October fitness challenge

About the October fitness challenge

October fitness challenge

Intensity level: intermediate

Benefits: this is a full body workout, with exercises for all muscle groups

Safety: please read the general safety information here. Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need

Footwear: for the high impact exercises (side leaps, jog, jacks), you need trainers to absorb some of the impact.

Exercise mat: for the floor exercises you’ll need a mat or something similar to provide some cushioning. See an exercise mat buying guide here.

October fitness challenge chart

There are 10 exercises altogether and each day you do a different combination of 6 of these exercises. Reps/time for each exercise is:

  • 30 seconds of the jumps, twists, mountain climbers and plank
  • 30 reps of all the other exercises (30 on each leg where applicable)

Complete 3 sets (do all 6 exercises for the time/reps shown, then start again and repeat twice more).

The chart shows which exercises to do each day and instructions for the exercises are below the chart.

October fitness challenge chart

Exercise instructions

Warm up

Do these exercises each day to warm up:

Side bends – 6 to each side

Warm up Side bend

 Arm circles – do 5

Warm up Arm circles

Knee lifts – do 16

Warm up Knee lift

Challenge exercises


October fitness challenge - Fire hydrant


Reverse crunch

October fitness challenge - Standing leg lift behind


October fitness challenge - Glute bridge



Mountain climber

Related to October fitness challenge

November fitness challengeBeginner full body challenge

Doing high impact exercise with good form

It’s especially important to follow the instructions carefully for high impact exercises. The high-force nature of high impact exercise demands careful attention to form to minimize the risk of injuries. Mastering proper form also helps to optimize the effectiveness of your workouts. Good form ensures that the correct muscles are engaged and that the load is distributed evenly, reducing stress on joints and connective tissues. This significantly lowers the risk of strains, sprains, and other injuries.

Further reading

Harvard Health Publishing – 10 tips for exercising safely