. Might take me a little longer, but what do you think? Will I still see results?

  160. Shiran says

    For “Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)”, do I run 1/2 mile and so 25 squats three sets of times? Or do I just do 3 sets of 25 squats?

  161. Matt H says

    I’m now on Day 3, and my legs are just killing me. Stretching before and after seems to help, but I think more stretching is in order. Everyone keeps telling me “Don’t worry, it gets a lot easier after day X” so now I’m waiting for that to happen. Here’s to hoping, but accepting that being so badly out of shape has its consequences!

    • says

      Take it easy and don’t overdo it. If you need to add an extra rest day in, do it! You don’t want to injure yourself. Or, you can cut back on the number of reps you are doing. After the first week, you should notice some improvements. Good luck!

  162. Cris says

    Hi! Thanks for the great program. It’s so much easier to get motivated for 10-15 minute session than an hour long one after working all day. Did day 8 while prepping dinner last night, lol. On to day 9, and then I plan to repeat Level 1 until I can do all days completely. Thanks again!

  163. Andy harmon says

    About to start your 30 days of workouts, I havnt worked out in about a year due to injury. I’m excited and your workouts look like a perfect start!!!

  164. Morgan says

    I just finished my first two days and I am loving it!! I am a 5’6 135lb female but I am really out of shape. Just with these first two days I feeling the burn my arms legs and stomach are all sore! Thank you so much! I plan to add on to these wod’s once I get a little more in shape but for now this is a start!

  165. Hessa says

    Hey hey
    I really really want to do this workouts, but i do have an ankle injury and this might ruin the schedule :/ !! #any_suggetion ? #help!

    • says

      Hmmm…that’s a tough one! You may have to wait on that one. I wouldn’t want you to injure it more! Is your injury something that is going to improve with time? Or a chronic injury?

  166. Mike says

    Hello Life Made Full dot com!

    I am a 29 year old male. I am an avid at-home long distance runner. My baseline run is 4.5 miles x3 a week, 1 speed run, 5k a week, 1 long run 13.1 miles a week. I run for fun. I do not run for competition or races. During the winter, I gave myself planter facetious (spell check?) in both feet. I’ve taken several months off from running to recuperate. I’ve picked up nearly 15 lbs just sitting around. Lately, I’ve found myself becoming easily irritable just because I haven’t been working out. Since I can’t run, I googled ‘at-home crossfit’ and came across this page.

    Being a runner, I am all strength in the legs and little strength in my upper body. The push-ups worried me, and often, I found myself breaking one set of push-ups into two sets of push-ups (ie: instead of 10 push-ups, I’d do one set of 8, one set of 2).

    Prior to day one, I weighed 158.8 lbs. On day one, I experienced muscle (meaning that I tried to push up off the ground, got mid way, but my muscles failed and I fell back down) failure on push-up #28. It was an [expletive] to finish push-up #29 – 50.

    Today, I just finished day 30. I weighed in at 154.4 (I did not diet. My eating habits stayed the same). I dropped 4.4 lbs following this program. Day 30 calls for 15 x 5 sets of push-ups (or 75 of them). While these were difficult, I was able to do them. After I finished the entire work-out, I went back to the push-ups. I did another set of 15 and one set of 10. I did experience muscle failure on push-up number 100, but I went back and got it moments later. This way I can proudly state, “I did 100 push-ups in a single workout!”.

    Thanks Life Made Full dot com!


  167. brenda says

    Hi level 1 on the second day it says do 1/2 miles , then 25 or 50 air squat 3 round so it all adds up to a 1 mile an 1/2 , then the 25 or 50 air squats 3 times is that right

  168. Louise says

    Can you explain what it means by “Run half a mile, 25″

    Surely this does not mean run half a mile 25 times?! Haha!

    • says

      You are just supposed to run a 1/2 mile (at whatever pace is comfortable for you–you could walk it if needed), then do 25 air squats. Then you repeat that 2 more times. I hope that helps!

  169. carolyn says

    Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)

    Does this mean that you need to complete 3 rounds of the day 2 in total… even the 1/2 mile run…. or just 1/2 mile run and then 3 rounds of the air squats… just making sure

  170. SFraz says

    Hello! I just wanted to give some feedback. I’m currently on day 7. So far I feel really good that I’m using muscles I haven’t in a really long time! These workouts are a PERFECT combination of effective and exhausting, and the best part is that they’re all SUPER SHORT!!! I’ve modified my workouts to bike (recumbent exercise bike) instead of run, so where it says to run a half mile, I’m biking 2 miles, where it says to run a full mile, that will either be a 5 or 6 mile bike ride. I feel stronger since starting the workout, even though I’ve been super mega sore!!! Mentally I feel GREAT – I wake up more energized and in a better mood. I’m not doing this challenge to lose weight (although I need to) but more to get stronger. I want to remove the focus on the weight and hope that if I make exercise a part of my every day, that the weight will just fall into place with time by making smarter choices due to feeling better. I plan on continuing well past day 30 – I will do this version again without the knee push ups, I’ll do jumping squats, etc – to keep myself challenged. When I’m ready I’ll try level 2. Thank you for posting this, I’ll update you at the end of my 30 days.

