Complete List of All YuMuuv Challenges

YuMuuv offers a wide variety of wellness challenges that cater to all participants, ensuring everyone can engage in healthier habits regardless of fitness level or interests. These challenges span from physical activity goals to lifestyle and mindfulness habits, providing something for everyone. By combining movement with healthy habits, organizations can create inclusive wellness programs that keep employees motivated . Below, we break down all the predefined YuMuuv challenge types – and how they work – and explain how you can even create custom challenges tailored to your team.

Automatically Tracked Challenges

YuMuuv’s platform integrates with popular fitness trackers and apps (Apple Health, Google Fit, Garmin, Fitbit, etc.) to automatically sync activity data . This makes it easy for participants to join challenges without manual data entry. These physical challenges focus on measurable exercise metrics and are among the most popular in YuMuuv:

• 1. Step Challenge

  The classic step challenge tracks how many steps participants take each day. It’s a simple and effective way to get everyone moving and involved, increasing overall engagement in the wellness program . Participants can use their smartphones or pedometers to have steps count toward the challenge automatically, with a leaderboard tracking cumulative steps.

• 2. Distance Challenge

  A challenge based on distance encourages participants to cover ground by walking, running, cycling, or any movement. Participants log the distance they cover (in km or miles) regardless of activity type . For extra motivation, some companies link the distance to a real-world goal (e.g. “walk the distance from New York to Los Angeles together” ).

• 3. Exercise Minutes Challenge

  Also called an exercise time challenge, this tracks the minutes spent being physically active. It’s a flexible option where the company can decide to count any exercise time in general or focus on a specific activity type . This challenge emphasizes consistent effort over intensity, making it inclusive for people of varying fitness levels (every minute of activity counts equally).

• 4. Intensive Minutes Challenge

  This challenge counts intensity minutes – time spent exercising at a high heart rate. Usually requiring a heart rate monitor or fitness watch, it records an “intense” minute whenever the participant’s heart rate is at least ~65% of their maximum . The goal is to encourage vigorous exercise (e.g. running, HIIT workouts) for a set number of minutes. It’s great for those looking to improve cardio fitness, though it requires wearable devices to track heart rate.

• 5. Calories Burned Challenge

  This challenge focuses on calories burned through activity. Participants collectively or individually strive to burn a target number of calories over the challenge period. Because calorie burn varies by individual (based on gender, age, body metrics), YuMuuv typically offers this as a collective team goal rather than a personal goal . It’s an excellent way to get the whole group working together – for example, “Let’s burn 50,000 kcal as a team this month!”

• 6. Running Challenge

  A running-specific challenge encourages employees to run more, either tracking total distance run or total time spent running. This type of challenge is perfect for avid runners or those training for races. You can set it up to count kilometers/miles run or minutes of running, depending on your preference .

• 7. Walking Challenge

  A walking challenge is an easy, inclusive option focusing on distance or time spent walking. Walking is accessible to most people, including those who may not engage in intense exercise. This challenge can even be adapted for people with disabilities to ensure inclusion. It’s a gentle way to get the team active – for instance, encouraging walking meetings or lunchtime walks.

• 8. Cycling Challenge

  This challenge motivates participants to hop on their bikes. A cycling challenge can be based on distance (total kilometers biked) or time (minutes spent cycling) . It’s a fun way to promote alternative transportation and exercise. For example, employees might track biking to work or recreational cycling miles, contributing to personal fitness and environmental benefits.

• 9. Swimming Challenge

  A swimming challenge encourages participants to hit the pool. It can track the time spent swimming or distance swum. Swimming is not only great exercise but also a life skill. Allowing the use of swimming aids (like kickboards) can help newcomers participate and learn basics while taking part . This challenge is excellent for summer months or anyone with access to a pool.

• 10. Yoga Challenge

  This challenge focuses on yoga practice – tracking time spent doing yoga or number of sessions. Yoga combines physical postures with deep breathing and concentration, promoting flexibility and stress relief . A yoga challenge is a mindful physical activity, encouraging teams to stretch and de-stress regularly (for example, “15 minutes of yoga every day”).

• 11. Activity Index Challenge

  Unique to YuMuuv, the activity index (or activity formula) challenge is a comprehensive challenge that combines multiple metrics – typically steps, calories, and intensity minutes – into a single score . This science-based formula focuses on effort rather than athletic skill , so everyone feels included. To achieve 100% of the target, participants must meet daily recommended levels of steps, burn their personalized calorie goal, and get enough intensity minutes . It’s an objective way to measure overall activity, giving a balanced score for well-rounded active behavior.

