21 Day Challenge: 3 Week Workout Schedule for REAL Results

Sculpt your body in just 21 days with no crash diet and just workout! Yeah, you heard it right! Are you ready to take up the 21 day challenge to get a toned body?

 21 day challenge workout-schedule-diet-weight-loss-excercisesHowdy! Whenever you wish to achieve something, challenge yourself because there is no better competitor than you! Saying this, I remember a quote, “A comfort zone is the most dangerous area anyone can stay in. It is a place of no growths and no challenges.” So, come out of your comfort zone and try the 3-week workout schedule to get real results.

21 Day Challenge: Fix Workout Schedule

Health-related fitness is very important and it is only possible if you maintain a balance between your diet and physical activity. Giving up certain foods makes no sense in weight loss if you don’t follow a fix workout plan.

In a similar manner, just working out vigorously and then diving into junk food is also a mere waste. So, for people who are looking for a dedicated weight loss program at home or gym, both workout and diet should go hand in hand. Here, we have lined up a 21 day fix workout plan that will help you tone your body.

If you’re a beginner, start working out for 20-30 minutes and then keep increasing. Try to get to workout session for at least one and a half hour to see real results. So, are you ready to take up the 21 day challenge?

1. Cardio


Cardio exercise is any form of workout which increases heart rate. Give a head start to 21 day challenge by doing 20-30 minutes of cardio every day. This may include running on a treadmill, jogging, cycling, jumping rope, elliptical, etc. So choose the one that fits you the best and get started with 21 day fix schedule. Don’t forget to do some basic stretches to prepare your body for the warm-ups. These will help you avoid injuries.

2. Lunges

21-day-fix-workout-schedule-diet-lunges-excercises-thighs-hipsDo 20 lunges every day until the 21st day. They directly attack the hip and thigh fat.

3. Jumping Jacks

To start off with, 25 is a good number. Later, as days pass by keep increasing the count and do remember to always stay hydrated!

4. Crunches

healthy-life-challenge-21-day-fix-worout-schedule-crunches-lower-abdomen-excerciseOn day 1, if you’ve done lunges and jumping jacks, reduce the count on the 2nd day as you can head to a different set of workout for each day. This will not strain your overall body and will also be effective for a full body workout. On day 2, let’s work on the belly and abs. Do 25-30 crunches!
Also check out: Quick & Basic Home Workout for Beginners

5. Tricep Dips

Time to tone those arms and here’s a workout for it. A chair works best to do the tricep dips. In this, you need to sit and wrap your fingers around the front part of the chair. Then, slide the body forward until the butt is just off the chair. Extend the elbows and then slightly bend them to lower the body to the floor. Repeat this for 15 times. This one is great to strengthen the arms!

6. Burpees

Burpees works best for full body strength training. Start off with 10-15 on day 3 and later, keep increasing the count to 20 within 4 days.

Also read: Six Pack Exercise | My Simple Guide to 6 Pack Abs in 6 Weeks

7. Butt Kicks

Butt kicks are one of the best fun workouts. Just keep kicking your butt in standing position. It’s similar to jogging but with more intensity and done by staying just at one place.

8. Sit-ups

This is the best form of workout for butts. Get sexy Kim Kardashian type butts by doing 30-40 sit-ups.

9. Toe-Touch Crunches

Start the 5th day of the 21 day challenge with toe-touch crunches. A great basic abs exercise! Two sets of 10 toe touch crunches will do wonders while continuously doing for the rest of the days.

10. Planks

easy-six pack exercise 6 pack abs at home-5 minute PLANK workout routineTime to work on your core! Here are the plank exercises to do – full plank (hold for 60 seconds), half plank (30 seconds), leg raise plank (30 each leg), side plank (30 sec each) and lastly half plank (60 seconds) and full plank (30 seconds).

11. Squats

Any workout schedule is incomplete without squats. Try 45 seconds plank and 10 squats for day 6 along with the other fitness exercises above.

12. Leg Raises

Do 20 leg raises for lower tummy – everyone finds it hard to get rid of lower tummy fat.

leg-raises-21-day-fix-challenege-workout-scheduleTake rest once every week as we don’t want our bodies to strain more! Repeat all these workouts for the next two weeks by increasing the number of sets. This workout plan will help you succeed your goal of weight loss to a certain extent.

21-Day Fix Diet

As I mentioned earlier, only working out will not help. So, a good healthy diet is also important! Here are a few ideas on how to have a good diet to accompany the 21 day work out challenge.

1. Cut back on carbs! This would sound familiar to all those who have been trying to lose weight. But what experts suggest is that instead of completely getting rid of them, have them once in a while as the craving for them might make you go down on your knees and give up the challenge! So instead of completely avoiding them, have a very little bit of them whenever you want to!
2. Staying hydrated is the key to success in any fitness challenge. Drink lots of water!
3. Include more fresh veggies in your diet rather than fried ones!

4. Have one fruit every day, preferably in the morning!
5. Say bye-bye to fizzy drinks, especially sugary ones.
6. Increase your protein intake with sprouts, legumes, seafood, milk or soy milk.
7. Don’t eat too less during lunch times. Empty stomach increases junk food cravings during the evening.
8. Replace evening snack with a healthy option like yogurt, kidney beans or quinoa.
Check out: Healthy Tea Time Snacks | Quick Evening Snacks to Indulge In


Keep Going

This 21-day challenge is to give a head start to a proper fitness regime! If you wanna really keep going with it, then continue to work on your problem areas by doing weight training. If you don’t find results in this time period don’t give up, for some it may take a longer time to lose the fat. So, just keep continuing until you find the best results.

So, this is about 21 day challenge workout ideas. We’d love to know your results, so do let us know all about progress and challenges you faced.  My teammate, Sahana and I are also gonna try this challenge very soon and get back to you with the results. Let us know your comments below or by tweeting us @shilpa1ahuja.

Also read:
– Power Yoga: A Complete Beginner’s Guide to Benefits, Poses & More
– 6 Workout Outfits & How to Choose Different Types of Sportswear
– Best Pre-Workout Meal, Homemade Smoothie, Shakes & Snacks to Try
– Juice Cleanse is the Most Useless Way to Lose Weight: Says Nutritionist
– Get Fit Fast with These 7 No-Fail Basic Exercises You Can Do at Home

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