28 day workout challenge 6 to 1 year ?

It's great to hear that you're interested in taking on a 28-day workout challenge! A 28-day challenge can be a great way to jumpstart a fitness routine and build healthy habits.

However, it's important to remember that building a consistent exercise routine takes time and effort. While a 28-day challenge can be a great way to get started, it's important to have a long-term plan in place to continue your fitness journey beyond the initial 28 days.

If you're looking to continue your fitness routine beyond the 28-day challenge, consider setting new goals for yourself and finding ways to keep your workouts interesting and challenging. Here are a few tips to help you continue your fitness journey beyond the 28-day challenge:

1. Set new goals: Whether it's increasing the weight you lift or running a 5k race, setting new goals can help keep you motivated and focused.

2. Find a workout buddy: Having a workout buddy can help keep you accountable and make your workouts more fun.

3. Try new workouts: Mixing up your workout routine can help prevent boredom and keep your body challenged.

4. Schedule your workouts: Just like you would schedule a meeting or appointment, schedule your workouts into your daily routine.

5. Don't be too hard on yourself: Remember that building a consistent exercise routine takes time and effort, so don't be too hard on yourself if you miss a workout or don't see immediate results.

 the most important thing is to find a fitness routine that works for you and fits into your lifestyle. Good luck on your fitness journey.

The real gems in this challenge are the tough-yet-effective compound moves that work multiple muscle groups and joints at the same time. And get this: Resistance-training programs involving multi-joint exercises (a deadlift and row, a squat) are more effective for improving overall strength and daily function than just doing isolated moves (a basic biceps curl), say multiple studies. “Including these types of exercises in your plan is a huge win if you are short on time, because you’re still able to build lean muscle mass,” Belgrave says.

The workouts ahead include a quickie warm-up and a circuit of five exercises, which you do at your personal pace (a.k.a. AMRAP-style, meaning As Many Reps As Possible in the allotted time). All you need is a set of dumbbells and a mat, and a go-getter attitude, to take on a new training style for the next 28 days. Dedicating four weeks to a routine is the sweet spot for building consistency, finessing form, improving muscular endurance, and more, Belgrave notes. So slip into sneaks, grab DBs, and gear up for the next 20. Then…keep coming back! Next thing ya know, you’ll be shouting Belgrave’s favorite workout kicker, “I. Did. That.”

Your 28-Day Workout Challenge Game Plan

The short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio and strength and are effective for building muscle, altering body comp, and increasing muscle definition, says Belgrave.

Do each workout once per week, for a total of six workouts per week, following the schedule below. (For instance, when it says to do upper-body strength, choose either the bodyweight or dumbbell upper-body strength workout that day.) Oh, and keep these workouts handy after the 28 days are over—they're clutch *anytime* you’re stumped about what to do.

Read And Reflect

If you’re intimidated by 28 days of workouts, spark (and maintain) your motivation by making an effort to actually think about and write down your goals. “The first step is truly taking the time to figure out your why, what, and how,” says Belgrave. Answer the following questions: Why am I adding fitness and wellness into my life now? In what ways will my lifestyle be different when I have fitness happening on a regular basis? How am I going to include my fitness routine in my schedule? That will give you a “take action” mindset, says Belgrave. Love it.


Under-desk treadmills may be popping up all over your social media feeds—and they're viral for a reason. Whether you're doing it to clear your mind, lose weight, or to just get more movement in during the day, there's no arguing that walking is a great way to stay active.

Under-desk treadmills allow you to get walking whether you've got a million meetings, there's a storm outside, or you just don't feel like getting dressed to go outside—aka whenever you want.

When you think of strengthening your arms and shoulders, you might assume you need dumbbells, kettlebells, bands, or any other resistance equipment you can get your hands on. While those modalities are all awesome and effective, you *can* get a well-rounded, sweaty, and super-effective upper-body workout using just your body weight. Really! Here's how.

The moves in the workout ahead combine cardio and strength training for an optimal combination that not only gets your heart rate revving but also helps you change your body composition and increase muscle definition, endurance, and overall strength, Belgrave says.

The exercises also prioritize putting your body into weight-bearing positions for maximum resistance sans gym equipment. For instance, in the inchworm to shoulder tap as well as the downward dog toe tap, you move in and out of a high plank position, which recruits tons of upper-body, while also working the core and glutes to keep you stable. So much bang for your buck! Now, go get your sweat on by following along with Belgrave in the video below.

Time: 20 minutes | Equipment: None | Good for: Full body (with an emphasis on shoulders, biceps, triceps, back)

Instructions: Warm up with 30 seconds of TYWs and 30 seconds of arm circles (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.