• 12. Wellness Points Challenge

  The wellness points challenge is a flexible, points-based challenge where participants earn points for various healthy activities. It essentially combines different activities into one challenge using a point system . For example, an administrator might assign points for steps, for workouts, and for wellness habits, and participants accumulate “wellness points” by doing any of those. This structure promotes healthier habits broadly – not just one metric – and can be tailored to your organization’s goals. It’s a great way to encourage a mix of physical activity and other wellness behaviors in one friendly competition . (For instance, 1 km of any distance = 2 points, 15 minutes of yoga = 15 points, 8 glasses of water = 20 points, etc., as suggested by YuMuuv .)

Manual Entry Wellness Challenges

Not all wellness activities are tracked by a smartwatch – think of reading, sleeping, or meditating. YuMuuv supports manual entry challenges for these kinds of habits, allowing participants to  mark activities as done each day or log simple counts (like minutes or servings). These challenges do not require any wearable device at all – users can participate with just the app or even a computer . Habit-focused challenges broaden your wellness program beyond physical exercise, so employees can earn recognition for improving their overall lifestyle and mental well-being.

Here are the predefined wellness and habit challenges available in YuMuuv, each focusing on building a healthy habit or positive behavior:

• 1. Sleep Challenge

  Prioritize rest by challenging participants to get sufficient sleep each night (for example, 7–9 hours). Quality sleep is critical for recovery and productivity, so this challenge encourages a consistent sleep schedule. It’s an excellent way to remind everyone to recharge – a well-rested team is a healthier, happier team.

• 2. Mindfulness Challenge

  This challenge motivates participants to practice mindfulness or meditation regularly. It focuses on being present and developing intense awareness through techniques like breathing exercises or guided meditation . A mindfulness challenge is a great opportunity to reduce stress and promote mental wellness together as a team (e.g. “10 minutes of meditation daily”).

• 3. Water Drinking Challenge

  Hydration is a basic need for well-being. A water drinking challenge reminds employees to drink enough water each day (often the goal is 8 glasses a day) . By keeping water intake in mind, this challenge helps prevent dehydration and promotes better health and focus at work.

• 4. Healthy Cooking Challenge

  Encourage nutritious eating habits by challenging the team to cook healthy meals or eat more fruits and veggies. For example, a challenge might be to prepare at least one healthy home-cooked meal per day or to avoid junk food. This builds better eating habits and can be a fun way to share recipes among colleagues.

• 5. Intermittent Fasting Challenge

  In this challenge, participants commit to a structured eating schedule (such as a 16-hour fast each day, or no eating after 8 PM). The goal is to improve metabolic health and discipline by controlling meal timing. Participants mark each day they successfully follow the fasting plan. (Note: This should be voluntary and consider individual health conditions.)

• 6. Alcohol Abstinence Challenge

  A challenge to cut out alcohol for a certain period (e.g. a “dry month”). By abstaining from alcohol, participants can improve their sleep, mood, and overall health. Each alcohol-free day or week can be logged, reinforcing the commitment.

• 7. Smoking Cessation Challenge

  Support employees who want to quit smoking by turning it into a team-supported challenge. Participants earn points or credit for each day without smoking . Celebrating milestones (like a week, month smoke-free) can boost morale for those trying to quit this very unhealthy habit.

• 8. Gratitude Journaling Challenge

  This mindfulness habit involves writing down things you’re grateful for each day. The challenge might ask participants to record at least one gratitude entry daily. Practicing gratitude can improve mood and resilience. It’s a simple but powerful mental wellness challenge (often done by checking off that you completed your journaling each day).

• 9. Gratitude Journaling Challenge

  This mindfulness habit involves writing down things you’re grateful for each day. The challenge might ask participants to record at least one gratitude entry daily. Practicing gratitude can improve mood and resilience. It’s a simple but powerful mental wellness challenge (often done by checking off that you completed your journaling each day).

• 10. Daily Journaling Challenge

  Similar to gratitude journaling, this challenge encourages writing in a journal every day (any topic or reflection). Journaling can reduce stress and clarify thoughts. Participants might log that they journaled for, say, 10 minutes or wrote one page, each day.

• 11. Book Reading Challenge

  A reading challenge motivates participants to read regularly. For example, the goal could be to read a certain number of pages or minutes each day (e.g. 15 minutes of reading daily) . This helps employees develop a learning habit and can be a nice break from screen time. Over a period, it could also be framed as “finish X number of books this quarter”.

