Is Weight Loss a Goal of Yours? If So, You Can Lose Weight with this 28-Day Plan!

Lose weight and gain energy, positivity, and happiness!

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

weight loss plan

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

Weekly Workouts

weekly workout routine

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!

The Routines

Equipment needed:

1-2 sets of dumbbells (varying in weight) / a yoga mat or towel / a chair


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. 

Routine 1

  • Squats – 10
  • Jumping Jacks – 20
  • Push-Ups – 10 
  • Bicycle Crunch – 40 alternating

Routine 2

  • Reverse Lunges – 20 alternating
  • Mountain Climbers – 40 alternating
  • Dumbbell Rows – 15
  • Flutter Kicks – 40 alternating

Routine 3: 

  • Hip Bridges – 20
  • Burpees – 10
  • Chair Triceps Dips – 10
  • Dumbbell Arm Raises – 10

Routine 4: 

  • Walking Lunges – 20 alternating
  • Skaters – 40 alternating
  • Standing Dumbbell Curls – 15
  • Dumbbell Deadlifts – 20

Routine 5:

  • Alternating Side Lunges – 20 alternating
  • High Knees – 40 alternating
  • Dumbbell Shoulder Press – 10
  • Russian Twists – 30 alternating

Instructional Videos


Jumping Jacks


Bicycle Crunch

Reverse Lunges

Mountain Climbers

Dumbbell Rows

Flutter Kicks

Hip Bridges


Chair Triceps Dips

Dumbbell Arm Raises

Walking Lunges


Standing Dumbbell Curls

Dumbbell Deadlifts 

Alternating Side Lunges

High Knees

Dumbbell Shoulder Press

Russian Twists 

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!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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