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Blog Fitness Workouts 20 Days Workout Challenge For Healthy Weight Loss And Increased Muscle Mass

20 Days Workout Challenge For Healthy Weight Loss And Increased Muscle Mass

workout

Let’s be honest. Many of us give a lot of reasons for slacking off with our fitness, the primary one being, ‘I don’t have easy access to a gym.’ Although it sounds like a genuine concern, the truth is that you do not necessarily have to go to the gym to work out. You can always work out at home, even without any equipment and still get fit. That is why we have designed this 20 days workout challenge. It can help you lose weight, tone your body, and increase muscle strength and size. So please take a look at it!

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The 20-Day Workout Routine

Unlike other regimes that have you working with equipment, this plan does not include any equipment. It concentrates instead on bodyweight workouts, which is why it is suitable for beginners. It ranks among the best workout plans for men who are trying to build muscle strength and women who are trying to lose belly fat. So what does it include? Let us look at the circuit. 

The 20-Day Workout Challenge Circuit

There are specific activities you will do every day. They have also been subdivided into smaller circuits making the entire 20-day workout plan appear as follows:

  • Monday: Circuit A
  • Tuesday: Circuit B
  • Wednesday: Circuit C
  • Thursday: Circuit A
  • Friday: Circuit B
  • Saturday: Circuit C
  • Sunday: Rest

You will repeat the same regime for the next two weeks until the 20 days are done. First, let us look at what is in these circuits.

Circuit A

Circuit A consists of cardiovascular exercises that have been carefully selected to help you with the following:

  • Burn calories
  • Shed belly fat
  • Increase muscle strength and mass using bodyweight
  • Improve your endurance

These are some of the benefits you will reap from doing this exercise. You will perform this circuit on Monday and Thursday. Below are the exercises it includes:

workout plans for men
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Push-Ups

Target: Chest, Shoulders, Triceps, Abdominal Muscles (2)

  1. Start on your fours and stretch your legs behind you.
  2. Keep your back straight, and body parallel to the ground. 
  3. Lower your body towards the floor and let your chest be the first to graze the floor. 
  4. Hold for a second and then push back up. 
  5. Repeat ten times.

Read More: Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?

Basic Squats

Target: Glutes, Core, Quads, Hamstrings

  1. Start in a standing position with your arms by your sides.
  2. Push your butt behind and start to lower as if you are taking a seat. 
  3. Hold the squat for a second or two.
  4. Rise back up and clench your glutes.
  5. Repeat ten times.

Burpees

Target: Legs, Hips, Butt, Arms, Chest, Shoulders, Core (2)

  1. Start in a standing position and then drop into a squat. 
  2. From the squat, move into the high plank position. Again, remember to keep your back straight and arms directly under your shoulders. 
  3. Do a pushup and then jump back into the standing stance.
  4. Repeat ten times.
at home workout plan
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Planks

Target: Back and Abdominal Muscles

  1. Start on your fours and stretch your legs behind.
  2. Tighten your core, keep your back straight, and hold this position for 30 seconds.
  3. Repeat three times.

Forward Lunges

Target: Abs, Back, Glutes, Quds, Calves, Hamstrings (2)

  1. Start in a standing position and take a giant step in front using either leg.
  2. Lower the behind leg towards the ground. The front leg should form a right angle in front of your body. 
  3. Start moving up and down and holding the move at the top for some seconds.
  4. Repeat ten times on each side.

Russian Twists

Target: Obliques

  1. Start in a sitting position on the floor and bend your knees.
  2. Lean back slowly and lift your feet off the floor.
  3. Twist your torso to either side without moving your legs. 
  4. Repeat for 30 seconds.

Side Reach

Target: Obliques, Deep (Transverse) Abdominals

  1. Lie on your right side and stack your legs. The right arm should rest on the ground and the left one on top of your left leg.
  2. Tighten your core and reach your left hand down as if trying to touch your ankle. You will feel your sides contracting.
  3. Return to the starting stance and repeat
  4. Repeat eight times on each side.

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See also  Back Workouts Without Weights: Game-Changing Routine That'll Put Your Back Muscles To Work
workout routines
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Mountain Climbers

Target: triceps, shoulders, core, and legs 

  1. Start on your fours and stretch the legs behind.
  2. Keep your back straight and arms directly beneath your shoulders.
  3. Bring your left-right close to your chest and as you return it to the starting position, bring the left one towards your chest. 
  4. Increase your pace.
  5. Repeat for 30 seconds.

Abdominal Crunch

Core, Upper Body, Obliques

  1. Lie on your back and bend your knees. 
  2. Fold your arms across your chest, tighten your core, and raise your upper body off the ground. 
  3. Hold on the top of the movement and then lower to the ground.
  4. Repeat 12 times.
20 days workout challenge muscle
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Step-Ups

Target: Quads and hamstrings

  1. Stand in front of a staircase and place one foot on it.
  2. Place the other foot on the staircase and then step back to the initial position.
  3. Repeat for 45 seconds. 

