30 Days of ZombieFit – The Conclusion

I love doing 30 day challenges. They allow you to try something completely new without the pressure of committing to it for the rest of your life. I really can’t recommend them enough so someone who wants to change something or try something new but is having problems getting started.

The Zombie Fit challenge was one of the more fun challenges I have done. I was looking for a change to my current work out style and the idea of being Zombie Fit sounded like fun.

Becoming Zombie Fit

The concept was fairly simple. Follow the workouts on the Zombie Fit blog for two or three days in a row with one day off in between.

The workouts lasted around 30-50 minutes so I knew that I would be able fit them in between my bootcamp workouts. If you don’t have 30 minutes 5-days a week to exercise with minimal equipment, then maybe you aren’t managing your time so well.

My Results

I wasn’t expecting amazing improvements in just 30 days seeing as I have been training consistently for nearly 6 years.

The first thing I noticed to improve was my endurance. I don’t run when I can help it, yet about half way through my 30 days I ran 4km in under 20 minutes. Not record breaking time I know, but not bad for someone who doesn’t run more than 100m at a time.

The other big thing that improved over the 30 days was my jumping ability. I can jump higher and further then before.

On the downside, the lack of deadlifts and kettlebells in my workouts meant my grip strength suffered as I discovered last weekend at Tree Adventure. However, if I was doing Parkour, these grip deficiencies would be countered by gripping ledges and poles.

For those of you who like to see numbers and figures, here are my before and after results from the ZF Benchmark WOD.

Day 1

Day 32

Push Ups



Modified V-Sits



Pull Ups



5 ft Precision Jumps



I wonder if I could have done even better on my second test, I guess I’m just not that good at pushing myself for a test like this. Results in day to day life, like my running endurance increasing, are much more motivating.


The one major thing that my 30 Days of ZombieFit proved to me was that most people, the general population who work 9 to 5, usually at a desk, can get all of their fitness from bodyweight training.

Push ups and plank will strengthen and stabilize your shoulders while also strengthening your core. Squats will improve your running, walking and hip flexibility while pull ups will improve your posture and make your strong enough to lift and carry most things (including yourself!).

Zombie Fit workouts will give you all of this while also increasing your cardiovascular endurance with equipment you can find at your local playground.

A Quick Guide to Starting Zombie Fit Workouts

  1. Read about the philosophy of Zombie Fit.
  2. Decide how many days a week you want to train. I recommend 2-3 of the workouts per week if you are doing them in addition to other training or if you are super busy. If this is going to be your only training, have a go at 4-5 workouts per week.
  3. Pick a workout, the Workout Of the Day (WOD) is a good start.
  4. Follow the workout as written, I recommend starting at the étudiant level for the first 5 or so workouts no matter what your fitness level is.
  5. Use the tutorials page for any exercises that you are unsure of how to do.

What’s Next For Kyle

For now I will go back to a mixture of traditional strength training, bodyweight training and kettlebells. I am looking forward to a weekly Zombie Fit workout.  My month of Zombie Fit has inspired me to start a new project on my workout and recipe blog, Mighty ZOKY.

For my next 30 Day Challenge I’m not sure yet. I’m moving home in a few weeks so I’m sure that will bring enough new challenges with me.


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