10 Minute Christian Fitness 14-Day Mini-Challenge

10 Minute Christian Fitness 14-Day Mini-Challenge

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10 min hiit christian fitness

Join us for a 14-Day Christian Fitness Mini-Challenge! Each high-intensity workout takes only 10 minutes! 

Here at Revelation Wellness, we believe our bodies are designed by God, and we can glorify Him through movement. We believe our workouts are our training ground with Christ so that we are fit and ready to share the Gospel.

Each day, you’ll be encouraged with a Bible-based Christian Fitness devotional,  a few purposeful training tips, and a 10-minute HIIT (high-intensity interval training) workout (for every BODY)! Equipment is minimal, and we share modifications for exercises throughout the program! 

You can do this! 

Table of Contents

Day 1 - Better is Better

We are to be living sacrifices, holy, and pleasing to God.

Being FIT for our God-given purpose for each day.

Here is the cool thing! Studies are now proving that more is not better; BETTER is BETTER!

No more spending HOURS at the gym. No more trying to find the time to exercise and do what we know our bodies, hearts, and minds need us to do to live well.

High-Intensity Interval Training is the buzzword in the fitness world right now. We now have scientific hard data showing that short bouts of intense exercise can help you  improve your physical functioning, exercise tolerance, and quality of life. This is liberating news for all of us!

But I must be honest with you; there is a tough side to this news. The tough side is that it will require you to commit EVERYTHING you have for the 10 minutes that we work out together. It is going to require you to have laser focus and great willingness. Willingness to believe that God wants to be your strength in ALL things.

How will we know God’s strength if we refuse to recognize and expose our weaknesses?

Before these workouts make you strong, they’ll show how you’re weak. If you are breathing right now, you can do these workouts! Because Jesus says so. “Jesus looked at them and said, “With man this is impossible, but not with God; all things are possible with God.” Mark 10:27

No more excuses. It is time to do what we need to do, then get busy living out the rest of our day in faith. Loving others well. Doing the next thing in LOVE!  It is time to make our workouts our training ground with Christ so that we are fit and ready for the good purposes He has for us each day.

Let’s get busy…

LOVING GOD. GETTING HEALTHY. BEING WHOLE. LOVING OTHERS.

1. Breathe! When the workout feels tough, don’t hold your breath. 

2. Start from where you are. 

3. Want some workout music? Check out Revelation Wellness Playlists on Spotify. 

Workout

Equipment Needed:

Jump Rope-(Just “air” rope if don’t have)

Light Handweights (Use filled water bottles if don’t have any)

*Chair -( for those who are just getting started)

Day 2 - Wholehearted Living

High-intensity interval workouts are short and effective if you’re willing to be all in. As you learned yesterday, more is not better, better is better! When you move well (with focus, purpose, and good form) for even just 10 minutes, your body can function better! 

But, your whole mind, body, and heart need to be willing to push past comfort for these few intense minutes. We like to call this being wholehearted. 

After a few weeks, you may quickly see the benefits of wholehearted training. This is good! This is how your body was designed to respond. But, what is even more important is when your life is defined by a posture of wholeheartedness. 

Wholehearted living is defined as “showing up to every circumstance completely as you are and where you are, and giving what you can. Wholehearted living means doing everything with great passion and purpose, even when you’re asked to do something you are not good at” (The Wellness Revelation, p 98)

Do you live a wholehearted life? Or are you scattered, stressed, and worn thin by all the demands on your life? 

You may not be able to avoid all responsibility (hello, demanding jobs, life with littles, or raising teenagers), but you can still be wholehearted. You can show up to every task, meeting, appointment, or playtime with your full attention and God’s grace. You can be present in your life, not living in anxiety about the past or the future. You can lean on God’s strength and sufficiency in the moments when you don’t have any more to give. 

Isn’t that a better way to live? So, let’s live (and train) wholeheartedly, never underestimating God’s goodness. 

Ten minutes is really all you need. 

Ten minutes of being totally and wholeheartedly committed to the workout will benefit you more than doing 30-45 minutes of half-hearted living.

If you are still not convinced that these types of workouts can do the trick, please click here to read more scientific data.

In the end, trust that God doesn’t call you to obsess or neglect your body. Do what you need to do for your physical well-being, then get on living and loving others well.

Workout

Equipment Needed: 

Handweights (or soup cans or filled water bottles!)