Circuit B

This circuit consists of an outdoor aerobic activity, which is running. Yes, you heard it right. We are going to be sweating on the track or in the park today. We are not asking you to run as if you are in the Olympics and trying to get a gold medal. We do not recommend such a pace, but rather one that is well and good as long as you can keep it up.

We do suggest you maintain a speed of above 5 mph. Mayo Clinic reveals you will lose 606 calories if you weigh 160 pounds and run for an hour while maintaining this pace (3). So, do not underestimate the power of running in this fitness journey. Here are other basic running tricks and tips we do recommend:

  • Wearing the correct gear. Make sure you are dressed for the occasion, and by this, we mean for the field. Be in comfortable, light clothes and comfortable shoes. 
  • Tag a buddy. You can tag along with your friend or sibling for motivation purposes or to hold you accountable.
  • Grab your earphones. If you are running alone, we advise you to carry your earphones with you and listen to some music when you run. It will help in diverting attention from your fatigue.
  • Carry your water bottle. Of course, you will have to hydrate when running, so do not leave your water bottle behind.

If you cannot run for various reasons, we recommend you substitute this with skipping rope. It is another effective cardiovascular exercise that helps torch calories. Here is how you do it:

  1. Start upright with feet shoulder-width apart. Your arms should be resting by your sides but also gripping your skipping rope handles. 
  2. Start to swing your forearms in a circular motion while still gripping the rope. As you do this, lift both feet.
  3. The rope will go under your feet while you lift them up in the air. 
  4. The target is doing 1000 skipping ropes. You can rest for a minute after every 100 skipping ropes.
20 days workout challenge bicep
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Circuit C

This circuit consists of stretching and yoga exercises. These exercises are very effective in:

  • Fighting muscle tightness 
  • Increasing flexibility
  • Reducing back pain
  • Building muscle strength

The exercises included in this circuit are as follows:

Side Stretch

Target: Obliques

  1. Stand upright and lift your left arm.
  2. Hold your left wrist using the right hand and gently pull the left arm towards the right. Breathe deeply and make sure your left arm is not over your left ear. 
  3. Hold the stretch for some breaths.
  4. Gently bring your hands down and repeat the same on your right side.
  5. Repeat several times.

Read More: The Best Stretching Techniques For Better Flexibility

Warrior 1

Target: Core, Back, and leg Muscles (1)

  1. Stand upright with your feet wide apart.
  2. Point your left foot to the left and keep the right one at a specific angle. 
  3. Turn to your left and bend your left leg. 
  4. Stretch your arms straight and above your head.
  5. Now, try posing from the opposite side.
  6. Repeat several times.
20 days workout challenge
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Warrior II Pose

Target: Back, Leg, and Pelvic Floor Muscles (6)

  1. Start in a standing position with your feet slightly wider than hip-width distance, just like in the Warrior I pose.
  2. Stretch your arms out to the sides and let the palms face down.
  3. Slowly turn your left foot out to a 90-degree angle and your right foot slightly to the right. Bend the left leg to a 90-degree angle, with the knee over the ankle. 
  4. Press the outside of your right heel on the floor and then stretch out your arms. 
  5. Turn your head gently to the left and look past your fingers.
  6. Hold this stance for thirty seconds before switching sides.
  7. Repeat five times.

Standing Quad Stretch

Target: Quads

  1. Stand upright with your legs hip-width apart. 
  2. Lift your left foot behind you and grab it using your left hand. 
  3. Pull in your left leg as much as you can or until you feel your left thigh stretch.
  4. Hold the stretch for 10 to 30 seconds.
  5. Repeat three times on each leg.

Standing Hamstring Stretch

Target: Hamstrings (7)

  1. Start upright. Keep your right foot on the floor and slightly bend your right knee. Extend the left leg in front.
  2. Flex your left foot with its heel pressed on the floor and toes facing up.
  3. Place your hands on your right thigh and lean slightly forward. 
  4. Hold for 30 seconds and then rest for 10 seconds.
  5. Repeat everything with the other leg.
  6. Do this three times.
yoga
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Bird Dog Exercise

Target: Back and Pelvic Floor Muscles (4)

  1. Start on your fours. 
  2. Tighten your core, lift your right leg behind you to hips level and stretch,
  3. Stretch your left hand in front of you simultaneously and keep your back as straight as possible.
  4. Hold this for ten seconds.
  5. Return to the initial position and switch the leg and arm.
  6. Repeat twelve times.