• 12. Creative Arts Challenge

  This challenge inspires participants to spend time on creative hobbies like drawing, painting, music, or crafting. The goal can be set in minutes of creative activity per day or per week (for example, 15 minutes of creative arts daily) . Creative pursuits can reduce stress and foster innovation – great for personal growth and mental health.

• 13. Hobby Development Challenge

  Similar to creative arts, this is about dedicating time to any personal hobby or skill development (learning guitar, knitting, woodworking, etc.). Participants might aim for a certain amount of time each week to work on their hobby . Sharing hobby progress can spark conversations and camaraderie beyond work tasks.

• 14. Language Learning Challenge

  Encourage employees to pick up a new language (or improve one) by practicing each day. For instance, 15 minutes on a language app daily could be the target. This challenge promotes personal development and cultural openness, and colleagues could even pair up for practice.

• 15. Finance Tracking Challenge

  A financial wellness challenge, it encourages participants to track their personal expenses, budgeting, or savings daily or weekly . Over a set period, this habit can improve financial literacy and help employees develop smarter money habits (reducing financial stress).

• 16. Daily Flossing Challenge

  An often-neglected but important habit – flossing teeth every day. In this lighthearted challenge, participants simply mark each day they floss (maybe aiming for a streak or X days per week) . It’s a small daily habit that improves dental health (and makes dentists happy!).

• 17. Encouraging Someone Challenge

  This unique challenge focuses on kindness and positive culture. Participants get credit for encouraging or thanking someone each day (even a simple compliment or message) . It boosts social connection and creates a supportive workplace atmosphere. For example, a rule might be “1 meaningful encouragement or act of kindness = challenge goal met for the day.”

• 18. Socializing with Friends Challenge

  This promotes social well-being by encouraging connection. Spend at least 30 minutes socializing (in-person or virtual) daily for 7 days. Examples: have coffee with a friend, join a virtual book club, or chat with a loved one. It strengthens bonds and combats workplace loneliness. The rule is “30 minutes of meaningful social interaction = challenge goal met for the day.” Log each interaction and how it made you feel for 7 days.

• 19. Outdoor Time Challenge

  This refreshing Outdoor Time Challenge encourages stepping outside to recharge. Spend 15–30 minutes outdoors daily for 7 days. Examples: take a walk in nature, eat lunch outside, or do a quick outdoor workout. It boosts mood and breaks workday monotony. The rule is “15–30 minutes outside = challenge goal met for the day.” Track time spent and note any changes in energy or mood for 7 days.

• 20. Outdoor Time Challenge

  This uplifting challenge emphasizes the benefits of sunlight. Get 15–30 minutes of natural light daily for 7 days. Examples: sit by a sunny window, take a morning stroll, or relax outdoors. It improves mood and vitamin D levels. The rule is “15–30 minutes in natural light = challenge goal met for the day.” Log exposure time and effects on focus or energy for 7 days.

• 21. Phone-Free Time Challenge

  This digital detox challenge asks participants to put away their phones and screens for a set period each day (for example, 60 minutes of phone-free time) . By disconnecting from devices, employees can reduce stress, be more present, or engage in other activities (like family time or reading) without distraction.

• 22. Screen-Free Meals Challenge

  In this challenge, participants commit to not using phones, laptops, or TV during meal times . The aim is to practice mindful eating and improve social interaction during meals. Each screen-free meal (often one per day) counts toward the challenge, helping people develop healthier tech boundaries.

• 23. Plank Challenge

  A physical strength habit, the plank challenge is about performing a plank exercise regularly (a static core-strengthening hold). For example, participants might aim to hold a plank for a cumulative 5 minutes per day (or any manageable target) . This builds core muscles and can be done anywhere, even during work breaks. It’s often run as a consistency challenge (e.g., plank daily) to build the habit over time.

• 24. Push-Up Challenge

  A strength-building challenge where participants do push-ups regularly. The goal could be a certain number of push-ups each day or an increasing routine. YuMuuv suggests point values like 2 push-ups = 1 point, with a max per day, which translates to encouraging a significant number of reps over time. It’s a fun way to build upper-body strength, and colleagues can cheer each other on as their counts improve.