Day 3 - The Power of 10

The power of 10!

I’m not gonna lie. Today’s workout is kind of like throwing yourself into a blender for 10 minutes. You will need a willing spirit of adventure just to jump in and see what happens.

 I promise it will “whip” you right into good shape. The kind of shape that the world can not define but you know to be true. 

The kind of shape where we can’t take the credit. 

The kind of shape that says, “God has done it, is doing it, and will continue to do it through me.” 

The kind of shape that keeps us humble and away from a religious heart.

If you are hoping to get free and stay free in body and spirit, then do yourself a favor, and get in the Word of God. God’s Word sets you free, not the number of reps you can do. 

Romans 12:2 tell us, ” Do not conform to the patterns of this world, but be transformed by the renewing of the mind.”

I choose transforming over conforming any day.

EAT CONSISTENTLY -Notice your eating patterns each day this week. Do you tend to skip meals? Eat in between meals? Your goal should be three well-portioned meals with two snacks in between meals.

HAVE AN EATING STRATEGY – Before you eat, ask yourself, why am I eating? The two healthy answers to that question are “Because I am hungry” and “I know I should, although I do not feel hungry.” You SHOULD eat every 2-3 hours you may not feel like eating, especially those of you who would rather skip a meal so you can eat more at your favorite meal. Trust that you are rebooting your metabolism and saving yourself from overeating later.

Check out The Wellness Revelation Food Journal to track your eating habits and hunger each day!

Workout

Equipment Needed: 

Hand weights or water bottles

Day 4 - Get Energized

Now really…working out is exhausting, isn’t it? And even painful at times? I am convinced if it wasn’t as tiring as it is, more people would do it.

When it comes to working out, we fall into two categories; either we love it or really don’t love it but know we should do it. The “love it” group can get obsessive and crazy with their time in the gym. While the “really don’t love it” group can’t seem to stay consistent, and when they do it, it feels like modern-day slavery.

Can’t there be a better way? Isn’t exercise made for something more than a certain body size or big muscles? 

These 10-minute Christian Fitness workouts aim to help you focus on something bigger working in you and around you. That something is actually Someone named Jesus! Our Triune, Creator God comprised of the Father, Jesus, and the Holy Spirit created your body with complete health and wholness in His Presence. 

But as people who still live under the effects of the Fall, our bodies are prone to weakness, exhaustion, and even injury.  Even at our peak fitness, we can’t do it all. 

These 10 minute HIIT workouts push you to your edge so you can see how God’s power far exceeds anything that we can do in our measly human strength. Doing things in our energy and power rather than in God’s is like choosing a match over a torch.

Choose the torch. All you have to do is strike the match by showing up, shoes on, and pressing play!

FOCUS: Keep your head up when you are moving and fix your eyes on something not moving.

BREATHE: Obviously you will be breathing, but if you FOCUS on good breathing it is proven that you can lower your heart rate by 5 beats. You really aren’t as tired as your body tries to tell you. Talk back to it and breathe!

SHOES: The best shoe to do any of these workouts in is a training shoe. NOT a running shoe. Due to the side-to-side movement, a running shoe just won’t do as well as a training shoe.

Workout

Equipment Needed: 

Hand weights

Day 5- Freedom in Failure

Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan, to torment me. Three times I pleaded with the Lord to take it away from me. But he said to me, ‘My grace is sufficient for you, for my power is made perfect in weakness.’ Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.” 2 Corinthians 12:7-9, NIV

Isn’t it true that we spend most of our lives trying to avoid failure (and pain and weakness)? But, when it comes to physical and spiritual training, failure is our friend.

In 2 Corinthians 12:7-9, Paul talks to us about the thorns in his side and the weakness it caused him. We can all relate. We all have things that can bring us down to our knees faster than we can say “Help!”

For many of us, we have spent our lives masquerading these thorns with a soda and a smile. Then we reach for another soda…and another. 

Instead,  what if we did what Paul says? What if we boast about the things that bring us to our knees? In this passage, Paul reminds us that our pain, weakness, and failure do not have to bring us shame. Instead, they can knit us closer to our God of grace and power. We can rejoice that in our failure freedom breaks forth. 

Your heart and your flesh WILL fail. Those thorns will have their day. But with God as our shield, shelter, and sword, our hearts can be free.

