Ways to use this list
- Office wellbeing week: spin one challenge each Monday, post it in the team chat and share the group total on Friday.
- Gym or club: spin the challenge of the month live at the end of a class, then pin it to the noticeboard.
- Friendly rivalry: two departments spin, and whichever has more people finish the challenge picks next month's.
- Family challenge on the fridge: spin on Sunday, draw a tick chart and give everyone a sticker for each day completed.
- Make groups first with the random team generator, then spin a different challenge for each one.
Press Spin the wheel, tap the game or press the Space bar. Change the list in the box as you
like: add your own, delete what doesn't suit you, or write *2 after an entry to give it double the
chance. The game buttons switch the same list to a duck race, hat, claw machine and more.
The full list (31 entries)
- 10k steps a day for a week
- Plank a little longer every day
- 30-day squat challenge
- Take the stairs all week
- Stretch for 10 minutes every evening
- Walk at lunch every workday
- Hold a 1-minute wall sit
- 100 jumping jacks in a day
- Try a sport you have never played
- Dance for 15 minutes a day
- Walking meetings all week
- Team step total to a faraway city
- Push-up ladder: add one each day
- Desk stretch break at 3 PM
- Five-minute morning mobility
- Skip with a rope 500 times in a day
- Cycle or walk to work once a week
- Weekend hike with friends
- Swim a set number of lengths
- Morning yoga flow for a week
- Plank relay: someone is always planking
- Squat every time the kettle boils
- Balance on one leg while brushing teeth
- One screen-free active hour a day
- Run or walk 5K by the end of the month
- A new walking route every week
- Burpee pyramid: 1 to 5 and back
- Get off the bus one stop early
- Family fitness night once a week
- Learn to do a cartwheel
- Climb the height of a mountain in stairs
📖 Related guide: How to make fair random teams
Questions people ask
What are good fitness challenge ideas for groups?
Challenges where everyone adds to a shared total work best: a team step count, a plank relay or a stair climb to the height of a mountain. Mixed abilities can all join in, and nobody is singled out.
How do I run a fitness challenge at work?
Keep it optional, short and easy to log: one or two weeks, a simple tally sheet and a small reward, like choosing the next challenge. Press Workplace teams for ideas that fit around desk jobs.
How do I make a challenge fair for different fitness levels?
Let people set their own starting point and track their own improvement, not totals: a plank ladder that starts at 10 seconds is as fair as one starting at a minute. Swap any move that does not suit someone for a walking or stretching version.
How long should a fitness challenge last?
A week is long enough to build a habit without losing interest, and 30 days suits step goals or plank ladders. Spinning with "Remove the winner" lets a group try a new idea every week for a whole season.