Are you looking for a new workout challenge to help you lose fat and tone your entire body? Look no further than the 21 Day Workout Challenge. This intense and effective program is designed to help you reach your fitness goals in just three weeks. Keep reading to learn more about this workout challenge and how it can help you achieve the body you’ve always wanted.
What is the 21 Day Workout Challenge?
The 21 Day Workout Challenge is a fitness program that combines strength training, cardio, and high-intensity interval training (HIIT) to help you lose fat and tone your entire body. The program is designed to be completed in just 21 days, making it perfect for those who are short on time but still want to see results.
Workout to Lose 7 Kg Weight Just in 21 Days Exercise For Beginners at Home
To get started with the 21 Day Workout Challenge, all you need your bodyweight and a mat. The workouts can be done at home or at the gym, making it convenient for anyone to participate. You can also join the challenge with a friend or family member for added motivation and accountability.
30 Jumping Jacks
It’s one of the best plyometric exercises out there, and it’s a fantastic cardio workout. If you’re looking for a way to improve your speed, this is the exercise for you.
20 Deep Squats
It is a super complete exercise for strengthening the lower body. Squats work the quadriceps, gluteus maximus, hamstrings, and erector spinae, and also strengthen your abdominal muscles.
To do them, you must start with your body completely upright and your legs slightly apart. Now you have to bring your arms in front of you until you reach an angle of about 90º. With your torso straight and without arching your back, begin to descend as if you were sitting down. You will have to gradually bend your hips and at the same time squeeze your abdomen to keep your balance. When you reach this position, slowly stand up, keeping your back straight, and return to the starting position.
1 Minute Plank with leg lift
Read: The hard-boiled egg workout a great way to get in shape in a short time
20 Alternating lunge jumps
10 Burpees
The great thing about burpees is that they combine cardio and strength into one exercise. A burpee is a complex, full-body move that works the upper and lower body simultaneously and is designed to focus on the core, helping to burn fat and calories.
To perform it, you must start from a vertical position, go down and squat down, placing your hands completely on the floor. Then take both feet at the same time and jump backwards until you reach a horizontal position. Then do a push-up, reaching to touch the floor with your chest, and return to the horizontal position (which is the position before doing the push-up). With a jump forward, place your feet at the height of your hands and go up to the vertical position at the beginning. All you have to do is finish with a small jump with a slap behind your head and that’s it!
10 push-ups (if you find it difficult do half a push-up as shown in image)
This is one of the best upper body exercises because it works so many segments; the chest, back, arms and even abs.
10 Superman
20 Sit-ups
Remember to follow all the exercises very well before doing them, no matter how long it takes you, just try to do them well; If you get tired, just take a breath and try to continue with a slower rhythm.
10 Minute Jump rope
This exercise uses more muscle groups than running and in turn challenges balance and coordination. If you are consistent, jumping rope will help you lose weight, reducing the risk of type 2 diabetes, heart disease, high blood pressure, osteoporosis, depression, anxiety and arthritis pain.
In fact, according to research conducted by National Institutes of Health, you burn about 13 calories per minute when you jump rope at 120 rpm. So if you jump rope for 10 minutes a day, you can burn about 130 calories!
Are you ready to take on the 21 Day Workout Challenge? Join today and start your journey towards a stronger, leaner, and more toned body. Don’t forget to share your progress and results with us in the comments below. Let’s get started!
Keep reading: 21 Day Glute Workout Challenge That Don’t Require Weights