In this workout, embrace the fact that your flesh will fail!

TRAIN YOUR WEAK SPOTS: Are your triceps weak? Can your wrists use strengthening so you can finally do a burpee? What about your patience? Does your forgiveness need a workout? Training your weak spots will mean being humble and teachable. But, in the upside down Kingdom of God, this is how you get stronger.

Workout

Equipment Needed: 

Hand weights

Exercise mat

Day 6- Something Old for Something New

“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.” 2 Corinthians 4:16

Our physical body is always in the process of dying and regenerating. In fact, your body turns over skin, hair, and nail cells daily. This whole process of death and regeneration is God’s way of leaving his fingerprint on us.

God is in the business of regeneration.

He wants to regenerate our hearts and our devotion.  But, we must be willing to offer up the dead things that we hold on to. These are the things that we foolishly believe we must keep company with to live well. These are the idols that we serve with our time, money, attention, and worship, instead of the True God. 

Alisa Keeton writes, “The question is not if we will worship but who or what we will worship…If the answer to that question is anything other than God, you can be sure you are worshipping (giving your life to) an idol, a false god” (30). 

As Jesus reminds us in Matthew 6:24, “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other.” 

It’s time to clean out the closet and get rid of the old stuff because Someone Greater is here, but He requires your all of your worship. Are you willing?  

IS IT TIME FOR NEW WORKOUT SHOES? Just like your body, your workout shoes will feel the impact of even 10 minute high intensity workouts. Sooner or later, you will have to replace your workout shoes. This article gives you tips to decide when it’s time to throw out the old and purchase a new pair of kicks so you can keep moving safely and effectively.

Workout

Equipment Needed: 

Medicine ball or hand weights

Day 7 - Things I Know

If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing.” 1 Corinthians 13:1-3

When someone first told me, at 11 years old, “Jesus loves you!”…I didn’t get it. I liked it…but I didn’t get it. I am older now and still trying to grasp how much God loves me. It is because of HIS love that He rescued us from our sin and death by the blood of His Son, Jesus. 

Just as God does everything by His love, I believe we should do all things with, through, and by love. (Wait…let me read that again to myself before my kids bring me to my knees today). This kind of 1 Corinthians 13 love begins with our knowledge of God. 

To know God is to know Love. The most pure, holy, devoted, faithful, just, and blameless love. Not only do we have the opportunity to know God by His Son, by His Word, and by the power of the Holy Spirit, but we are told that God knows us! Being known by God makes it possible for us to begin to understand his love for us. But there is no way we can know God’s abounding love all at once. When we follow Jesus, we are rescued into an eternity of learning, trusting, and experiencing God’s love. 

It seems to me that God loves a long slow walk with us through life rather than a sprint.

The one who opposes God’s love and good for our lives will come against us to try and tell us, “See…nothing is changing. You are still the same old bag of selfish and worthless bones you have always been. God is not real. And if He is..he sure doesn’t love you!” 

That is a LIE!

Our greatest weapon in fighting this lie is to spend time getting to know God. Going on long slow walks with him daily. Eating with him, going to the grocery store with him, doing dishes, and yes, even changing a dirty diaper with him. 

How much Kingdom perspective would we have if only we spent as much time knowing God as we do knowing the latest fitness craze or which jeans will make our butts looks best. Oh, the energy we might conserve and, in turn, receive from the One who wants to give us our heart’s desires.

What do you know?

HOW TO STUDY THE BIBLE: The best way to know about God is to take part in a local church and get into His Word. Has it been awhile since you opened your Bible? First time reading God’s Word? Learn a method of Bible study from Alisa Keeton, Founder and CEO of Revelation Wellness, in this podcast episode.

Work-In

Equipment Needed: 

Journal and pen/pencil

Day 8 - Don't Grow Weary

Who’s tired? Ahhh…that’s funny. Who isn’t these days?

One of the enemy’s biggest ploys is to wear us out so he can get us to walk out on God. We must not forget that we have been chosen. What God has started, He will see to the finish. We must know that even in our weakest moments, the Lord strengthens us for greater faith. 

Growing weary is going to happen, but what must we not do? Give up.

Paul says in Galatians 6:9, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Revelation Wellness began in 2007 and it has since grown in staff, outreach, programs, and Kingdom impact. With this growth and the tailspin of the pandemic, there have been many changes. The ministry doesn’t look like it did 15 years ago, although the vision and mission are still the same.  I begin to wonder if we need to do more or focus on something different. I begin to worry. I think of running. And the lie “it’s not worth it” creeps in.

