3 weeks for the best!
For the next three weeks, we invite you to be your best, absolute self with this 21-day home workout plan!
Consistency is key when starting a new workout, and this plan is designed to keep you on track and motivated without overwhelming you. It only takes a few minutes a day to look and feel your best—as long as you show up every day and prioritize yourself and your health, you’ll see results in no time!
The 3-week fitness program includes daily bodyweight workouts designed to target the most important muscle groups in your body. The workouts are easy to follow, with only five moves per day. In addition, to improve your endurance, you will run or jog short distances twice a week.
Sundays will be your rest day, so feel free to sit back, relax, stretch or take a yoga class. The other six days of the week, it’s rush hour! And fitness has never felt so good!
21 Day Home Workout Plan
What you will need: a mat or towel to lie on the floor and a bench or chair.
What to do: Follow the weekly workout schedule below or for a daily reminder, download the calendar. Do the movements in sequence without a break in between. Rest for 60-90 seconds and repeat three additional times for a total of four circuits. Complete cardio twice a week by incorporating it into one of your workout days. Tuesday and Friday are suggested cardio days, but it’s up to you.
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injury and ensures you get the most out of your workout.
Download the FREE Get Fit Plan 21 Day Calendar here.
Follow this 21 day program and get fit in just three weeks! Remember that consistency and proper form are important when it comes to getting the most out of your workouts, so watch all the videos to make sure you’re getting the moves right and showing up every day. All it takes is a few minutes a day to create a healthy routine that you can maintain for the rest of your life! As with any fitness program, it’s important to stay hydrated and get at least seven to nine hours of sleep each night.
Monday – Legs & Glutes
- 25 Bodyweight Squats
- 20 Walking Lunges
- 40 Jumping Jacks
- 10 grab jumps
- 10 Reverse Lunges with a jump
Work each set of exercises in turn. Repeat the entire routine three additional times for a total of four circuits.
Tuesday – Arms and Abs
- 15 Burpees
- 10 Push Ups
- 15 Knife forks
- 40 climbers
- 25 leg raises
Work each set of exercises in turn. Repeat the entire routine three additional times for a total of four circuits.
Wednesday – Triceps & Laterals
- 40 Russian Upheavals
- 40 Hip Dips
- 15 Tricep dips
- 30 second plank
- 40 climbers
Work each set of exercises in turn. Repeat the entire routine three additional times for a total of four circuits.
Thursday – Legs & Cardio
- 40 Pool Strokes
- 40 Jumping Jacks
- 40 High knees
- 10 grab jumps
- 20 Walking Lunges
Work each set of exercises in turn. Repeat the entire routine three additional times for a total of four circuits.
Friday – Arms and Abs
- 30 Hip Dips
- 25 leg raises
- 10 Push Ups
- 40 Russian Upheavals
- 45-Second Plank
Work each set of exercises in turn. Repeat the entire routine three additional times for a total of four circuits.
Saturday – Full Body Workout
- 15 Burpees
- 25 Bodyweight Squats
- 10 grab jumps
- 40 climbers
- 10 Push Ups
Work each set of exercises in turn. Repeat the entire routine three additional times for a total of four circuits.
Sunday – Day of rest
Take a break or do some light stretching or yoga. Remember to stay hydrated!
Cardio – Complete 2 times per week
Add this cardio to your workout routine twice a week. We recommend doing cardio on Tuesdays and Fridays, but choose the days that make the most sense for you and your schedule.
Week 1
Brisk walk for 15 minutes.
Week 2
Brisk walk 10 minutes and then run for 5 minutes.
Week 3
Brisk walk for 8 minutes, then run for 10 minutes.
Educational videos
Occupations
Walking Lunges
Jumping Jacks
Squat Jumps
Reverse Lunges with Jumps
Burpees
Push ups
Jackknife Crunch
Climbers
Leg lifts
Russian upheavals
Hip dips
Tricep dips
Plank
Butt
High knees
Download the 21 Day Fitness Calendar here.
Download the Get Fit 21 Day Calendar to use as a reminder to help you stay on track! Prioritize yourself and your health, show up for yourself every day!
All it takes is three weeks to transform your mind and body and start building a healthy daily routine. As long as you are consistent with your workouts, you can get in shape in just a few minutes each day. This 21-day home workout program is easy to learn, uses minimal equipment, and can be performed almost anywhere. Combines bodyweight workouts for strength with cardio for endurance for the optimal home fitness routine. What are you waiting for? Get started today!
Are you going to try this 21 day workout at home? If you do, be sure to let us know what you think in the comments section!
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