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The Card Deck Fitness Challenge

It was a regular Wednesday evening at the gym when I ran into a chap I met at the gym, Simon.  We started chatting between sets, and he told me about this creative fitness routine he’s been using with his friend.  The concept was simple yet brilliant, a workout game using a deck of cards that turns your exercise session into a fun, dynamic challenge.  After hearing how much fun it sounded (and how tough it could be!), I knew we had to try it.

Thanks to Simon, we’re bringing this into our weekly rotation, and trust me, you’ll want too as well!  Whether you’re working out with one partner or a group, this routine will test your limits while keeping things light-hearted and exciting.

So if you’re looking to add some excitement to your fitness routine?  Whether you’re with a partner or a group of friends, this workout game turns a simple deck of cards into a sweaty, full-body challenge.  The twist?  The person flipping the card gets to rest, but only until the other person (or team) finishes their reps!

How It Works

  1. Shuffle the Deck: Use a standard deck of cards, including Jokers.
  2. Assign Exercises to Suits: Each suit represents a specific exercise.
  3. Flip and Rest: One person flips a card, and the other person (or team) performs the exercise. The flipper gets to rest—but only for as long as it takes their partner to complete their set.
    • For groups of 4 or more, split into smaller teams. One team flips while the other works.
  4. Reps by Card Number: The number on the card determines the number of reps.
    • Ace = 1 rep
    • Jack = 11, Queen = 12, King = 13 reps
  5. Jokers: These are special 30-second cardio challenges for the non-flipping person or team.
  6. Rotate Turns: Continue flipping cards and switching roles until the deck is complete, or you’re ready to tap out!

The Exercises by Suit (which you can choose)

  1. Hearts: Push-Ups
    Target: Chest, shoulders, triceps, and core.
    • Example: Your partner flips a 9 of Hearts, you owe 9 push-ups while they rest.
  2. Clubs: Bodyweight Squats
    Target: Quads, hamstrings, and glutes.
    • Example: Your partner flips a Queen of Clubs,  you’re doing 12 squats.
  3. Diamonds: Sit-Ups
    Target: Core.
    • Example: Your partner flips a 7 of Diamonds, time for 7 sit-ups.
  4. Spades: Jump Lunges (or Alternating Forward Lunges)
    Target: Legs, glutes, and cardio endurance.
    • Example: Your partner flips a King of Spades, you’re doing 13 lunges per leg.

The Joker Card

Jokers bring a cardio twist to the game!

  • When a Joker is flipped, the non-flipper performs 30 seconds of intense cardio, such as:
    • Upright Row Machine
    • Rowing Machine
    • Stationary Bike
    • Sprinting in place or treadmill running

The flipper rests while cheering their partner on through the cardio blitz.

For Groups of 4 or More

When playing with larger groups, divide into teams for smooth rotations:

  1. Team 1 flips the card, and Team 2 performs the exercise.
  2. Team 2 finishes their reps (or Joker cardio), while Team 1 rests.
  3. Switch roles, alternating between flipping and working.

This setup keeps everyone moving and ensures short rest periods for maximum intensity.

Why This Workout Works

  1. Keeps It Fun: The card flip adds unpredictability, keeping everyone on their toes.
  2. Built-in Rest: The person flipping the card gets a quick breather, but only for as long as it takes their partner to finish.
  3. Perfect for Any Group Size: From two people to ten, this workout adapts to any setup.
  4. Cardio and Strength Combo: The Joker challenges add a cardio boost, while the suit-based exercises build strength and endurance.

Tips for Success

  • Set a Time Limit: Try to finish the deck in 30 minutes, or see how many cards you can get through in a set time.
  • Encourage Each Other: Cheering your partner on keeps the energy high!
  • Adjust as Needed: If lifting weights, choose a weight you can perform safely and effectively for the required number of reps.  Focus on proper form and execution over reducing reps.
  • Stay Hydrated: Drink water during rest periods to stay fresh.

Ready to Play?

Whether you’re working out with a partner or a group, the Card Deck Fitness Challenge is guaranteed to push your limits and deliver a fun, engaging workout.  So grab a deck of cards, shuffle it up, and let the flipping (and sweating) begin!

Photo by Erik Mclean on Unsplash