Here’s the best part. I am stubborn. Always have been. Always will be. It amazes me that God called my name, and I heard Him. He allowed me to wear myself out and run out of options so that I would run to Him. 

So many years later, I’m still running to Him. My stubbornness is a holy conviction to keep my faith. To keep my joy. To hold onto the freedom I have in Him. I will not give up! I am His, and He is mine.

In the words of Misty Edwards, “I’m in love with God, and God’s in love with me. This is who I am, and this is who I will be and that settles it…completely.”

In this 10-minute workout, we are going to have some fun, and I am going to try and wear you out! A deck of cards and a well-thought-out plan can help anyone lose weight and stay healthy and whole. This workout is not for the weary. The rest will come on the other side of the 10 minutes. Jump in and have fun!

EVALUATE YOUR HABITS- Are your eating and exercise habits, well, not quite habits? Do you quit your habits and routines before you really even get started? If so, listen to this teaching from Alisa on the Revelation Wellness Podcast about “When Habits Loops Don’t Work.” You’ll learn practical tools to make lasting change. 

Workout

Day 9 - Who needs a warm up?

Every good workout begins with a good warm up.

This 8-minute “Warm-Up” may just be the workout for some of you. If that is true…WELL DONE! Keep moving and watch how in due time, what was once unthinkable or painful becomes doable. That’s what happens when we stay faithful to any call that the Lord puts in our hearts.

Use this warm-up to help prepare your heart, mind, and body for the work ahead of you, which is doing all things in love.

COOLDOWN- As important as it is to warm up, it is just as important to cooldown and stretch after exercise. Stretching after exercise prevents injury and aids your recovery, so you can give your all in the next workout.

Workout

Day 10- The Strength of Grace

If you listen closely enough, right now, you can hear the whirl of the treadmills everywhere across the United States. You can hear the click-click-click of the keyboard as people purchase new protein powders and exercise plans, hoping that this will make all the difference. 

Maybe another run on the treadmill and a more robust protein intake will make a difference, but according to 1 Corinthians 3:11, nothing lasts that doesn’t have Jesus as the foundation. 

You may lose the weight or bulk up your muscles, but it won’t amount to much if your heart and your work isn’t centered on the grace of Jesus and His purposes for the world. 

Have you been caught up in the world of dieting and body shame? Maybe it’s time for a wake-up call. 

Today’s workout will wake you up and off of the treadmill of the world and into the spacious land of the Gospel. Prepare yourself…this one is TOUGH! Real interval training. And I love it! I have done this workout several times on my own and in my classes, and this one works! It is kind of a love/hate thing. 

Isn’t that how the real gospel of Jesus works in our life? We love what it gives us, but hate what it costs us.

If we are always comfortable, we aren’t living the real gospel life that Jesus said He came to give us. The sanctifying life is never comfortable. We really do have to lose ourselves in Jesus to find our real selves.

This workout should help you do just that, lose yourself for two minutes and find yourself swimming in his ocean of grace for one minute. 

God will stand in opposition to us in any area of our life where we feel led to be God. He is that jealous for us. May this workout lead you further into his love and grace where His power is found.

BREATHING: This workout is a good time to remind you to breathe during recovery portions of your workout. Deep breathing brings oxygen to your muscles and cen help you push through the most challenging parts of the workout. When you’re finished with your workout, we invite you to get comfortable and listen to #453 Be Still & Be Loved: The Breath of Thankfulness

Workout

Day 11- If He Said It, He Will Do It

The God who calls you to something new will bring you through. 

It’s always fun to start something new – a new workout plan, a new planner, a new routine. However, eventually the shine and the luster of new things start to fade. These new things start to feel like they cost more than their worth. It always dismays me to some degree. 

Why do we give up so quickly? 

Perhaps it is because we are looking for the change to happen so quickly. But that’s not how real, lasting change occurs. Real change happens for real people who are willing to really suffer.

God wants to burn away the old stuff to purify and prove you as good as gold. He is not into superficial changes. If He said it, He will do it! If He continues to whisper good desires into your heart, don’t let your heart become calloused. Exercise the faith you have been given by being obedient to the call.