    A few suggestions on your site – at least this page. Can the comments be sorted so that the most recent are on top? Also, since everyone seems to ask the same questions over and over (without reading prior comments) – perhaps you should clarify after the workouts. (for example after day 1 instead of saying 5 rounds, say “5 rounds of all exercise”, for day 6 say “time your entire workout” instead of for time, day 9 say “run for a minute, do 10 pushups, run 1 minute, do 10 pushups, etc until you reach one mile of total running” – since so many people can’t seem to understand the concept. I personally find your workout very self explanatory, but you seem to be answering the same questions over and over again.

    The only one that is truly confusing is Day 8 – which is tomorrow’s workout. Doing 100 squats total is a good workout, but the way it’s worded seems odd to just have the workout be squatting like regular and taking that many breaths in between rounds while you’re standing straight. I guess it’s just a way to take a mini break before stepping up to the next level of squats? Is there a benefit to that long of a break in between sets? Maybe I’ll be singing a different tune tomorrow after my workout!!!

    Either way great workout – I really appreciate it! I am looking forward to my workouts every day – I don’t make excuses! Them being so short definitely helps! They’re working – I feel it!


  171. aubreyelizabeth says

    On day 4 and feeling great! Having a really hard time with the push-ups- any recommendations? I’ve been substituting with modified push-ups and planks.

  172. Yaser says

    Hi, i have been doing no sports for long time definatly not in a good shape, before 37 days i was 122 kilos and did hard diet and lost 11 kilos, then a friend of mine told me about crossfit, and i really got into it and saw your program and honestly it’s an amazing one, i wanted to ask you is your program with hard diet would help me lose a lot of wieght ?? Will it put me in a good shape after i finish the 60 days ?? Also should i add some more exersice for wieght lose or just follow your program only ?? Btw am at 111 kilos now….

    • says

      Hi, Yaser! I can’t predict what your weight change will be, but I have had many people email me with weight loss successes, as well as losing inches! Especially those who combine a Paleo-type diet with this program. If you are in good physical shape, you could add in more exercises, but if it’s been quite some time since you’ve exercised, you may want to start with Level 1 and see how it goes. If that seems too easy for you, you can add in more exercises to challenge yourself. Hope that helps!

  173. Tori says

    Hello there, I’m writing concerning day three, although it could really concern any day. I am having a very difficult time use to being sore completing the lunges for today I was able to do two rounds and all my push ups, I was wondering If I should try later in the day or just rest, if resting is the solution should I retry day three tomorrow or just move forward to day four?

  174. Ana says

    Hi! I’m new to crossfit, and looking forward to starting tomorrow with a few modifications. The schedule looks easy to follow compared to some others that I have viewed :-) Thanks!

  175. Yvonna Johnson says

    I did CrossFit years ago in Iraq and loved the challenge/results. I starting this plan today. Grateful that its one that doesn’t require equipment!!

  176. kelly hewitson says

    Hi I’ve just competed the 30 days for the 4th time the results have been really good so thank you for putting this together I find all the different aspects each day keep the process interesting, I don’t know if this will be helpful for most readers but every 4th day I take it to a new level with the arnie WOD you can find it here: http://www.healthlisted.com/6-crossfit-workout-can-home/

    I have also been careful with my diet avoiding junk food and increasing my protein little by little and this has also been very effective.

  177. Jeff says

    HI everyone. I started this 30 day plan last year and quit after day 3. Its hard when your so out of shape and haven’t worked out in prob 15 years. So im going to try it again. Hopefully this time I stick to it. I had to scale a lot last time so I will this time as well.

    • says

      Hi, Lacy! As you’re running, you will stop every minute to do 10 push-ups. So you run for one minute, do 10 push-ups…run one minute, do 10 push-ups…etc. until you reach one mile. Does that make sense?

  178. Monique says

    Hi There!
    As a stay-at-home/work-from-home mommy and military wife (hubby is often gone and works long hours) I don’t always have the time or ability to do the running aspect of crossfit-I am new to this whole world and am wondering what I can supplement for the mile runs and longer run portions? Thanks!
    So excited to get started!

    • says

      Hi, Monique! Thank you for your sacrifice as a military family! We so appreciate everything you do! You can replace the running with any cardio that gets your heart rate up for a good half hour–you can look for aerobic videos on youtube, or if you have workout DVDs those are great, too! Hope that helps!

  179. Casey says

    So lets say that I can’t quite run a mile without stopping to walk. (I’m out of shape pretty bad. Is that okay? Should l still go for time and just see if I improve over time?
    Hopefully I’ll get to where I can run a mile without stopping…maybe?

    • says

      YES! Totally ok, Casey! You will be AMAZED at the improvement you see after 30 days. Just try to increase your running time by a little bit each time. Maybe start out running for 1 minute, walking for 30 seconds, running for 1 minute, walking for 30 seconds, etc. Then the next time try to increase the running time a bit and decrease the walking time. Make sense? Make sure you give me an update after you complete the challenge!

