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How do you want to feel 28 days from right now? Stronger, more confident, in a groove with a fitness routine, perhaps? If so, this 28-day challenge is for you and today is the day to kick it off!
The challenge is made up of express-style workouts that require 20 minutes or less of effort but still offer gains and serious inspiration to make positive changes. Expertly crafted by Ariel Belgrave (
The short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio and strength and are effective for building muscle, altering body comp and increasing muscle definition, says Belgrave.
Do each workout once per week, for a total of six workouts per week, following the schedule below. (For instance, when it says to do upper-body strength, choose either the bodyweight or dumbbell upper-body strength workout that day.) Oh, and keep these workouts handy after the 28 days are over – they’re clutch *anytime* you’re stumped about what to do.
Need more rest and recovery? Skip the bodyweight lower-body burner and only do five workouts per week, Belgrave recommends.
If any of the workouts start to feel less than challenging, consider the following tips from Belgrave to increase the difficulty (– and the results:
READ MORE: How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal Trainer
“The 28-day challenge was created for beginners but is generally designed to meet you wherever you are in your fitness journey, whether you’re just starting out, looking to increase your strength, recovering from an injury, or simply want to shake things up in your current fitness routine,” says Belgrave. The AMRAP-style in particular allows you to go at your own pace, making it accessible for all fitness levels, she adds.
That said, if you’re intimidated by 28 days of workouts, spark (and maintain) your motivation by making an effort to actually think about and write down your goals. “The first step is truly taking the time to figure out your why, what and how,” says Belgrave.
Answer the following questions: Why am I adding fitness and wellness into my life now? In what ways will my lifestyle be different when I have fitness happening on a regular basis? How am I going to include my fitness routine in my schedule? That will give you a “take action” mindset, says Belgrave.
You can expect to see some exciting (and realistic) changes in 28 days.
“While everyone’s results will vary based on factors like starting fitness level, nutrition and consistency, you can generally anticipate increased muscle tone, feeling stronger, a boost in energy and more confidence in performing basic fitness exercises,” says Belgrave.
You have a few options, per Belgrave: For one, you could restart the 28-day challenge, with a twist.
“This second (third, fourth, or fifth!) time around, you can adjust the workouts so that they are more challenging and align with your new fitness level and goals,” she says. For example, try heavier dumbbells, increase the number of reps in each set, increase the duration of the workouts, or try different workout formats with the same exercises.
Alternatively, you could incorporate elements of the challenge (favourite exercises and/or the AMRAP format) into your previous fitness routine. Third, you could always explore totally new fitness programs or classes. FYI, WH has hundreds of exercise routines to choose from!
“I’d generally recommend revisiting the challenge periodically and letting it serve as a benchmark to track your progress and assess fitness improvements over time,” Belgrave notes.
This article by Jacqueline Andriakos & Jennifer Nied was originally published on Women’s Health US. Illustration by Kelli Laderer.