Use this workout to workIN your willingness to show up and do the work, while you continue to hold onto the hope you profess.

PRESS INTO THE SPIRIT- When you feel tempted to go the easy route or give up on a good thing, pray for the Holy Spirit to strengthen you and press forward into the path of good. 

REFRAME FAILURE- What if one missed workout or an injury didn’t derail you from your goal? What if you saw your “failures” as instructive information to help you stay the course? Failure doesn’t have to cause you shame, it can move you forward in grace. Failure is just a result of learning something new. Let your failure spur on your endurance. 

Workout

Equipment Needed: 

Paper plates or exercise sliders

Day 12- He's Not Holding Out

By now, you have clicked into the fact that these workouts are not about working out calories we consumed the night before but about the working OUT of our salvation.

If you are doing this 14-Day Christian Fitness Mini-Challenge, it’s because you don’t want to sit back any longer and live the comfortable life of lukewarm faith.

1 Peter 4:19 says, ” So then those who suffer according to God’s will should commit themselves to their faithful Creator and continue to do good.” 

Hear me when I say to you that not a drop of your sweat or a muscle that aches go unnoticed by the One who created you.

Stay committed.

Committed people stay whole.

Committed people stay strong.

Committed people are a powerful force to be reckoned with.

FIND YOUR PEOPLE- You aren’t meant to live (or train) alone. If you’re looking for a community of people who are learning what it means to be faithful with their whole hearts, minds, and BODIES, check out The Official Revelation Wellness Community on Facebook or find a Revelation Wellness Fitness Instructor in your area!

Workout

Equipment Needed: 

Exercise mat

Day 13- The Power to Hold On

In John 15:5, Jesus talks to us about the power of remaining in Him. He even takes it as far as to say that apart from Him, we can do nothing. 

Really? What does Jesus mean by that? 

Because I lived a good portion of my life far from God finding success in all kinds of things. Although what I’ve learned is that worldly success is not always equal to Kingdom success. Some of the achievements I thought made me great, were actually the ones that were tearing me apart. 

The reality is even then, God’s gracious hand was upon me, guiding me, and holding on to me. So in one sense, I have done nothing that God has not allowed me to do. He is that smart and that kind! Thank God we have a God who holds on to us, and remains sovereign over us even when we are too blind to see it.

But now my eyes have been open. I pray yours have been open too. There is a greater power that lies within me now. The kind of power that can provide me peace even when it feels like things are crashing down around me. The kind of power that gives me joy (an ability to trust that God will take care of it) even when tears come running down my cheeks.

Do this new workout with the full-blown desire to remain in Him and receive this power that brings dead things to life. Remaining is not the same as resting. Remaining is an active choice to dig your heels in, clench the love of God to your chest, lean back and say…MINE!

AT-HOME FITNESS- Love working out at home? In this blog post we share a few tips to build a successful at-home workout routine

Workout

Equipment Needed: 

Hand weights

Day 14- Love is Greater Than Fear

God is love, and in him, there is no fear. But we spend most of our lives afraid. Afraid we won’t have enough. Afraid we won’t be enough. Afraid that we are too much. Afraid that no one will ever really know and love us.

The battle and confusion to follow our hearts will last a lifetime. If we want to live beyond ourselves, we will have to live in a place that is just beyond our fear. It is a place that only God can take us to.

Spend time with me in this workIN to learn how to lean into fear and hold onto Christ. 

REMEMBER GOD’S PROMISES- Sometimes, leaning into fear means remembering God’s promises are never changing and always for your good and His glory. Use this free printable to journal about the promises of God each day this month.

Work-In

Equipment Needed: 

Journal and a pen/pencil

Day 15 - Resources to Keep Pressing On

At-Home Christian Fitness

RevWell TV is an online library of Christian workouts filled with Truth to train your hope and move you in God’s love. We’re not interested in skinny and ripped. We want you healthy, whole, and free!

Fitness for Beginners Guide

If you’re new to fitness or just getting back into an exercise routine after a long hiatus, The Ultimate Guide to Fitness for Beginners has everything you need to get started, Revelation Wellness style!

Start a Fitness Challenge

Each of these challenges engages your faith and fitness in different ways. This Guide is created to help you choose the best Christian fitness challenge to fit your fitness and spiritual goals.
14-day christian fitness challenge
10 min christian fitness challenge
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