  180. Stephanie says

    Hey! Just found your blog! On day 9, am I supposed to stop running EVERY 1 minutes and do 10 push-ups until I have run the 1 mile? so if it takes me 10 minutes to run the mile, then I have to stop 10 times (every minute) and do 10 (100) pushups? Thanks!

  181. Alex says

    Hi, I was wondering if by rounds, you meant do all exercises for each day x amount of rounds. I think I messed up day one, but I did a bunch of sit ups, push ups, and lunges. And I feel pretty good about it! Lol, but if I did it wrong, I’m just gonna do it again, tomorrow. Lol

  182. Wilson says

    What do you recommend for people who have trouble with running?

    I destroyed my knee in my early 20’s and have no real desire to run much these days. Even with the best shoes money can buy and a brace after a week or so of running each day just walking on it is murder. I know I need a knee replacement, but I’m trying to put that off until I’m at least 30!

    Is biking or swimming an acceptable alternative to running?

  183. Dam says

    I’m on day 2. When it talks about rounds, does it mean I have to run 1/2 mile several times? Or is it just the air squats?

    • says

      If you are able, you are supposed to do each exercise 3 times. So it would be a total of 1.5 miles–but that can be walked as well, you don’t have to run the whole thing. Hope that helps!

  184. Nene says

    Tomorrow is day 29, yay! I must say I was hesitant in trying this, now I am hooked even when I am pain. I am getting stronger every day and today I went on the scale, I am down 6lbs.

  185. Stephanie says

    I just finished this challenge yesterday, and am moving on to the Phase 2 challenge today! I feel great, have more strength than when I started, more stamina, and I went down a dress size! Plus, eating clean helps to (which I am on a strict budget so I eat clean probably 80% of the time. 80% diet – 20% exercise right?) Thanks for posting this, can’t wait to get started on phase 2! Hope you make a phase 3!

  186. says

    My wife and I started this work out and just completed it, and have enjoyed the work outs. But the only complaint I have is I have gained about 10 pounds. we are not doing the diet. We both work 12 hour shifts in professional fields.

      • teresa says

        on the second challenge will we start seeing a reduction in weight without use of the diet, the diet is very hard for us to do with our work schedules. we have more energy and stamina and feel better but I have a phobia about the number on the scale and it is driving me crazy because it is not going down, how do I fix this?

        • says

          Hi, Teresa. I can’t really answer that–there are so many factors to weight loss including thyroid, metabolism, body type, etc. Most people I know lose weight on the program, but that doesn’t mean everyone will. =( The goal of the 30 days is to increase strength and stamina as well as make us healthier. Losing weight is a bonus for some, but when I created the program, it wasn’t my ultimate goal. I hope you are able to get to your goal!

  187. kinectlg says

    I need to run the mile tomorrow but due to the bad weather can’t get out and run (snow and ice). What do you recommend to take the place of the run? I am on the first week

    • says

      Hi, kinectig! You can do any type of cardio–maybe alternate jumping jacks, running in place (lifting knees high), etc. You can scroll through the comments–there are some ideas in there, too! Just anything to get your heart rate up a bit. =)

  188. Claudia says

    These workouts seem so short :/ should I be doing this in addition to something else? Or is it just what is written down here? Please help.
    Thank you

  189. Cynthia Henry says

    On Day 9 it states Run 1 mile and do 10 push-ups every 1 minute. How many minutes do I do the push-ups?

  190. Marcus says

    Great workout! I made it through the 30 days and the last day was intense! Thanks for this, it has been a great help since I don’t have a gym membership and can’t do full-blown crossfit workouts

  191. Darryl says

    I want to thank you for taking the time to post this. My wife and I just completed the entire 30 day workout. We feel MUCH BETTER than when we started. We really like that this gave us a PLAN because we really didn’t know what to do. We mostly finished the exercises as prescribed (where we were able) but we are doing it over again to UP our game before moving to level 2.
    Hoping you have time to post a level 3 workout so we have more to look forward to.
    Thank You!

  192. Louis says

    im the day 2.. i must have pushed myself too much.. did only 2 rounds. heart rate was to the roof. felt great. the next my mission it to finish 3 rounds for the same workout. thanks for your program

  193. chris says

    I just finished this 30 day challenge a few minutes ago. I appreciate you sharing this with me. A few days really kicked my butt but I pushed through anyways. The 200m sprint day and the miles were the toughest.

  194. Cristy says

    How can i add some weight training to tone up flabby arms and perk up the chest?? I have not been able to lose weight for years due to PCOS so i need some major help. Plus i am going to work out today to this challenge.


  1. […] why people love it: short, intense workouts with fast, intense results. You can try it at home with 30 days of Crossfit workouts from Clean Eats in the Zoo. Here are a few at-home workouts from the first week of her level one […]

Speak Your Mind