Want to use this Template?

Each of these challenge templates are available in ChallengeRunner to quick-start your setup process. Simply select the Copy and edit a pre-existing challenge from our database option when creating your new challenge.


Field LabelField TypeData EntryFrequency


1.  Exercise Minutes: 20 Minutes of Daily Exercise = 1 point

  • Earn 1 point for 20-29 total minutes of exercise, 1.5 points for 40-59 total minutes of exercise, or 2 points for 60 or more total minutes of exercise.
  • ONLY count activities specifically done for the purpose of exercise. Examples: walking, running, biking, elliptical, swimming laps, strength training, doing a workout video or class, etc.
  • The 20 minutes of exercise can be accumulated throughout the day. For example: 10 minutes of walking in the morning and 10 minutes of biking after work equals 20 minutes of exercise.
  1. Pedometer Steps: Take 8,000 Daily Steps = 1 Point
  • Earn .5 points for taking 4,000-7,999 daily steps and earn a full point for taking 8,000 or more daily steps.
  • You must wear an accurate pedometer/fitness tracker to track your daily steps.
  • Steps do NOT carry over (3,000 steps on Monday and 5,000 steps on Tuesday does not equal 8,000 daily steps).
  • Need a way to track your steps? Purchase a pedometer (these can be found for a good price on amazon.com), use a FitBit, or download one of the many phone apps that counts your steps (iPhone’s Apple Health counts your steps for you automatically!) *Be sure to bring your phone with you wherever you walk if you go that route!
  1. H2O Intake: 64 oz. Daily = 1 Point
  • Track your daily water intake & earn one point for every day you succeed in drinking 64+ ounces.
  1. No Sweets EACH day = 1 Point
  • We know, we know! We believe in you though!
  • Earn a point for each day you are able to avoid all sweets/desserts (cookies, cakes, candy, chocolate, ice cream, brownies, etc.).
  • Yes, that one M&M counts as a sweet!
  1. Electronic Free Meal: GO DARK for at least 1 Meal Each Day = 1 Point
  • Shut ALL electronics (TV, computer, tablet, phone, etc.) off and enjoy a distraction free meal with your family, friends, coworkers, or yourself. Let your mind relax and enjoy your surroundings. What will you learn when you go dark for an hour?
  1. 10, 15, 25 Daily Challenge: Complete 10 Push-ups, 15 Sit-ups, & 25 Squats = 1 Point
  • Push-ups: Any type will do: regular, knee, incline on a desk, wall, etc.
  • Sit-ups: Pick any form & complete 15 reps.
    • Examples: full sit-up, crunches, bicycle crunches, leg drops, CHAIR: "http://www.livestrong.com/article/98691-ab-exercises-desk/" target="_blank" target="_blank" target="_blank" >http://www.livestrong.com/article/98691-ab-exercises-desk/
  • Squats: Engage your lower body with 25 squats or sit-to-stands (from a chair). Be sure to use correct technique and keep your knees behind your toes and back straight when performing this exercise.

DISCLAIMER: Only do what your body allows. Don’t push yourself past your limits. Safety is number one. If you have injuries, you can amend these activities to accommodate.


1. Be sure to log all activity. You can log information up to 1 day after your activities are completed, but no later than that. Every point counts!

2. Stay tuned for ways to earn extra points, getting you closer to milestones which may offer extra surprises and rewards!

3. Have fun and help cheer for your peers! Altthough this is an individual challenge, we are stronger in numbers. Work together to help your colleagues earn as manty points as they can!