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I’ve never been one for New Year’s resolutions (there’s a lot of pressure and January 1st feels like an arbitrary day to “start over” – but that’s just my opinion!). But I’m always ready for a new challenge. If this involves conditioning and improving my overall health and wellness, definitely count me in.

I have learned that moving my body provides many physical benefits, such as reducing the risk of chronic disease and strengthening my muscles and joints, but this reduces stress and consistently improves my mood. I’ve always been interested in workout classes, but on dark and cold winter days, my motivation to get out the door can be low. (You too?) When I get the chance to take on this job Women’s Health 28-Day Exercise Challenge (which can all be done at home with body weight and a set of dumbbells) seemed like the perfect solution before anyone else.

I committed to 28 days of training and also set my own goals. First of all, I wanted to do this improve my lower body strength. a little later persistent knee problemsI tend to avoid some lower body work (looking at you, curtsy), but I was hoping this challenge would boost my confidence and allow me to master form and increase my leg strength.

Second, I wanted to see if I could stay motivated while working on my own. I tend to stick to live studio classes or virtual coaching, so I was wondering if I could sustain my effort with this new style of express training. (Spoiler alert: I totally did.)

What exactly is the 28 day exercise challenge?

your body weight for 28 days and dumbbell set To work your upper body, lower body and core as well as your cardio endurance. All exercises last 20 minutes and are programmed to build muscle, change body composition and increase muscle definition Ariel Belgravefounder of CPT LEAN Program fitness and nutrition coach and programmer behind this challenge.

The plan consists of six workdays with each workout once a week and a rest day in the middle of the week. Six days a week seemed a little overwhelming at first. “I can do anything for 20 minutes,” I told myself.

All exercises include: dynamic warm-up followed by a circuit of five self-paced exercises or AMRAP styleIt means As Many Repeats As Possible. In other words, you’re always competing with yourself during short bursts of work.

Finally, it is worth noting that the exercises are simple and easy to learn; So whether you’re a beginner or a fitness fanatic, this challenge is for you.

Start fighting for yourself here.

My 28-Day Exercise Challenge Journey

Because Belgrave’s workouts are nice and fast, they can be done at any time of the day that is convenient for you. For me, I scheduled my sweat session after the workday and before dinner. On busy days, I knock out 20 minutes first thing in the morning. Here’s what I learned from day one to day 28, the results I saw, and how I felt along the way.

20 minutes is enough time to feel the burning.

I know what you’re thinking: 20 minutes sounds easy; How can I gain muscle in such a short time? I’m here to tell you that 20 minutes is enough time to Put! Inside! ! Work!

Since the challenge consists of intense work with limited rest, my heart rate constantly increased. After working the allotted 40 seconds, the 20-second rest between moves felt like it evaporated. Before I know it, my to get better Time ran out and I went back to knocking out reps. So it was exactly what I wanted. On days when I was tired or short on time, I maximized my training. I know I made the most of my 20 minutes.

Additionally, the program includes compound movements that work multiple muscle groups and joints simultaneously. dumbbell for me full body HIIT days It was especially difficult. Switching between focused movements cardio endurance It was also a definite burner to my muscles and by the end I was tired.

After all, 20 minutes is longer than you think.

Consistency is the key to staying motivated.

In my fitness routine, I usually attend studio classes. I appreciate loud music and feed off the energy of other athletes around me, so I was skeptical that I could stay motivated while exercising on my own, but that was far from the truth. (Hint: The videos that follow feature music *and* Belgrave’s infectious and motivating energy.)

The challenge includes a different workout every day, so I never got bored. Actually, I was looking forward to the upcoming work. Of course, the first week it took a second to get used to the movement patterns and get used to the fast-paced style. (I Always It’s active.) But by the fourth week, I was ready to start all the movements immediately. I could focus on pushing myself to new levels, which kept the spark strong and the muscles engaged.

Doing an AMRAP session also provides extra motivation. It adds some informal (and non-stressful) competition. I loved working against myself, tracking my reps and pushing myself to beat my own record every set. From the second week onwards, I felt stronger and more confident in my abilities. By the time the fourth week rolled around, my strength and cardio gains were evident. I was able to easily complete more reps than in week one.

The key to this challenge is consistency, which comes naturally thanks to Belgrave’s diversity of programming. I had clear evidence that I was making progress, so motivation was never an issue.

I have a new appreciation for curtsy lunges and lower body exercises in general.

I’ve never been a big fan of curtsy lunges, especially when recovering from knee pain. During 28 days, I had many opportunities: Focus on form and try to achieve them with intention. Instead of rushing through reps, I focused on keeping my core engaged and shoulders back while keeping my front knee aligned with my front ankle. Thanks to my form and controlled movements, knee pain never joined the party.

Not to mention, I learned that Curtsy lunges are key to working your glutes and inner thighs and along with other lower body work, by the end of the fourth week I noticed my legs felt and looked stronger.

Rest days are important.

Rest days are necessary to repair muscle tissue, prevent injury, and improve performance. research. But let me tell you this… it’s true. I learned firsthand the importance of healing.

Although the workouts are only 20 minutes long, six days a week have been added. I enjoyed a day off to regroup. My body was especially tired after the first week as I was working on new moves that I don’t normally do in my routine. The total day off left me feeling strong and ready for the days (and weeks) ahead.

My 28 Day Challenge Takeaways

“Small goals you complete each day add up to big progress over time,” says Belgrave. And it was very clear. Focusing on 20 minutes a day is the perfect recipe for consistency, and the motivation to level up each week set me up for success.

I finally noticed physical changes. My quads and inner thighs were stronger. My arms were also a little more toned.

The physical results after 28 days were nice benefits, but what I appreciated most was the simplicity of this challenge. There’s no need for a fancy gym or a full weight room and 20 minutes is more than enough to feel the burn and breathe a little (or a lot) heavy.

In conclusion? I recommend everyone try to move for 20 minutes a day. And I’m so glad I dedicated myself to this express style workout. I loved the structure and consistency, and whatever your starting point you should give this challenge a try.

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