20 Office Fitness Challenge Ideas To Try With Your Team in 2024

Getting enough exercise can be tough, especially for those who spend most of their day at a desk. If you’re an HR manager, you know it’s a challenge to keep your team energized and mentally sharp.

In this blog, we’re sharing 20 fun office fitness challenge ideas for 2024 that can help shake up the daily routine. These activities are designed to get everyone moving, boost energy, and improve mental well-being right at the workplace. From simple stretches to team competitions, we’ve got plenty of creative ways to bring a little more activity into the workday. Ready to make your office a healthier and happier place? Let’s dive in!

20 Simple Office Fitness Challenges in 2024

Deskercise Challenges

Introducing desk exercises, or “deskercises,” can make a big difference in how energized your team feels throughout the day. These simple activities require minimal space and no equipment, making them perfect for the office environment. Here are a few to get started:

• Chair Squats: Stand up from your chair, then sit back down without fully resting in the seat. Aim for 10 repetitions.
• Desk Push-Ups: Place your hands on the edge of your desk, walk your feet back to a comfortable distance, and perform push-ups. Try doing sets of 10.
• Seated Leg Lifts: While sitting, straighten one or both legs and hold in place for a few seconds, then lower them without touching the floor. Repeat 10 times for each leg.

Challenge your team to complete a set number of these exercises each day. This not only helps keep them fit but also adds a fun break to their routine.

Step Count Competitions

Encourage your employees to stay active by organizing step count competitions. Each participant can use a pedometer or a fitness tracker to monitor their daily steps. Set daily or weekly goals for everyone, and offer small incentives or recognition for those who meet their targets or show the most improvement. This challenge not only promotes walking but also adds a friendly competitive element to the day, making fitness fun and engaging.

Lunch Break Walks

Encourage a healthy midday break with organized group walks during lunch. This simple yet effective activity can be a refreshing way to split up the workday. Set up a challenge for the team to walk a specific distance each week. Begin with a manageable target and gradually increase the distance to keep the challenge exciting and progressive. This not only promotes physical activity but also provides a great opportunity for team bonding in a relaxed setting outside the office.

Stair Climbing Races

Motivate your team to skip the elevator and hit the stairs with a stair climbing race. Track the number of flights each person climbs over the course of a week or month. You can keep a leaderboard to add a competitive edge and celebrate those who climb the most flights. This challenge is not only good for physical fitness but also adds a quick, energizing break to everyone’s day. Plus, it’s a great way to make a mundane activity like using the stairs a fun and healthy competition.

Cycling to Work Challenge

Encourage your team to embrace a greener and healthier commute by initiating a Cycling to Work Challenge. Ask employees to cycle to work instead of driving or using public transport, and track the total miles cycled over the course of a month. This challenge not only promotes physical fitness but also contributes to environmental sustainability. Recognize the top cyclers each month to keep motivation high and create a friendly rivalry that encourages more participation.

Fitness Class Face-Off

Boost team spirit and fitness levels by organizing a variety of fitness classes at the workplace. From spin and Zumba to Pilates and yoga, offer different types of classes and challenge employees to attend as many as they can. Set up a system where each class attendance earns points, and tally these to see who can try the most varied workouts. This not only keeps the routine exciting but also encourages employees to find a type of exercise they enjoy, which can lead to lasting health benefits.

Healthy Snack Days

Encourage healthier eating habits in the office by initiating Healthy Snack Days. Challenge everyone to swap out their usual unhealthy snacks for healthier options, which the office can provide for a month. You could feature fruits, nuts, yogurt, or whole-grain options that not only satisfy hunger but also contribute to better overall health and energy levels. This can help introduce new, nutritious snacks that employees might not have considered before, promoting better eating habits even beyond the workplace.

Meditation Challenge

Mental fitness is just as important as physical health. Start a Meditation Challenge by introducing daily guided meditation sessions either during the lunch break or right before work begins. These sessions should focus on techniques to reduce stress, enhance concentration, and improve overall mental well-being. Encourage employees to participate regularly by tracking attendance and recognizing consistent participants. This practice can foster a more relaxed and focused workplace, benefiting individual employee performance and the collective office environment.

Water Drinking Challenge

Hydration is key to maintaining good health and peak brain function. Launch a Water Drinking Challenge to encourage employees to increase their daily water intake. Provide each participant with a reusable water bottle and set a daily goal for water consumption. You can track progress with a simple chart or app and reward those who consistently meet their hydration goals. This challenge is not only beneficial for individual health but also promotes environmental sustainability by reducing the use of disposable bottles.

Yoga and Mindfulness Minutes

Integrate wellness into the workday with Yoga and Mindfulness Minutes. Offer daily or weekly yoga sessions in the office or via a virtual platform and challenge employees to complete a set number of sessions each month. These sessions should focus on poses that can be done in work attire and mindfulness practices that help reduce stress and enhance mental clarity. Encouraging regular participation in these sessions can lead to improved employee well-being, flexibility, and stress management.

Sit-to-Stand Challenge

Encourage movement and reduce the risks associated with prolonged sitting with a Sit-to-Stand Challenge. If your office has standing desks, motivate employees to use them more frequently. Alternatively, challenge employees to count the number of times they stand up from their desk each day, setting progressive weekly targets. This challenge helps promote better posture, reduces back pain, and increases energy levels throughout the workday.

