When it comes to physical activity, consistency always beats intensity and training volume. Can you commit to moving your body every day for 40 days? This 40-day workout challenge is designed to build momentum—1 day, 1 session at a time. Each workout ranges from just 5–30 minutes, helping you stick with it no matter how busy life gets.
What will you gain after 40 days?
Build a habit of regular exercise
Forming a new habit is all about repetition and small wins. This fitness challenge turns your fitness routine into a game. It encourages you to do just a few minutes of physical activity every day until it becomes a habit. 40 days is enough time to create new neural pathways and lasting behavior change. By the end of the 40-day challenge, showing up for your workout will feel as natural as brushing your teeth.
Get visible improvements in body composition
A 2008 study showed that a structured 40-day fitness program was enough to improve the participants’ body mass index, waist circumference, cholesterol levels, and aerobic capacity (V02max). Depending on your starting point, you may notice weight loss, better muscle tone, or increased endurance.
Keep in mind that this is not a quick-fix weight loss plan—but a long-term shift in mindset, movement, and motivation. Combine it with mindful eating or intermittent fasting to amplify results.
Improve your stamina
After completing this challenge, you will notice that you have become more physically fit and energized in your daily routine. You will be less exhausted when doing household chores, less short of breath after climbing the stairs, and able to take longer walks. This is the kind of progress you’ll feel even more than you see.
Explore new workouts and movement styles
During this challenge, you will do a new exercise every day. The goal of this 40-day fitness program is to introduce you to various physical activities and diversify your choice.
This 40-day fitness program includes a wide range of training styles—REHIT, strength circuits, mobility, yoga, and functional bodyweight exercises. It’s an opportunity to try new things, understand how your body responds, and find workouts you actually enjoy.
You’ll try:
- CAROL Bike’s REHIT workout
- Different cycling sprint intervals
- Endurance cardio
- Strength training for upper body, lower body, and core
- Isometric exercises
- Yoga flow
- Stretching
- Mobility exercises
- Animal flow
Understand your fitness goals
By day 40, you’ll have a better sense of what your body needs. Whether it’s increasing flexibility, gaining strength, or staying consistent—you’ll know what’s next in your fitness journey.
How to stay motivated through 40 days
Staying motivated for all 40 days can be tough—especially after the excitement of the first few weeks wears off. Many people start strong, only to lose steam around day 30. If that sounds familiar, don’t worry. These simple strategies can help you stay consistent and cross the finish line with confidence:
- Habit stack: Pair your daily workout with an existing routine (like right after brushing your teeth or before your first coffee).
- Keep it short: A 5-minute movement session counts. Stick with it, even on low-energy days.
- Miss a day? Move on: 1 missed day won’t derail your progress—just jump back in.
- Set reminders: Use your phone or fitness app to keep daily activity top of mind.
- Reward yourself: Plan a small treat or gift when you hit day 40.
Your 40-day challenge
This 40-day challenge is suitable for people of any age and fitness level. It requires very little time commitment—from 5–30 minutes a day. You won’t need any special equipment except for the CAROL Bike, and exercises are easy to do at home, in your office space or outdoors.
You’ll alternate between high- and low-intensity days, building endurance while avoiding overtraining. Each workout is intentionally brief—keeping the challenge accessible and sustainable.
Day 1
5-minute REHIT workout on CAROL Bike:
- Warm-up: 20 sec of easy pedaling
- Sprint 1: 20 sec of all-out effort
- Recovery: 1 min of easy pedaling
- Sprint 1: 20 sec of all-out effort
- Cool down: 3 mins of easy pedaling
REHIT on CAROL Bike is the shortest, most efficient workout—proven to deliver superior health and fitness benefits in 90% less time compared to regular cardio. Its AI-personalized resistance optimizes the workout to your ability and fitness level, so every second counts.
CAROL delivers superior health and fitness results compared to regular exercise—in 90% less time.
Day 2
10x sets of 10 push-ups during the day
Day 3
5-minute REHIT workout
Day 4
Full-body Tabata workout: do each round of exercise for 20 seconds, then take a 10-second rest.
