How to run a workplace wellness challenge (free and easy)
Most workplace wellness challenges start strong and fade by week two. Usually it's for one of three reasons: only the already-fit people can win, the challenge runs too long, or tracking it takes too much effort. A good challenge is short, easy to join, and fun for every fitness level.
Here's how to run one for free in about 10 minutes of setup.
1. Pick a simple format
Step-count contests reward the people who already walk the most. Bingo works better: each square is a small, different activity, like a walking meeting, a desk stretch, or a phone-free lunch. People choose what fits their day, and anyone can finish a line.
Our Office Day-to-Day bingo card is built for the workday. For a more active group, try the Fitness bingo card.
2. Keep it short
Two to four weeks is the sweet spot. It's long enough to build a habit and short enough to keep the energy up. A one-week challenge makes a great kick-off for a wellness month.
3. Make it inclusive
- Make it opt-in and fun, never mandatory.
- Skip anything about weight, calories, or body measurements.
- Include easy squares (refill your water, take 10 deep breaths) alongside harder ones (bike to work).
- Choose activities that work for people at a desk, on the floor, or working from home.
4. Set it up
- Start a free team and pick a card.
- Customize the squares if you like: remove ones that don't fit your workplace and add your own.
- Share the team code or invite link in your team chat or a short email.
Everyone gets their own shuffled card, and a leaderboard ranks people by bingos, then squares. Teammates can also peek at each other's cards, so let people know their progress is visible to the team.
5. Keep the momentum going
- Post a weekly shout-out in your team chat: who got a new bingo, who tried something new.
- Encourage people to share a picture of their card with the Share my progress button.
- Send one halfway reminder. That's usually all it takes to bring people back.
6. Celebrate the finish
Recognize more than the fastest player. Small prizes for first bingo, first blackout, and most improved keep it about participation, not just competition.
A sample four-week plan
- Week 1, kick-off: Share the team link and explain the rules in two sentences.
- Week 2, check-in: Post the leaderboard and celebrate the first bingos.
- Week 3, theme week: Pick one square for everyone to try, like a walk at lunch.
- Week 4, finale: A last push for blackouts, then hand out prizes.
Looking for square ideas? See our list of 50 office bingo ideas for work.
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