Hip Flexor Stretch

Target: Hip Flexors (8)

  1. Kneel on your right knee. Make sure you cushion your right kneecap using a folded towel.
  2. Place your left foot in front of you, bend your knee, and rest your left hand on your left leg for stability.
  3. Place your right hand on your right hip to avoid bending at your waist. 
  4. Lean forward to help your right thigh stretch.
  5. Hold for at least 30 seconds.
  6. Switch legs and repeat.
  7. Do this five times on each leg.

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See also  3-Day Workout Plan Female: Here’s How You Should Structure Your Workout

Butterfly Stretch

Target: Hips, Knees, Groin, and Inner Thighs (7)

  1. Start in a sitting position. Bring your feet together and let your soles touch each other. Keep your knees flexed to the outside.
  2. Keep your back straight and reach out for your feet using your hands. 
  3. Slowly and gently lean forward. 
  4. Start to push your thighs down using your elbows gently. Push them until you feel your inner thighs stretch.
  5. Hold this position for 30 seconds.
  6. Relax for 10 seconds and repeat.
  7. Do this three times.
20 days workout challenge
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Child’s Pose

Target: Back and Core Muscles (4)

  1. Start in a kneeling position, with your hips and butt resting on your lower legs and feet.
  2. Spread your knees apart and fold your body forwards. Bring your chest towards your knees. If possible, bend until your forehead is on the floor. 
  3. Extend your arms to the front and have the palms face down.
  4. Maintain the position for 20 to 30 seconds.
  5. Use your hands to gently lift your chest off the floor to the initial upright position.
  6. Repeat three times.

Downward Facing Dog

Target: Chest, Arms, Back, and Leg Muscles (1)

  1. Get on your fours and place your toes under and knees below your hips. 
  2. Breathe out and slowly straighten your legs, allowing your heels to leave the ground.
  3. Lift your butt as much as you can towards the ceiling as you push your heels to the floor.
  4. Slowly and lightly press your palms on the floor or mat.
  5. Slowly straighten your arms as you now start drawing your shoulder blades down.
  6. Relax your head and try to position it between your upper arms.
  7. Hold this position for 30 seconds.
  8. Repeat.

Glute Bridge

Target: Glutes and Pelvic Floor (5)

  1. Lie on your back and bend the knees. Press the feet flat on the ground and keep them hip-width apart. Rest your arms by the sides with the palms facing down.
  2. Contract your glutes and pelvic floor muscles, and start lifting your butt off the floor. Lift them as high as you can without straining or disrupting your form.
  3. Hold this position for five seconds.
  4. Relax both muscles and slowly lower your bum to the floor.
  5. Repeat ten times.
  6. Rest for a minute and then perform another set. You can perform another extra set if you so desire.
20 days workout challenge
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Side Lunge Stretch

Target: Hamstrings, Glutes, Quads, and Inner Thighs 

  1. Stand upright with your feet hip-width apart.
  2. Take a huge step to your left and keep both feet facing forward.
  3. Place your hands on your hips and slowly bend your left knee and then start to lower your hips to the left. 
  4. Hold this position for ten seconds, and then push yourself up to the upright stance. Lower your hips again to perform another side lunge on your left side. 
  5. Repeat on your right side.
  6. Repeat at least ten times on each side.

The Cat-Cow Pose

Target: Back and Core Muscles

  1. Start in a kneeling position on the floor. Keep your hands shoulder-width apart, directly beneath your shoulders, and stretched in front of you. Keep your knees directly below your hips.
  2. Inhale and curve your lower back, bringing your head up. It will tilt your pelvis up.
  3. Exhale and bring your core muscles in while arching your spine and bringing your head and pelvis down.
  4. Repeat several times.

Weight Loss According To The Age

The Bottom Line

We have carefully selected practical exercises to include in this workout challenge. They have been found effective in helping with weight loss, toning, and building muscle and strength.

We remind you to focus on good nutrition, get optimal sleep, and reduce your stress levels for faster and more effective results. We would love to know your results after this 2-week window. So, get in touch with us in the comment section. Good luck!

DISCLAIMER:

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!

SOURCES:

  1. 6 Yoga Poses That Age Well (2014, webmd.com)
  2. A 10-minute cardio workout you can do at home (2018, nbcnews.com)
  3. Exercise for weight loss: Calories burned in 1 hour (2019, mayoclinic.org)
  4. Fitness and Exercise: 12 Basic Yoga Poses (2019, medicinenet.com)
  5. Slide show: A guide to basic stretches (2020, mayoclinic.org)
  6. Strengthen Your Back (2021, webmd.com)
  7. Stretches to Help You Get Loose (2019, webmd.com)
  8. Stretching and Flexibility: 7 Tips (2012, webmd.com)
R. Mogeni
R. Mogeni

Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim.
Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.

I. Grebeniuk
I. Grebeniuk

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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