30-Day Workout &
Healthy Meal Plan Challenge
Get Fit From Home Without Equipment
By FULLBODYWORKOUTINHOME
INTRODUCTION
Welcome to the 30-Day Workout & Healthy Meal Plan Challenge!
This program is designed to help you build strength, lose fat, and improve your
fitness — all from the comfort of your home. No gym membership is required, and
minimal or no equipment is needed.Throughout these 30 days, you will follow
structured workouts, daily challenges, and nutrition guidance to maximize your
results. Remember: consistency is the key.
NUTRITION GUIDELINES
Nutrition plays a major role in your fitness journey.
This program includes basic nutrition recommendations to support your workouts
and recovery.
GENERAL TIPS:
• Drink at least 2 liters of water daily.
• Eat more whole foods: vegetables, fruits, lean proteins, whole grains.
• Limit processed foods and sugary drinks.
• Get enough protein for muscle recovery.
• Avoid eating late at night.
WARM-UP & STRETCHING
Before each workout, warm up your muscles and joints
to prevent injury. Spend at least 5-10 minutes warming up.
GUIDE WARM-UP &
STRETCHING
• Jumping Jacks – 2 min →
Full-body movement to raise heart rate and improve circulation
• Arm Circles – 1 min → Loosen shoulders and upper body. Can do 30s
forward + 30s backward.
• High Knees – 2 min → Cardio move to activate
legs and core, also boosts heart rate.
• Light Stretching – 5
min → Focus on major muscle groups (hamstrings, quads, back, arms) to prevent
How to do it: Stretch major muscle
groups (arms, legs, back) gently, holding each stretch 20–30 seconds
.
EXERCISE GUIDE – COMPLETE LIST
- Push-ups – 2/3/4
sets x 8–20 reps
How to do it: Keep your body straight, hands under shoulders, lower yourself slowly and push back up.
- Squats – 3/4 sets
x 12–20 reps
How to do it: Stand with feet shoulder-width apart, lower hips like sitting in a chair, then push back up.
- Plank – 3/4 sets
x 20–45s
How to do it: Keep your body straight, elbows under shoulders, hold your core tight.
- Jumping Jacks – 3
sets x 30s
How to do it: Jump to spread legs and raise arms, then jump back to start.
·
Lunges – 3 sets x 10
reps each leg
How to do it:
Step forward, bend both knees 90°, then push back to start.
- Burpees – 3/4 sets x 8–12 reps
How to do it: Squat, place hands on floor, jump feet back into plank, jump feet forward, then jump up
30-Day Workout & Healthy Meal Plan
Day 1
🏋️ Workout
Plan:
- Push-ups – 2 sets x 8–12 reps
- Squats – 3 sets x 12
reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x
30s
🥗 Meal
Plan:
- Breakfast: Oatmeal with
banana, chia seeds, almond butter
- Snack: Greek yogurt with
berries
- Lunch: Grilled chicken,
quinoa, broccoli & carrots
- Snack: Apple + 2 boiled
eggs
- Dinner: Baked salmon,
sweet potato, asparagus
Day 2
🏋️ Workout Plan:
- Push-ups – 2 sets x 8–12
reps
- Squats – 3 sets x 12
reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x
30s
🥗 Meal
Plan:
- Breakfast: 2 boiled eggs,
wholegrain toast, avocado
- Snack: Almonds + orange
- Lunch: Turkey wrap with
hummus
- Snack: Cottage cheese +
cucumber
- Dinner: Grilled beef,
roasted potatoes, green beans
Day 3
🏋️ Workout Plan:
- Push-ups – 2 sets x 8–12 reps
- Squats – 3 sets x 12 reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x 30s
🥗 Meal
Plan:
- Breakfast: Smoothie (spinach, banana, protein powder,
almond milk, peanut butter)
- Snack: Carrot sticks + hummus
- Lunch: Baked chicken thighs, brown rice, zucchini
- Snack: Protein/oat bar
- Dinner: Grilled salmon, quinoa salad
Day 4
🏋️ Workout Plan:
- Push-ups – 2 sets x 8–12 reps
- Squats – 3 sets x 12 reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x 30s
🥗 Meal Plan:
- Breakfast: Greek yogurt parfait (granola + blueberries)
- Snack: Apple + almond butter
- Lunch: Grilled chicken Caesar salad
- Snack: 2 boiled eggs + walnuts
- Dinner: Stir-fried beef, vegetables, basmati rice
Day 5
🏋️ Workout Plan:
- Push-ups – 2 sets x 8–12 reps
- Squats – 3 sets x 12 reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x 30s
🥗 Meal
Plan:
- Breakfast: Scrambled eggs + spinach + wholegrain bread
- Snack: Banana + peanut butter
- Lunch: Tuna salad (lettuce, cucumber, tomato, olives)
- Snack: Yogurt + strawberries
- Dinner: Grilled chicken, roasted sweet potato, broccoli
Day 6
🏋️ Workout Plan:
- Push-ups – 2 sets x 8–12 reps
- Squats – 3 sets x 12 reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x 30s
🥗 Meal
Plan:
- Breakfast: Protein smoothie (protein powder, oats, banana,