• 25. Pull-Up Challenge

  Similar to push-ups, but focusing on pull-ups (which are more challenging for many). Even doing a few pull-ups is an achievement, so this challenge might count total reps over the period. For instance, 4 pull-ups = 1 point in the YuMuuv system . This challenge can motivate those with access to a pull-up bar to improve gradually. It’s often more niche, but some fitness enthusiasts love it.

• 26. Squat Challenge

  A challenge to do squats regularly, aiming to strengthen legs and glutes. It could be framed as “do X squats a day” or a cumulative rep count. YuMuuv’s point guide mentions 6 squats = 1 point , encouraging high reps. Squats can be done anywhere with no equipment, making this another simple exercise habit to build.

• 27. Cold Plunge Challenge

  This wellness trend challenge involves taking a brief cold-water plunge (or cold shower) regularly, such as 30–60 seconds of cold exposure daily . Cold plunges can boost circulation and alertness (though they’re certainly a bracing experience!). Participants would mark each day they complete their cold plunge. It’s a bold but invigorating challenge for those willing to try cold therapy.

• 28. Contrast Shower Challenge

  A contrast shower alternates between hot and cold water for therapeutic benefit. In a challenge format, participants would do a short routine of switching between warm and cold showers (for example, 1–2 minutes hot, then 30 seconds cold, repeated). This can improve blood flow and recovery. Like the cold plunge, it’s about building resilience and trying health hacks. Each day of a contrast shower completed counts toward the challenge.

• 29. Car-Free Days Challenge

  Encourages participants to commute or travel without a car on certain days – for instance, using biking, walking, or public transit. Each car-free day is logged as a success . This challenge promotes exercise (when people bike or walk), reduces carbon footprint, and can even save money on fuel. It’s great for companies looking to support environmental wellness alongside employee wellness.

This list covers the built-in activities and habits that YuMuuv challenges can focus on. Each challenge type has a defined goal (whether it’s daily consistency or a total to reach) and can be run for a set duration (e.g. 1 week, 1 month, 3 months, etc.). By mixing and matching these challenges, you can target different dimensions of wellness – physical fitness, healthy eating, mental health, social connection, and more – making sure every participant finds something relevant and motivating .

Custom Challenges and Flexibility

In addition to the predefined options above, YuMuuv allows full flexibility to create custom challenges for any activity you can imagine. The “Custom challenge” option lets you define your own activity or behavior to track, with a manual entry system for participants to log their progress . This is a special opportunity to tailor challenges to your organization’s culture or specific wellness goals. For example, if your company volunteers regularly, you could create a “Volunteer Hours Challenge” to track community service. If you want to encourage something not in the default list (like “pages read” for a study group, or “meetings done while standing”), the custom challenge has you covered .

When creating a custom challenge, you decide the unit (pages, minutes, instances, etc.) and the goal structure. YuMuuv supports different goal formats, such as:

• Total Amount Target: Each participant aims to reach a total cumulative amount by the end (e.g. “walk 100 km in June” or “read 300 pages this month”).

• Consistency Target: Participants aim to hit a smaller goal on a certain number of days (for example, “exercise at least 20 minutes on 20 days this month” or “floss daily for 30 days”) . This type builds regular habits by requiring repeated action across many days.

• Collective Target: The group works together toward one big goal (for instance, “collectively meditate 1,000 minutes as a team” or “together achieve 1 million steps”) . This mode fosters teamwork because even though there’s often a leaderboard showing individual contributions, everyone’s progress counts toward a shared victory.

Finally, you can even combine multiple activities into one challenge using a point system, as mentioned earlier with the Wellness Points challenge. This flexibility means you can run very engaging challenges that reward a variety of activities– for example, you might run a single wellness challenge where employees get points for either going to the gym, or sleeping 8 hours, or eating a healthy meal, giving people options on how to earn their points . Such combined challenges ensure broad participation by allowing people to play to their strengths or interests while still contributing to the overall goal.

In summary, YuMuuv’s challenge platform is highly versatile and inclusive. The predefined challenges listed above provid informative, ready-to-use templates for popular wellness activities, from step counts and cycling miles to hydration and mindfulness. These give all participants a clear idea of “what to do” and “what it’s for” in each challenge – whether it’s boosting daily movement, building a healthy habit, or just having fun together as a team. And with the custom challenge feature, you’re not limited to the presets; you can create any challenge that resonates with your group’s unique culture or wellness vision . By leveraging both the automated tracking for physical activities and the manual logging for habits, YuMuuv enables a holistic wellness challenge program that can engage every employee on their journey to healthier living. Let the friendly competitions begin!