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Stay Motivated Working Out at Home with These 14-Day Challenges

A woman doing a squat on a yoga mat in a living room.
fizkes/Shutterstock

Stuck at home and missing your gym routine? Give these fitness challenges a try over the next few weeks. It’s better to work toward a goal than just randomly picking a workout each day.

Checking out videos by fitness personalities is fun, but if you’re craving the consistency and structure of a focused gym routine, you need a little more structure. That’s where these fitness challenges come in!

Blogilates 14-Day Quarantine Workout Plan

Conveniently named after our new “normal” life situation, Cassey Ho created the 14-day Quarantine Workout Plan to motivate you and push you to your limits. You’ll laugh all the way through these (and engage your abs). This program will help you work toward a better, faster, stronger you in less than 30 minutes a day.

Known for her contagious smile and charisma, Cassey attracted an army of followers when she started posting her at-home Pilates workouts in 2009. Stay connected with her through her Instagram channel, where she posts demos of the 14-day challenge workouts, as well as other fitness tips and tricks.

14-Day Bodyweight Fitness Challenge

Bodyweight exercises can be just as effective as going to the gym. After this 14 -Day Bodyweight Fitness Challenge, you’ll definitely be assured of that. With literally no rest days and alternating intensity, this program doesn’t require you to go into overdrive—workouts are only 15 minutes.

With these types of challenges, the key to seeing results is to give it all you’ve got in as little time as possible. Remain consistent for the full 14 days and get your sweat on!

Target Specific Areas for 14 Days Straight

Sometimes, exercise-isolation is the best way to target those hard-to-tone areas. There’s no better time than now, while you’re stuck at home, to test that theory. Start with your abs. After a few days of this 14-day Core Challenge, they’ll be sore even when you laugh at Seinfeld reruns.

After that, give the 14-Day Booty Challenge a shot! It will show you that gym squats are overrated. You can get that can’t-walk-up-the-stairs effect from the comfort of your own home.

Don’t forget your upper body! This 14-Day Toned-Arms Challenge is a winner. If you prefer, you can attempt this craziness and do 100 push-ups every day two weeks. Good luck!

14-Day Slay

Tone It Up creators Karena and Katrina definitely know how to develop an awesome at-home butt-kicking exercise plan, and their 14-Day Slay is no exception. Expect a mix of high-intensive cardio and strength training. You’ll feel your body getting fitter and tighter.

The Tone It Up app is also available in the App Store. Get it and browse hundreds of amazing workouts!

14-Day Yoga Challenge

A woman doing a yoga pose.
Karla Tafra

Ready to push your flexibility and mobility? Roll out that yoga mat every day for 14 days! There are tons of challenges you can try. From powerful flows and creative vinyasa drills to increasing your flexibility and range of motion, there’s something for everyone!

Dedicate 30 to 60 minutes each day to moving your body in all planes and directions. It will lessen the impact of being stuck at home.

You can browse thousands of videos from famous yoga teachers  on YouTube, including Yoga with Adrienne and MadFit. You can also download some apps, like Motify, Alo Moves, or Asana Rebel, to get your yoga groove on.

Chances are, your body will love moving so much, you won’t stop after only 14 days.

14-Day Pilates FIT Core Challenge

Pilates-lovers might be getting bored with the same old routine every day. Trying a 14-day challenge, like FIT Core, will definitely bring the excitement back. It claims to not only “tone abs, hips, arms, and thighs,” but also “improve flexibility and posture.”

Turn your Pilates workout into a fun, quick, sweaty session with smiling Jessi leading you all the way. There are so many free challenges on her website, you can try different programs and see which work best for you.

The Body Coach Two-Week Emergency Shred

The widely popular Two-Week Emergency Shred program created by Joe Wicks (aka The Body Coach) has been featured in many publications, including Women’s Health, Muscle and Fitness, and Cosmopolitan. Many people have also shared raving testimonials after completing it.

Like the other workouts we’ve suggested, the program is 14 days. You do nine HIIT (high-intensity interval) workouts with five-minute warm-ups before each, and take three rest days. Expect to get really sweaty and full of endorphins!

To get the maximum result, you can also follow his meal plans and nutrition tips. This will help you stay on track and avoid mindless snacking or late-night trips to the fridge.

Shreddy 14-Day Challenge

One of the most popular fitness influencers and content creators, Grace Beverly, launched her new fitness app, Shreddy, not even a year ago. Already, it’s one of the top downloaded apps on the market. Recently listed on the famous Forbes 30 Under 30 list, this talented 22-year-old has turned her passion for fitness and sustainability into an incredibly successful business.

Right now, Grace is offering a free 14-day challenge for all of her Instagram followers. You don’t even have to download the app! Just visit her Instagram and follow along!


An established fitness routine is important, but if yours is starting to get boring during quarantine, mix it up with one of these 14-day challenges! Setting a goal for yourself will renew your motivation. You’ll be jumping and sweating all over your living room in no time!

Karla Tafra Karla Tafra
Karla is a certified yoga teacher, nutritionist, content creator and an overall wellness coach with over 10 years of international experience in teaching, writing, coaching, and helping others transform their lives. From Croatia to Spain and now, the US, she calls Seattle her new home where she lives and works with her husband. Read Full Bio »

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