November Fitness Challenge: Workout Calendar !

ovember 30 day Fitness Challenge workout calendar
Written by Isabella Bazzara

November Fitness Challenge: Ready SET SweatWhat’s up FITies? Welcome to our November 30-day Fitness Challenge!

Like every single month since July 2013, your fitness trainers, Myriam via “My Dream Shape” and myself (Isabella), have put together yet another kickass 30-day fitness challenge to get you in tip-top this month! If you’re looking for challenging, fun and effective workouts, you’ve come to the right place my friend: our workout program is designed to get you stronger, firmer, leaner and sexier than ever (:

The November training program is in no way monotonous or boring, you’ll be working up a sweat with a variety of training techniques, including:  HIIT/circuit/weights-lifting/super-sets/Tabata and more…

Are you up for the challenge?

Before you get started, make sure you bookmark this page and subscribe to our newsletter to receive all of our free goodies (including your Daily Fitness Logs and updates). All workout links will be provided on this page as well!

*WIN our upcoming 2013 Fitness Challenges in “Printable Edition”*

December Fitness Challenge - Printable Edition 2013 previewStarting next December, we’ll be offering our monthly Fitness Challenges in printable (PDF) format. This will include all printable workouts from our monthly challenges, a 30-day Meal Plan and some extra goodies that are not included on the blog! For a chance to win our 2013 Fitness Challenges in “Printable Edition” (December edition), make sure you share this challenge via Facebook (in the sidebar to your left) and leave us a quick comment below!

!For an extra change to win, tweet this challenge as well!

*Our lucky winner will be announced by the end of the month!

November Fitness Challenge Guidelines & Tips

November 30 day Fitness Challenge

  • Follow our November Workout Calendar, all workouts will be linked to their source every upcoming week, so make sure you bookmark this page!
  • Use the “fit4fall” #hashtag on social media (Facebook, Twitter and Instagram) to share your progress with the community,
  • Rest at least once a week, feel free to add 1-2 additional recovery days as needed (more isn’t necessary better, you want to focus on the quality of your workouts and pushing yourself during each session). If you decide to workout 3-4 times a week, make sure to balance out your training program, you don’t want to end up doing 3 upper body workouts consecutively.
  • As you know, diet is a huge part of the equation when it comes to getting in shape and seeing quick and lasting results, no matter how hard you train and push yourself, if you are not fueling your body properly according to your specific goals, you might get disappointed with your results.

Here are a few suggestions to get you on the right track:

* For a 30-day Clean Shredding meal plan that comes with healthy recipes, guidelines, grocery lists, and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life, I recommend grabbing a copy of “The Body Fuel System” created by my fellow blogger Bree!

30 day clean eating plan 1

Grab your 30-day Shredding Meal Plan

* Following are some additional free meal plans that I have put together on MFS to assist you with your workout challenge: “7-day Shredding Meal Plan” & The “Clean & Lean Meal Plan Sample

  • To get an idea of how many calories you should be consuming on a daily basis depending on your unique goal (fat loss, maintenance, muscle growth, etc.), go ahead and calculate your daily caloric needs to get an estimate,
  • If you haven’t subscribed yet, scroll up and enter your email in the box above to receive additional fitness tips, recipes and workouts straight to your inbox!

November Fitness Challenge Workout Calendar

November Fitness Challenge: 30 day workout calendar

Print your November Workout Calendar

November Fitness Challenge Workout Breakdown

WEEK 1 **Workout Breakdown**

WEEK 2 **Workout Breakdown**

WEEK 3 **Workout Breakdown**

WEEK 4 **Workout Breakdown**

WEEK 5 **Workout Breakdown**


MFS Suggests…

30 day shredding meal planThe Betty Rocker Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

Isabella Bazzara
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Isabella Bazzara

Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving!
Isabella Bazzara
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  • Hi Isabella,

    I’m just wondering if you’re supposed to only do the workout on the calendar that day, or is this supplemental or ‘extra’ to a regular fitness routine. They just don’t seem to be very long and almost “too good to be true” lol! I would love you if you told me that eating clean and doing small workouts such as this would suffice. I’m coming off a second session of the Insanity workouts and am bored with it. However, I am now used to hour long, crazy, high-intensity interval training, hence my hesitation?

    • Hi Mandy, welcome to MFS!
      I hear you girl, I have done a lot of BeachBody workouts myself and love the challenge. Many workouts in our monthly challenges are indeed short, but don’t get fooled, HIIT (High Intensity Interval Training) is not supposed to be easy in any way. You have to push yourself EXTRA hard during the 30 second intervals and basically you are moving from one exercise to the other, getting your heart rate up while working on your strenght and boosting your metabolism (burning mega calories all day long). I got in the best shape of my life doing HIIT workouts ONLY. Longer workouts are also included in the calendar, we have strength training sessions, cardio sessions, etc. And YES, eating clean can make the WHOLE difference when you’re looking to get serious and lasting results. It’s all about balancing both out and having fun along the way.
      Hope this helps, let me know if there is anything else that I can help you with 🙂

  • I’ve been looking for a workout like this where its set up for a month & I can’t wait to get started! I’m so glad I stumbled across My Fit Station.

  • Hello! I just found your site a few days ago looking for a workout challenge, and I love it! 🙂

    I’ve been on a weight loss journey for about two and a half years now and have lost about 45 pounds, and I still have more to go. Should I be focusing primarily on just losing weight, doing mostly cardio, and then trying to tone up? Or can/should I tone up while I’m losing weight? I’m an amateur here! Thanks!

    • Welcome to MFS Shannon! Congrats on your achievements so far!! I would certainly be working on my strength in your position. Building up muscles will fire up your metabolism and get you leaner, stronger and accelerate your weight loss. Also, focus on eating whole foods, lots of delicious colorful veggies, healthy fats, protein, etc. You can definitely follow our November Fitness Challenge, we have new workouts up for every day (mixing up cardio and strength), you can adjust the intensity for your fitness level (by adding weights, doing more or less repetitions, etc.) Make sure you are fueling your body properly, you want to eat enough to be able to workout like a rock star while loosing weight (you will find a few meal plans in the challenge that I highly recommend). Hope this helps a bit!
      Isabella 🙂

    • SHANNON! CONGRATULATIONS!!! You are our lucky WINNER of the ‘December Fitness Challenge **DELUXE EDITION**!!!
      Please let me know if I should send you your gift at this email address!? 🙂

  • Hello

    I love your website and advise.
    But I have a big personal concern : I live on an island where there is nothing to buy as fitness equipment. I hape a rope and 2 kg weights and a mat.
    Do you have a calendar with only body weight excercices to follow ?
    For the food, it’s ok, I susbsitute and try to cook reasonably.
    I would love to have one of your calendar with no equipment.
    Can you please send me one ?

    Thank you !

    • Hi Magi, unfortunately we didn’t put together a calendar that includes only body weight workouts, but you can browse through our workouts, and you will find numerous workouts that don’t require equipment or that have minimal equipment! The are enough body weigh workouts for you to have enough diversity throughout the month 🙂