21-Day Shape-Up Workout Plan

21-dniowe wyzwanie dla kobiet w domu. Ćwiczenia na sprawne i zdrowe ciało

The key to scoring a hot body? Committing to a plan that's easy to fit into your busy schedule and lasts exactly 21 days.

The 21-day workout challenge we created celebrates all the good stuff that comes with improving your fitness including more energy, better health, and the motivation to keep coming back for more. So while this routine might get you closer to physical goals, it can also bring about invisible changes.

21-Day Tone Up Workouts for Women

These 21-day workout programs are designed for all fitness levels, so just choose the exercise and cardio variations that are right for you. You can get a toned body in as little as 21 days with a consistent exercise program and healthy diet. Your workout regimen should consist of cardio exercise and strength training to decrease body fat, increase muscle mass and tone up muscles. ou'll need to do cardio exercise as part of your 21-day program. Cardio burns calories for fat loss all over the body including common trouble zones such as the butt, belly and thighs. Losing extra weight will help show off well-defined muscles hiding under layers of fat.

Upper Body

Get a shapely back and set of arms with regular upper-body strength workouts. Aim to do two to three strength-training sessions per week that target the major upper-body muscle groups including the chest, back, shoulders, biceps and triceps.

Lower Body

Tone up your lower-body leg and gluteal muscles with two to three lower-body workouts per week. You can do these on the same day you do an upper-body workout for an extended strength-training session or on alternate days if you're short on time or fatigued. Choose two to three exercises for each muscle group including the quadriceps, hamstrings, gluteals, calves and inner and outer hip muscles.

Try our 21-Day Exercise Plan! It is perfect for beginners and can help you make exercise a regular habit. This comprehensive exercise plan for beginners’ plan will introduce you to functional and beneficial movements that hit every major muscle group.