Wellness Challenge Ideas for Your Team – Sample Calendars

Boost team wellness one healthy habit at a time – get inspired with our sample wellness calendars!

Written by MasterHealth Staff

If you’re reading this, you likely play a key role in promoting employee well-being and fostering a healthy work environment. So, hats off to you! 

 

Below you’ll find 3 sample calendars packed with loads of fun health and fitness challenges that you can roll out with your team today.

 

Before you jump down, know that you can roll-out each one of these challenge wellness ideas to your team completely free with the MasterHealth For Teams mobile experience.

In this article

Sample 20 week calendar with weekly challenges

Week 1
Plank Challenge – Hold a plank position for as long as possible, multiple times a day.

Week 2
Meditation Challenge – Practice mindfulness meditation for 10 minutes, multiple times a day.

Week 3
Hydration Challenge – Drink at least 8 glasses of water per day.

Week 4
Show Kindness Challenge – Perform at least one random act of kindness each day.

Week 5
Eat Veggies Challenge – Include vegetables in every meal and snack throughout the day.

Week 6
Cardio Training Challenge – Engage in cardiovascular exercises (running, biking, jumping jacks) for 20 minutes a day.

Week 7
Breathe Challenge – Practice deep breathing exercises for 5 minutes, multiple times a day.

Week 8
Sleep Consistency Challenge – Establish a consistent sleep schedule, aiming for 7-8 hours of sleep each night.

Week 9
Strength Training Challenge – Incorporate strength training exercises (push-ups, squats, lunges) into your daily routine.

Week 10
Gratitude Challenge – Write down three things you’re grateful for each morning and evening.

Week 11
Stretch Challenge – Stretch for 10 minutes, multiple times a day, to improve flexibility.

Week 12
Time-Restricted Eating Challenge – Eat all your meals within an 8-hour window each day.

Week 13
Push-ups Challenge – Perform a set of push-ups multiple times a day, gradually increasing the number of repetitions.

Week 14
Cold Plunge Challenge – Take a cold shower or immerse yourself in cold water for a few minutes each day.

Week 15
Nature Bathing Challenge – Spend at least 30 minutes outside in nature each day.

Week 16
Sweat Challenge – Engage in physical activities that make you sweat, such as dancing or HIIT workouts.

Week 17
Squats Challenge – Perform a set of squats multiple times a day, gradually increasing the number of repetitions.

Week 18
Gratitude Journal Challenge – Write down three things you’re grateful for in a journal each day.

Week 19
Balance Challenge – Practice balance exercises, such as standing on one leg, throughout the day.

Week 20
Eat Protein Challenge – Include a source of protein (e.g., lean meat, beans, tofu) in every meal and snack.

Sample 12 month calendar with 2-week challenges

Month 1

– Weeks 1-2: Meditation Challenge (10 minutes daily)

– Weeks 3-4: Squat Challenge (20 squats per day, every day)

 

Month 2

– Weeks 1-2: Gratitude Journaling Challenge (Write down 3 things you’re grateful for each day)

– Weeks 3-4: Strength Training Challenge (3 times a week)

 

Month 3

– Weeks 1-2: Cardio Training Challenge (30 minutes of moderate-intensity cardio, 3 times a week)

– Weeks 3-4: Yoga Challenge (15 minutes of yoga practice daily)

 

Month 4

– Weeks 1-2: Biking Challenge (30 minutes of biking, 3 times a week)

– Weeks 3-4: Show Kindness Challenge (Perform random acts of kindness daily)

 

Month 5

– Weeks 1-2: Push-ups Challenge (Increase your daily push-ups count)

– Weeks 3-4: Time-Restricted Eating Challenge (Eat within an 8-hour window each day)

 

Month 6

– Weeks 1-2: Nature Bathing Challenge (Spend at least 30 minutes in nature daily)

– Weeks 3-4: Hydration Challenge (Drink 8 glasses of water daily)

 

Month 7

– Weeks 1-2: Lunges Challenge (20 lunges per day, every day)

– Weeks 3-4: Sleep Consistency Challenge (Establish a consistent sleep schedule)

 

Month 8

– Weeks 1-2: Stretching Challenge (10 minutes of stretching daily)

– Weeks 3-4: Eat Veggies Challenge (Incorporate more vegetables into your meals)

 

Month 9

– Weeks 1-2: HIIT Exercise Challenge (20 minutes of high-intensity interval training, 3 times a week)

– Weeks 3-4: Sleep Longer Challenge (Add an extra 30 minutes to your sleep duration)

 

Month 10

– Weeks 1-2: Plank Challenge (Increase your daily plank duration)

– Weeks 3-4: Eat Protein Challenge (Ensure a source of protein in each meal)

 

Month 11

– Weeks 1-2: Running Challenge (20 minutes of running, 3 times a week)

– Weeks 3-4: Morning Sunshine Challenge (Spend 15 minutes outside in the morning)

 

Month 12

– Weeks 1-2: Food Journal Challenge (Write down everything you eat and drink daily)

– Weeks 3-4: Sweat Challenge (Engage in a physical activity that makes you sweat, 3 times a week)

Sample 12-month calendar with 1-month challenges

Month 1 (January)

Hydration Challenge – Drink at least 8 glasses of water per day for one week.

 

Month 2 (February)

Gratitude Challenge – Write down three things you’re grateful for each day for one month.

 

Month 3 (March)

Sleep Consistency Challenge – Go to bed and wake up at the same time every day for one week.

 

Month 4 (April)

Nature Bathing Challenge – Spend at least 30 minutes outside in nature each day for one month.

 

Month 5 (May)

Cardio Training Challenge – Do 30 minutes of cardio (running, biking, or HIIT) every day for one week.

 

Month 6 (June)

Strength Training Challenge – Do a strength training workout (including squats, lunges, push-ups, sit-ups, and pull-ups) three times a week for one month.

 

Month 7 (July)

Breathe Challenge – Practice deep breathing for at least 5 minutes every day for one week.

 

Month 8 (August)

Eat Veggies Challenge – Eat at least 5 servings of vegetables per day for one month.

 

Month 9 (September)

Morning Sunshine Challenge – Spend at least 10 minutes outside in the morning sun each day for one week.

 

Month 10 (October)

Dry Brushing Challenge – Dry brush your skin for 5 minutes every day for one month.

 

Month 11 (November)

Time-Restricted Eating Challenge – Eat all your meals within an 8-hour window each day for one week.

 

Month 12 (December)

Show Kindness Challenge – Do one random act of kindness each day for one month.

An important note on challenge and goal setting

The sample calendars provided are just examples.

 

When using the MasterHealth Challenges app to run challenges, you can adjust how long (in weeks) each challenge will run.

 

Each employee or team member will have the ability to set their own goals and define for themselves what amount of activity is challenging yet achievable and feel comfortable participating based on personal preferences and fitness levels.

Start your first challenge today!

Your team will have a blast.

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