- 4 rounds of Burpees
- 4 rounds of Plank
- 4 rounds of Mountain climbers
- 4 rounds of Jumping Jacks
- 4 rounds of Crunches
Day 5
5-minute REHIT workout
Day 6
A 30-minute walk at a moderate pace
Day 7
30-minute low-intensity cycling in Zone 2
Day 8
10×6–second Sprints on CAROL Bike:
- Short warm-up
- 10×6-seconds sprints, with up to 1-minute recovery between each sprint
- 3-minute cooldown
Day 9
Core workout:
- 2x sets of 10 Russian Twists
- 2 sets of 1-min Bicycle Crunches
- 3x sets of 10 Sit-Ups
- 3x sets of 10 Straight Leg Lowers
- 1-minute Plank
Rest for 10 seconds between each set.
Day 10
5-minute REHIT workout
Day 11
30-minute brisk walk
Day 12
5-minute REHIT workout
Day 13
Yoga flow:
- Cat-cow position for 1 min
- Alternating Downward Facing Dog to Plank for 1 min
- Raised Arms pose to Forward Fold to Halfway Bent – Repeat 5 times
- Warrior 1 to Warrior 1 Forward Bend to Cobra to Downward Facing Dog – Repeat 3 times on each side
- Pigeon pose – 45 seconds on each side
Day 14
5x sets of 3×10-sec Supermen during the day
Day 15
4×4 Norwegian Sprints on CAROL Bike:
- Gentle warm-up
- 4×4-minute sprints, with a 3-minute recovery between each sprint interval
- 3-minute cooldown
Day 16
Stretching flow:
- Seated Forward Bend (Hamstring stretching) – 30 secs on each side
- Butterfly position (Hip adductor stretching) – 45 secs
- Seated Spinal Twist (Gluteal and lumbar rotation) – 30 secs on each side
- Frog pose (Calves and Achilles tendon stretching) – 45 secs
- Child’s pose (Back stretching) – 45 secs
Day 17
5-minute REHIT workout
Day 18
Lower-body workout:
- 100 butt kicks
- 100 march steps
- 10 lunges (on each side)
- 10 squats
- 10 mountain climbers (on each side)
Day 19
5-minute REHIT workout
Day 20
30-minute hike (uphill and downhill)
Day 21
Jump rope for 2 minutes
Day 22
3×20–Second Sprints on CAROL Bike:
- Short warm-up
- 3×20-second sprints, with a 2-minute recovery between each sprint
- 3-minute cooldown
Day 23
Upper-body workout:
- 20 punches
- 10 shoulder taps from the plank position (on each side)
- 20 tricep dips on a chair
- 10 push-ups
- 5 bear crawls
Day 24
5-minute REHIT workout
Day 25
Mobility workout:
- 10 Spinal curls (rounded squats)
- 10 shoulder circles (on each side)
- 20 Toes to calves raises
- 10 T-spine flexions and extensions
- 1-min wrist walk
Day 26
5-minute REHIT workout
Day 27
A 30-minute walk at a moderate pace
Day 28
Climb seven flights of stairs during the day
Day 29
30×4–Second Sprints—the toughest CAROL Bike workout:
- Short warm-up
- 30×4-second sprints, with up to 30-second recovery between each sprint
- 3-minute cooldown
Day 30
Strength endurance workout (isometric exercises):
- The plank – 3 sets for 30 seconds
- Wall-sit – 3 sets for 30 seconds
- Lunge hold – 2 sets for 30 seconds on each side
- Bear plank – 3 sets for 30 seconds
- Hollow hold – 2 sets for 60 seconds
Day 31
5-minute REHIT workout
Day 32
Animal flow workout:
- 1-min Frog jumps
- 1-min Crab walk
- 1-min Bear crawl
- 1-min Ape traverse
- 1-min Crocodile crawl
Day 33
5-minute REHIT workout
Day 34
Do any household chores for 30 minutes (vacuum cleaning, walking the dog, playing with kids, gardening, etc.)
Day 35
Try a new sport or physical activity.
Day 36
Fat Burn Ride on CAROL Bike:
- Short warm-up
- 60x 8-second sprints, with a 12-second recovery in-between
- 3-minute cooldown
Day 37
HIIT cardio workout:
- 20 Jumping jacks
- 20 knee-to-elbow
- 8 burpees
- 10 jump lunges (on each side)
- 20 mountain climbers
Day 38
5-minute REHIT workout
Day 39
100 squats during the day
Day 40
5-minute REHIT workout
If you’ve made it through all 40 days—congratulations. You’ve taken a powerful step toward long-term fitness. Keep building on this momentum by choosing the activities you loved most and integrating them into your ongoing fitness routine.
Ready to complete the 40-day workout challenge? Get your CAROL Bike now—available with a risk-free 100 day home trial and free delivery.
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