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It is essential to spice up your exercise routine now and then to avoid reaching a plateau. The best way to do this is by taking up a fitness challenge. Here is a 14 day workout challenge to try out! This 14-day routine will help you lose weight by torching calories and also build muscle mass and strength. In addition, committing to this routine will help you adopt healthy habits like stretching and eating right, as they all play a crucial role in this challenge. So take a look at it!
This challenge requires you to exercise for ten out of the fourteen days. Of course, four of the days are meant for rest as your muscles need time to repair and grow. During these ten days you will be performing different heart-pumping moves and muscle building exercises.
We suggest you first talk to your doctor and trainer before following this exercise routine. Similarly, we also recommend you take note of the following as they will help you reap results in a quicker way:
These are some of the critical elements you need to note in this challenge if you want to see quick results. After two weeks, you may notice some changes in your overall body fat and muscle mass. But again, you will feel healthier and find it easier to embrace a healthier lifestyle by the end of these two weeks.
If you are not willing to take up this workout plan yet, talk to your trainer. They will help tailor it to match your needs long term without your body reaching a fitness plateau. With all that out of the way, here is an overview of the workout schedule:
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We will kick off this challenge with a total body HIIT workout. You must perform each exercise for 45 seconds. Here is the circuit:
This upper-body cardiovascular HIIT workout helps in torching calories and building strength and overall conditioning. Each exercise should last for 30 seconds, and you must complete five reps. Below are the activities to perform:
This routine is very beneficial in burning calories and building lower body muscle strength and mass. Perform each exercise for 45 seconds. The circuit comprises the following exercises:
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Compound exercises target many muscle groups simultaneously and help burn more calories, elevate heart rate, and improve flexibility and strength (2). You are to perform each of these compound lifts for 45 seconds. They are as follows:
Yoga is critical in fighting muscle tension and stiffness and improving flexibility. Perform each of these exercises for 45 seconds. Take a look at the yoga poses you will be required to nail on this day:
This routine helps build muscle mass and strength by combining strength training exercises with cardio conditioning (4). Perform each exercise in this superset carefully and for 45 seconds. Here are the activities:
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This is one of the best 14 day arm workout challenges to try as it consists of some effective arm workouts. These workouts are to be performed for 30 seconds. They include:
Are you looking for a practical 14 day ab workout challenge? Then try this HIIT abs and legs workout. It can help you get abs as fast as a week, depending on your body fat. Perform each exercise for 45 seconds. These exercises are as follows:
Bodyweight exercises effectively improve balance, strength, and flexibility without necessarily using equipment or any gym machine. Similarly, they are very effective because you can perform them in the comfort of your house. We suggest you perform the exercises in this circuit for 45 seconds. They are as follows:
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These exercises will help in calorie burning at home without any equipment. However, it is essential to aim for a higher perceived exertion or effort (RPE) for increased intensity. Medical News Today suggests the RPE be between 3 and 4 out of 10 when performing a moderate exercise program. However, if it is vigorous, the RPE should fall between five and seven out of ten (1). The exercises to perform:
All these are the workout challenges you are required to perform for the next two weeks. Remember that it is merely a workout guide, and you can play about with the reps, weights, and sets depending on the intensity you want. However, only make such changes after consulting with your trainer.
Are you up for a fitness challenge? Try this 14-day workout challenge to get shredded in no time. Performing it comes with other benefits, including a reduced risk of diseases like obesity. Try out this challenge, and let us know what you think in the comment section. Good luck!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!