milk)
- Snack: Hard-boiled egg + almonds
- Lunch: Lentil soup + wholegrain bread
- Snack: Greek yogurt + kiwi
- Dinner: Baked salmon, couscous, roasted vegetables
Day 7
🏋️ Workout Plan:
- Push-ups – 2 sets x 8–12 reps
- Squats – 3 sets x 12 reps
- Plank – 3 sets x 20s
- Jumping Jacks – 3 sets x 30s
🥗 Meal
Plan:
- Breakfast: Overnight oats (chia seeds, almond milk, honey,
berries)
- Snack: Rice cakes + peanut butter
- Lunch: Chicken breast, mashed potatoes, spinach
- Snack: Apple + mixed nuts
- Dinner: Grilled beef, quinoa, grilled zucchini
Day 8
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: Oatmeal with banana, chia seeds, almond butter
- Snack: Greek yogurt with berries
- Lunch: Grilled chicken, quinoa, broccoli & carrots
- Snack: Apple + 2 boiled eggs
- Dinner: Baked salmon, sweet potato, asparagus
Day 9
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: 2 boiled eggs, wholegrain toast, avocado
- Snack: Almonds + orange
- Lunch: Turkey wrap with hummus
- Snack: Cottage cheese + cucumber
- Dinner: Grilled beef, roasted potatoes, green beans
Day 10
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: Smoothie (spinach, banana, protein powder,
almond milk, peanut butter)
- Snack: Carrot sticks + hummus
- Lunch: Baked chicken thighs, brown rice, zucchini
- Snack: Protein/oat bar
- Dinner: Grilled salmon, quinoa salad
Day 11
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: Greek yogurt parfait (granola + blueberries)
- Snack: Apple + almond butter
- Lunch: Grilled chicken Caesar salad
- Snack: 2 boiled eggs + walnuts
- Dinner: Stir-fried beef, vegetables, basmati rice
Day 12
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: Scrambled eggs + spinach + wholegrain bread
- Snack: Banana + peanut butter
- Lunch: Tuna salad (lettuce, cucumber, tomato, olives)
- Snack: Yogurt + strawberries
- Dinner: Grilled chicken, roasted sweet potato, broccoli
Day 13
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: Protein smoothie (protein powder, oats, banana,
milk)
- Snack: Hard-boiled egg + almonds
- Lunch: Lentil soup + wholegrain bread
- Snack: Greek yogurt + kiwi
- Dinner: Baked salmon, couscous, roasted vegetables
Day 14
🏋️ Workout Plan:
- Push-ups – 3 sets x 10–15 reps
- Squats – 3 sets x 15–20 reps
- Lunges – 3 sets x 10 reps each leg
- Plank – 3 sets x 30s
- Burpees – 3 sets x 8 reps
🥗 Meal
Plan:
- Breakfast: Overnight oats (chia seeds, almond milk, honey,
berries)
- Snack: Rice cakes + peanut butter
- Lunch: Chicken breast, mashed potatoes, spinach
- Snack: Apple + mixed nuts
- Dinner: Grilled beef, quinoa, grilled zucchini
Day 15
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: Oatmeal with banana, chia seeds, almond butter
- Snack: Greek yogurt with berries
- Lunch: Grilled chicken, quinoa, broccoli & carrots
- Snack: Apple + 2 boiled eggs
- Dinner: Baked salmon, sweet potato, asparagus
Day 16
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: 2 boiled eggs, wholegrain toast, avocado
- Snack: Almonds + orange
- Lunch: Turkey wrap with hummus
- Snack: Cottage cheese + cucumber
- Dinner: Grilled beef, roasted potatoes, green beans
Day 17
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: Smoothie (spinach, banana, protein powder,
almond milk, peanut butter)
- Snack: Carrot sticks + hummus
- Lunch: Baked chicken thighs, brown rice, zucchini
- Snack: Protein/oat bar
- Dinner: Grilled salmon, quinoa salad
Day 18
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: Greek yogurt parfait (granola + blueberries)
- Snack: Apple + almond butter
- Lunch: Grilled chicken Caesar salad
- Snack: 2 boiled eggs + walnuts
- Dinner: Stir-fried beef, vegetables, basmati rice
Day 19
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: Scrambled eggs + spinach + wholegrain bread
- Snack: Banana + peanut butter
- Lunch: Tuna salad (lettuce, cucumber, tomato, olives)
- Snack: Yogurt + strawberries
- Dinner: Grilled chicken, roasted sweet potato, broccoli
Day 20
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: Protein smoothie (protein powder, oats, banana,
milk)
- Snack: Hard-boiled egg + almonds
- Lunch: Lentil soup + wholegrain bread
- Snack: Greek yogurt + kiwi
- Dinner: Baked salmon, couscous, roasted vegetables
Day 21
🏋️ Workout Plan:
- Push-ups – 4 sets x 12–15 reps
- Jump Squats – 3 sets x 12 reps
- Mountain Climbers – 3 sets x 30s
- Side Plank – 3 sets x 20s per side
- Burpees – 3 sets x 10 reps
🥗 Meal
Plan:
- Breakfast: Overnight oats (chia seeds, almond milk, honey,
berries)
- Snack: Rice cakes + peanut butter
- Lunch: Chicken breast, mashed potatoes, spinach
- Snack: Apple + mixed nuts
- Dinner: Grilled beef, quinoa, grilled zucchini
Day 22
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Oatmeal with banana, chia seeds, almond butter
- Snack: Greek yogurt with berries
- Lunch: Grilled chicken, quinoa, broccoli & carrots
- Snack: Apple + 2 boiled eggs
- Dinner: Baked salmon, sweet potato, asparagus
Day 23
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: 2 boiled eggs, wholegrain toast, avocado
- Snack: Almonds + orange
- Lunch: Turkey wrap with hummus
- Snack: Cottage cheese + cucumber
- Dinner: Grilled beef, roasted potatoes, green beans
Day 24
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Smoothie (spinach, banana, protein powder,
almond milk, peanut butter)
- Snack: Carrot sticks + hummus
- Lunch: Baked chicken thighs, brown rice, zucchini
- Snack: Protein/oat bar
- Dinner: Grilled salmon, quinoa salad
Day 25
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Greek yogurt parfait (granola + blueberries)
- Snack: Apple + almond butter
- Lunch: Grilled chicken Caesar salad
- Snack: 2 boiled eggs + walnuts
- Dinner: Stir-fried beef, vegetables, basmati rice
Day 26
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Scrambled eggs + spinach + wholegrain bread
- Snack: Banana + peanut butter
- Lunch: Tuna salad (lettuce, cucumber, tomato, olives)
- Snack: Yogurt + strawberries
- Dinner: Grilled chicken, roasted sweet potato, broccoli
Day 27
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Protein smoothie (protein powder, oats, banana,
milk)
- Snack: Hard-boiled egg + almonds
- Lunch: Lentil soup + wholegrain bread
- Snack: Greek yogurt + kiwi
- Dinner: Baked salmon, couscous, roasted vegetables
Day 28
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Overnight oats (chia seeds, almond milk, honey,
berries)
- Snack: Rice cakes + peanut butter
- Lunch: Chicken breast, mashed potatoes, spinach
- Snack: Apple + mixed nuts
- Dinner: Grilled beef, quinoa, grilled zucchini
Day 29
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal
Plan:
- Breakfast: Oatmeal with banana, chia seeds, almond butter
- Snack: Greek yogurt with berries
- Lunch: Grilled chicken, quinoa, broccoli & carrots
- Snack: Apple + 2 boiled eggs
- Dinner: Baked salmon, sweet potato, asparagus
Day 30
🏋️ Workout Plan:
- Push-ups – 4 sets x 15–20 reps
- Squats – 4 sets x 20 reps
- Lunge Jumps – 3 sets x 12 reps each leg
- Plank – 4 sets x 45s
- Burpees – 4 sets x 12 reps
🥗 Meal Plan:
- Breakfast: 2 boiled eggs, wholegrain toast, avocado
- Snack: Almonds + orange
- Lunch: Turkey wrap with hummus
- Snack: Cottage cheese + cucumber
- Dinner: Grilled beef, roasted potatoes, green beans
CONCLUSION
Congratulations
on completing the 30-Day Home Workout Challenge! Remember that fitness is a
lifestyle, not just a short-term goal. Stay consistent, eat healthy, and
continue challenging yourself.
PROGRESS
TRACKING
Use
this section to track your daily progress.
Week 1 Tracking
Day | Weight | Workout Completed |
Energy Level | Notes
Day 1: _______________________________
Day 2: _______________________________
Day 3: _______________________________
Day 4: _______________________________
Day 5: _______________________________
Day 6: _______________________________
Day 7: _______________________________
Week 2 Tracking
Day | Weight | Workout Completed |
Energy Level | Notes
Day 1: _______________________________
Day 2: _______________________________
Day 3: _______________________________
Day 4: _______________________________
Day 5: _______________________________
Day 6: _______________________________
Day 7: _______________________________
Week 3 Tracking
Day | Weight | Workout Completed |
Energy Level | Notes
Day 1: _______________________________
Day 2: _______________________________
Day 3: _______________________________
Day 4: _______________________________
Day 5: _______________________________
Day 6: _______________________________
Day 7: _______________________________
Week 4 Tracking
Day | Weight | Workout Completed |
Energy Level | Notes
Day 1: _______________________________
Day 2: _______________________________
Day 3: _______________________________
Day 4: _______________________________
Day 5: _______________________________
Day 6: _______________________________
Day 7: _______________________________