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Os 10 melhores desafios fitness para transformar seu corpo em 30 dias
Is your year only starting after Carnival? Then, now is the time!
You’ve probably heard it takes 21 days to form a habit… or maybe 30, 60? Regardless of the exact number, one thing is certain: starting is the hardest part. But what if you made it more fun?
We’ve selected the 10 most popular fitness challenges at the moment, the ones that are trending and transforming routines. These challenges are simple, but if followed with consistency, they will bring more energy, discipline, and real results for your body and mind.
Ready to stop saying "I'll start later" and finally take action? Then choose your challenge and let’s transform your routine!
Cold Shower Challenge
The idea is simple: 30 days of cold showers. The result? A shock at first, but then a boost of energy and vitality.
✔️ Improves circulation and strengthens immunity.
✔️ Increases stress resilience.
Tip: Start with warm water and gradually decrease the temperature.
75 Hard: The Ultimate Discipline Challenge
This one’s not for the faint of heart! For 75 days, you must:
✔️ Do 2 workouts daily (one outdoors).
✔️ Follow a strict diet (no alcohol or cheat days).
✔️ Drink 3.7L of water daily.
✔️ Read 10 pages of a book.
✔️ Take a daily progress photo.
What do you gain? Focus, discipline, and a mindset stronger than ever.
30 Days of Yoga
Who says fitness challenges have to be all about sweat and the gym? Yoga transforms both body and mind.
✔️ Increases flexibility and reduces stress.
✔️ Improves posture and sleep quality.
21 Days of Meditation
Think you “don’t have the patience to meditate”? Then this challenge is for you.
✔️ 5 to 10 minutes a day make a difference.
✔️ Reduces anxiety and improves focus.
10,000 Steps a Day
Sounds simple, but can you do it?
✔️ Walk at least 10,000 steps every day.
✔️ Improves circulation and helps burn calories.
Progressive Push-ups
A new challenge every day.
✔️ Start with as many as you can, and increase by 1 push-up each day.
✔️ Improves chest, arm, and core strength.
Healthy Eating for 30 Days
No crazy diets here! The challenge is to eat consciously and in balance.
✔️ Avoid ultra-processed foods and excessive sugar.
✔️ Focus on proteins, fiber, and healthy fats.
Hydration Hard Mode
If drinking water were a sport, would you be the champion?
✔️ Goal: 2 to 3 liters of water per day.
✔️ Clearer skin, less fatigue, and better digestion.
Tip: Always carry a water bottle with time markers to remind you when to drink.
Morning Stretching
Ever thought about starting your day with more energy and less pain?
✔️ 5 minutes of stretching as soon as you wake up.
✔️ Prevents injuries and improves posture.
Gratitude Challenge
A healthy mind means a healthy body.
✔️ Write down 3 things you’re grateful for every day.
✔️ Strengthens your positive mindset.
Now it's up to you!
Choose a challenge and start today! And to help you stay consistent and track your progress, download MyDose and invite others who want to transform their habits too!
Is your year only starting after Carnival? Then, now is the time!
You’ve probably heard it takes 21 days to form a habit… or maybe 30, 60? Regardless of the exact number, one thing is certain: starting is the hardest part. But what if you made it more fun?
We’ve selected the 10 most popular fitness challenges at the moment, the ones that are trending and transforming routines. These challenges are simple, but if followed with consistency, they will bring more energy, discipline, and real results for your body and mind.
Ready to stop saying "I'll start later" and finally take action? Then choose your challenge and let’s transform your routine!
Cold Shower Challenge
The idea is simple: 30 days of cold showers. The result? A shock at first, but then a boost of energy and vitality.
✔️ Improves circulation and strengthens immunity.
✔️ Increases stress resilience.
Tip: Start with warm water and gradually decrease the temperature.
75 Hard: The Ultimate Discipline Challenge
This one’s not for the faint of heart! For 75 days, you must:
✔️ Do 2 workouts daily (one outdoors).
✔️ Follow a strict diet (no alcohol or cheat days).
✔️ Drink 3.7L of water daily.
✔️ Read 10 pages of a book.
✔️ Take a daily progress photo.
What do you gain? Focus, discipline, and a mindset stronger than ever.
30 Days of Yoga
Who says fitness challenges have to be all about sweat and the gym? Yoga transforms both body and mind.
✔️ Increases flexibility and reduces stress.
✔️ Improves posture and sleep quality.
21 Days of Meditation
Think you “don’t have the patience to meditate”? Then this challenge is for you.
✔️ 5 to 10 minutes a day make a difference.
✔️ Reduces anxiety and improves focus.
10,000 Steps a Day
Sounds simple, but can you do it?
✔️ Walk at least 10,000 steps every day.
✔️ Improves circulation and helps burn calories.
Progressive Push-ups
A new challenge every day.
✔️ Start with as many as you can, and increase by 1 push-up each day.
✔️ Improves chest, arm, and core strength.
Healthy Eating for 30 Days
No crazy diets here! The challenge is to eat consciously and in balance.
✔️ Avoid ultra-processed foods and excessive sugar.
✔️ Focus on proteins, fiber, and healthy fats.
Hydration Hard Mode
If drinking water were a sport, would you be the champion?
✔️ Goal: 2 to 3 liters of water per day.
✔️ Clearer skin, less fatigue, and better digestion.
Tip: Always carry a water bottle with time markers to remind you when to drink.
Morning Stretching
Ever thought about starting your day with more energy and less pain?
✔️ 5 minutes of stretching as soon as you wake up.
✔️ Prevents injuries and improves posture.
Gratitude Challenge
A healthy mind means a healthy body.
✔️ Write down 3 things you’re grateful for every day.
✔️ Strengthens your positive mindset.
Now it's up to you!
Choose a challenge and start today! And to help you stay consistent and track your progress, download MyDose and invite others who want to transform their habits too!
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