21-Day Summer Slim Down Challenge

Slim down for Summer with these tips!

21-Day Summer Slim Down Challenge

In just three short weeks, you can be well on your way to an amazing beach body with this Summer slim down challenge! It will supply you with nutritious recipes, workout routines, and weight loss tips each week. Making one healthy choice, often leads to another. If you can keep it going long enough, these new choices will turn into lifelong habits!

21-Day Summer Slim Down Challenge

In order for this plan to work, you need to be consistent! You must eat healthy every day and exercise frequently. Feel free to exercise as often as you’d like, but be sure to at least workout 3 times per week. The more of these that you can apply to your lifestyle long-term, the healthier (and fitter) you will become.

Day 1: Make a grocery plan.

Planning out what you’re going to eat for the week will keep you from binging on unhealthy snacks when you can’t think of your next meal. Take 10 minutes today to plan out your meals for the week, and then hit the store! Take a look at all of these benefits of meal planning and include some menu options like the ones in our 7-Day Whole Foods Meal Plan for Beginners

Day 2: Move!

Try a new workout today. Challenge yourself with a full-body toning workout that will tighten every inch! Try this Total Body Training in 15 Minutes or Less.

Day 3: Drink more water!

Women need approximately eight 8-ounce glasses of water each day and even more than that on the days you exercise. To be sure you’re getting enough water, set an alarm on your phone or computer to remind yourself to drink up. The extra water will fight bloat, keep you fuller for longer, and make your skin look beautiful.

Day 4: Try another new workout today!

Nothing makes you feel slim and toned quite like a high intensity workout. Try the Jump Rope Challenge or the fat-blasting HIIT workout!

Day 5: Drink (more) green tea.

Green tea is full of antioxidants and is said to help promote weight loss by increasing your metabolism. Green tea can also help with health conditions like diabetes, high cholesterol, heart disease, blood pressure, skin issues, and so much more. Why wouldn’t you drink more of it? While the jury is still out on just how many cups you need to reap the benefits, shoot for 3 or more a day and you’ll be in good hands. Just be sure to avoid added sweetener!

Day 6: Time to try a new workout!

One of the best accessories to any outfit is killer abs. Try the Awesome Abs workout challenge today!

Day 7: Time to prep your food for a successfully skinny week!

Take time tonight to plan your meals for the week ahead. Plan on three meals and two snacks each day. You should also make extra during dinner so you can have a quick lunch the next day! Check out the 7-Day Meal Plan to Lose Body Fat for ideas.

Total-Body Workout Challenge

Day 8: Catch More Zzz’s!

It’s been found that women who sleep fewer than 7 hours a night lose less weight than those who get more sleep. It can be difficult to find the time to sleep in your busy life. Try going to bed 15 minutes earlier tonight. Tomorrow, go to bed 15 minutes before that. Continue to work your way up to an earlier bedtime with this gradual schedule until you are catching at least 7.5 hours each night. Get that beauty rest!

Day 9: Time for another workout challenge!

Try the Push & Pull Dumbbell Circuit Workout today, to tone your entire body.

Day 10: Check your portion sizes.

If you’re trying to lose a few pounds to feel confident and strong, you can still eat the same healthy, delicious meals; you just need to rethink your portion sizes. One of the easiest ways to do this is to use smaller plates. You can also try the Skinny Plate Challenge to really get the hang of smaller portions!

Day 11: Start a journal.

Recording what you’re eating throughout the day can help make you more aware of hidden calories and mindless snacking. It will also keep you on track to your goals and promote weight loss! Start recording your meals and snacks today, and take note of any mindless munching. Remember that each day is a new day, so you can improve and make any changes you need to!

Day 12: Stay fuller, longer.

Increase the amount of fiber you eat and you’ll stay fuller for longer in-between meals. Eat foods that are high in fiber everyday, like quinoa, beans, and avocados.

Related: 5 Reasons Why Weight Doesn’t Always Matter

Day 13: It’s time to prepare your menu for the last week!

This week, try the 7-Day Lean and Clean Meal Plan. It includes 3 meals and gives you ideas for 1 or 2 snacks, daily.

Day 14: Make note of how much sugar you consume throughout the day.

Sugar is hidden (or not so hidden) in your coffee, smoothies, soda, and so much more. Give the No-Sugar Challenge a try starting today. Ridding your body of hidden added sugars will result in far fewer calories being consumed, and far more compliments on your slim body!

20-Minute Total Body Tabata Workout challenge

Day 15: Transform your workout and body with Tabata.

Tabata is a type of high-intensity interval workout that has you burning calories quickly and keeps you burning them for hours after! Check out this Calorie-Crushing Tabata Workout workout that will tone every inch of your body!

Day 16: Refresh your playlist.

You’re bound to work harder than ever during your workouts if you have some new, upbeat songs to motivate you along the way. Download a few favorites, put on your headphones, and get to it!

Day 17: Read Labels.

Keep an eye on the amount of sodium in each of your foods by checking out the nutrition label. Salt can make your body retain water; and nobody likes looking (or feeling) puffy and bloated! Try to avoid adding salt to any of your food too, and make sure you’re not consuming more than 2300 mg per day.

Day 18: Check ingredients.

Today, focus on eating foods with small ingredient lists. This is especially important to pay attention to when snacking. Chances are, if the ingredient list is lengthy and you can’t pronounce most of the words, the food is highly-processed and not very nutritious. Here’s a hint – the ingredient list for apples, bananas, and almonds are all very small! Check out our Whole Foods Shopping List for more ideas!

Day 19:  Challenge your abs.

Try the 15 x 15 Climb and Descend Ab Workout Challenge. This workout will sculpt your midsection so it’s ready for the warm weather!

Day 20: Give Your Belly a Head Start.

Probiotics found in foods like Kefir, Greek yogurt, and tempeh, aid in digestion and lead to a flat belly. Add these foods into your meal plan today!

Day 21: Have fun.

Get together with your funniest girlfriends! Yes, that really will help you slim down. The social support of close friends helps keep you motivated and on track with your slimming goals. Plus, studies show that people who laugh more also tend to be thinner! Last but not least, you can show them your slender new look. Need any more excuses to go have a fun time?! We didn’t think so…

Here are 13 more Highly-Effective Fat-Burning Routines to choose from!

Download the full 21-Day Summer Slim Down Challenge here:

challenge download

What do you think of Our Summer Slim Down Challenge? Are you going to give it a shot?! Let us know in the comment section! If you want to see more routines like this, be sure to give our Pinterest page a follow as well!

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I see if I can motivate myself into exercising and doing the workouts. All I want to do is lose my belly and summer is coming!

  2. I think running is the way to go if you want loose extra weight in a short interval of time.
    Most people say that running include all type of exercises. and i am completely agree with this.
    One need not to do any other exercise then running if you are looking to shed extra weight.
    But only running will not help, you must have to follow strictly a diet chart.
    If you work out for an hour and eat junk food like burger right after it then it will not work.

  3. I have been doing 30 minutes of yoga everyday for about a week and I’m already seeing progress. You can start small and don’t have to do anything you don’t feel comfortable doing. It’s really been helping me.

  4. Thanks for the article. I’m in my 5th month of the Just Cut It Method and I’m thinking how to boost this process. Currently I went down to 1600 calories a day and it’s my target BMR so theoretically I should follow it and observe the results, but after initial results I’m more motivated and full of energy!

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