Healthy Recipe Swap

Foster a culture of healthy eating with a Healthy Recipe Swap. Encourage employees to bring in their favorite healthy recipes and swap them with colleagues. You can create a recipe book of these healthy alternatives that can be shared digitally or in print. This challenge not only introduces new, nutritious meal options but also encourages discussions about healthy eating and lifestyle choices among employees, making it a fun and educational activity.

Team Building Challenge Ideas

Team Step Challenge

Encourage teamwork and healthy competition with a Team Step Challenge. Divide the office into teams and equip each member with a step tracker. Set a collective step goal for each team to achieve within a month. This challenge not only promotes physical activity but also builds camaraderie as team members encourage each other to move more throughout the day.

Office Scavenger Hunt

Organize an office scavenger hunt where teams must find items or complete tasks that require collaboration and problem-solving. This activity can be designed to require visiting different departments, which helps increase interdepartmental interaction and understanding. It’s a fun and engaging way to enhance communication and teamwork skills.

Puzzle Challenge

Set up a puzzle challenge where teams work together to assemble complex puzzles within a set time frame. Choose puzzles that are challenging and require multiple people working together to encourage cooperation and team strategy. This can be a relaxing yet mentally stimulating activity that strengthens group dynamics.

Charity Fitness Challenge

Combine team building with social responsibility by organizing a Charity Fitness Challenge. Teams can compete in various fitness activities like runs, bike races, or rowing where they earn points or sponsorships based on their performance. The proceeds can go to a charity chosen by the winning team. This not only motivates teams to work together for a common goal but also promotes corporate social responsibility.

Cook-Off Challenge

Host a cook-off challenge where teams compete to create the best dish using a specific set of ingredients. This activity encourages creativity and teamwork, plus it’s a great way to share different food cultures and recipes among colleagues. End the challenge with a communal meal where everyone can enjoy the fruits of their labor and vote on their favorite dishes.

These team-building challenges are designed to strengthen relationships, improve communication, and inject fun into the workplace, fostering a more collaborative and enjoyable work environment.

Additional Challenge Ideas

No Phone Challenge

Encourage your team to disconnect from digital distractions with a No Phone Challenge. Set specific times during the workday when employees are encouraged to keep their smartphones in a designated area or turned off. This can help improve focus, reduce stress, and increase productivity by minimizing interruptions. You can start with short periods and gradually increase the challenge duration as the team adapts. Recognize and reward participants for their commitment to staying disconnected during these times, fostering a more present and engaged workplace environment.

No Sugar Challenge

Initiate a No Sugar Challenge to promote healthier eating habits among employees. Challenge participants to avoid added sugars in their diet for a set period, such as a week or a month. Provide resources and support, such as information on reading food labels and understanding where sugars can be hidden in everyday items. Encourage sharing experiences and tips among colleagues to support each other. This challenge can lead to better dietary choices and increased awareness of nutrition, contributing to overall health improvements.

Daily 30-Minute Exercise Challenge

Boost physical activity and wellness by implementing a Daily 30-Minute Exercise Challenge. Encourage employees to commit to at least 30 minutes of physical activity each day, whether it’s a walk, a gym session, or an exercise class. Provide resources and suggestions for various types of exercises to accommodate different fitness levels and preferences. Track participation and progress, and celebrate milestones to keep everyone motivated. This challenge can help incorporate regular physical activity into daily routines, enhancing both physical and mental health.

How Do I Create an Office Fitness Challenge?

• Set Clear Goals: Define what you want to achieve with the fitness challenge, whether it’s improving overall health, enhancing team bonding, or boosting productivity.
• Choose the Type of Challenge: Decide on the nature of the challenge (e.g., step count, hydration, daily exercise). Make sure it’s accessible and inclusive for all employees.
• Establish Rules and Duration: Outline clear rules and set a start and end date for the challenge. Keep the timeframe reasonable to maintain engagement.
• Track Progress: Implement a system for tracking and recording participants’ progress. This could be through an app, a spreadsheet, or physical posters in common areas.
• Provide Resources and Support: Offer guidance, tips, and possibly training sessions to help participants succeed in the challenge.
• Promote the Challenge: Use emails, posters, and meetings to create excitement and encourage participation. Clear communication about the benefits and fun aspects of the challenge can boost uptake.
• Offer Incentives: Motivate participants with rewards for achieving their goals or for notable efforts and improvements. Prizes can be individual or team-based.
• Gather Feedback: After the challenge, solicit feedback from participants to learn what worked and what could be improved for future challenges.
• Celebrate Successes: Recognize and celebrate achievements in a closing ceremony or company meeting to highlight the efforts of participants and teams.
• Review and Adjust: Use the insights gained from the challenge to refine future initiatives, aiming to increase participation and effectiveness.

What Prize Can You Offer?

• Gift cards for popular retailers or local businesses
• Extra vacation days or personal days off
• Premium health or fitness club memberships
• Wellness retreats or spa day packages
• High-quality, branded water bottles or fitness gear
• Healthy lunch or snack subscriptions for a month
• Tickets to sports events or concerts
• Latest fitness trackers or smartwatches
• Office equipment upgrades (ergonomic chairs, standing desks)
• Team outing to a recreational activity (escape room, bowling)
• Public recognition in the company newsletter or meeting
• Professional development opportunities (workshops, seminars)
• Charity donations made in the employee’s name
• Personalized trophies or plaques
• Company swag (t-shirts, hoodies, mugs)