Building healthy habits doesn’t happen overnight. It takes time to curb behaviors that you’ve learned over a lifetime, but it can be done! Once you are aware of the healthy choices you should be making, you can implement them into your daily lifestyle and begin changing your life!
You will lose weight with this 28-day plan, but don’t stop when the month is over. Take the new healthy habits, recipes, and workouts from this month and run with them. Long-term consistency will lead to incredible results that you can be proud of!
Make sure you check out: 25 Ways to Get Fit and Stay Motivated
Lose Weight with this 28-Day Plan
When it comes to losing weight, a proper diet and exercise program is invaluable. Participating in only one of these programs will significantly slow down your progress. When you combine these two things, you’ll find yourself reaching your fitness goals in a timely manner. And, you’ll feel amazing along the way!
Weekly Meal Plans
Eating the right amount of nutritious food for your body is imperative to losing weight. Just as important is choosing recipes that provide you with variety so you’ll stay on track. For this reason, we’ve selected four of our favorite 7-day meal plans that are designed for weight loss as well as flavor.
The formula: Delicious recipes + nutrient-dense ingredients = long term success!
What to do: Follow the designated 7-day meal plan for each week listed below. If you find one that you really enjoy, feel free to repeat it! Remember, it’s all about enjoying the process. The goal here is to help you find a style of eating that you can truly enjoy and adhere to, long term.
1st Week: Lean and Clean Meal Plan
2nd Week: Lazy Keto Meal Plan
3rd Week: Plant-Based Meal Plan
4th Week: Whole30 Meal Plan
One of the biggest mistakes that a person can make (especially when first starting out) is over complicating things. Exercise is not supposed to be complicated; it’s supposed to be enjoyable and stress-relieving! We’ve designed simple, effective workouts for the next 28 days that we just know you’re going to love. Try to have fun with it, and get your friends and family involved for some added motivation!
What to do: There are five different workouts in this plan, each of which should be completed once per week on separate days. Each week will get a little more challenging, but we know that you can do it!
Perform each workout for the designated amount of reps and time specified for the current week. Set a timer and complete as many rounds as possible within the time limit. Try to rest as little as possible. Be sure to watch the instructional videos below to ensure that you’re using proper form for each exercise! Good luck and enjoy!
1st Week: Set your timer for 10 minutes this week.
2nd Week: Set your timer for 15 minutes this week.
3rd Week: Set your timer for 20 minutes this week.
4th Week: Set your timer for 30 minutes this week.
- Squats – 10
- Jumping Jacks – 20
- Push-Ups – 10
- Bicycle Crunch – 40 alternating
- Reverse Lunges – 20 alternating
- Mountain Climbers – 40 alternating
- Dumbbell Rows – 15
- Flutter Kicks – 40 alternating
- Hip Bridges – 20
- Burpees – 10
- Chair Triceps Dips – 10
- Dumbbell Arm Raises – 10
- Walking Lunges – 20 alternating
- Skaters – 40 alternating
- Standing Dumbbell Curls – 15
- Dumbbell Deadlifts – 20
- Alternating Side Lunges – 20 alternating
- High Knees – 40 alternating
- Dumbbell Shoulder Press – 10
- Russian Twists – 30 alternating
Chair Triceps Dips
Dumbbell Arm Raises
Standing Dumbbell Curls
Alternating Side Lunges
Dumbbell Shoulder Press
We hope that you’ll not only lose weight with this 28-day plan, but you’ll also gain a sense of accomplishment! It takes effort to build new habits and change your lifestyle. You should be so proud of yourself for completing this program.
As we stated above, don’t give up after this fitness plan is over! Change Your Body with this 28-Day Meal Plan and jump into this 4-Week Exercise Plan (or do this one all over again!) The choice is yours; just keep moving!