21 Days Workout Schedule For Total Body Transformation

We invite you to tone your body and get in shape fast using this 21-day workout schedule for total body transformation. The 21-day workout challenge includes exercises that help tone all your muscle groups. They’re easy to perform and have a long list of benefits. For example, the moves can help torch calories and reduce the risk of obesity and cardiovascular diseases due to reduced body fat. So what are you waiting for? Here’s the best transformation schedule to shed those pounds you gained over the holidays and leave you at your best!

Can a Body Change in 21 Days?

A body can undergo noticeable changes in 21 days with the right combination of exercise, nutrition, and lifestyle adjustments.

While it may not be a complete transformation, you can definitely see improvements in your endurance (how long you can exercise), strength (how much weight you can lift), and weight.

Your clothes may fit better, you may feel more confident and energized, and even your mental health can improve in just three weeks.

However, the extent of these changes may vary greatly from person to person. Factors such as age, genetics, current health status, and lifestyle habits can all play a role in metabolism (1), influencing how quickly and significantly the body can transform. For example, a young person with no pre-existing health conditions may see more dramatic changes than an older individual with chronic health issues.

Another important factor that should be considered is the approach taken to achieve your desired body changes. 

Crash diets or extreme exercise regimes can lead to rapid weight loss or muscle gain, but these results may not be sustainable in the long term (2, 3). However, making gradual and sustainable lifestyle changes through proper nutrition and regular exercise can lead to healthier and more lasting transformations (4).

Our bodies aren’t just physical entities, they also have mental and emotional components that influence how we feel about our bodies. In 21 days, it may be possible to make physical changes, but changing your mindset and perception of your body may take longer. This is why it’s important to have a well-rounded approach that includes self-care practices and positive self-talk, in addition to physical changes.

What Happens After 21 Days of Exercise?

After 21 days of consistent exercise, you can expect several positive changes in your body and overall well-being:

1. Weight and Inches Loss: Many people experience weight loss and a reduction in body measurements, such as dropping a clothing size.
2. Improved Muscle Tone: Regular exercise leads to more defined muscles and improved muscle tone (5), which contributes to a leaner appearance.
3. Increased Energy Levels: Exercise boosts your energy levels (6), which makes you feel more energized and capable throughout the day.
4. Enhanced Mood and Skin: Physical activity can improve mood and even enhance skin appearance (7), giving it a healthier glow.
5. Strength and Endurance: You may notice increased strength and endurance, which makes daily activities easier and more enjoyable.

These changes are influenced by the type and intensity of the exercise, in addition to individual factors such as diet and starting fitness level.

BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!

The 21-Day Workout Schedule Overview

Before we delve into the workouts, let’s go through a 21-day workout challenge overview. For detailed coverage, we’ve divided the overview into various sections. 

• Aim

This workout challenge aims to help any individual who wants to get shredded and transform their physique in three weeks. Although this is the primary goal, the objectives also include weight loss and muscle mass and strength development.

• Target

This challenge can be followed by any man or woman whose doctor has cleared them to follow it. You must check with your doctor before you start any exercise program, particularly if you have bad knees or medical conditions such as diabetes or asthma.

• Rest

We’ve set aside Sundays for your rest day. That being said, anyone who’s looking for something light to do on those Sunday rest days can take up a low- or moderate-energy activity such as yoga or even just general static stretching. 

• Equipment

All you need to complete this 3-week total body transformation workout challenge is a pair of dumbbells. Make sure you’re using comfortable weights to minimize the risk of injury.

• Warm-up

You must perform a warm-up session for at least five minutes before you jump into the workouts. The session will help elevate your heartbeat and loosen tight muscles to prepare them for the upcoming activity (8).

• Cool-down

This is also a must whenever you’ve completed a workout session. It’s essential as it helps reduce any pain, soreness, and stiffness that results from a workout (8). Your cool-down exercises should be light as your focus isn’t on elevating your heart rate. Opt for stretching or static exercises for your cool-down.  

In addition to the points above, here are some of the best measures that can help you reap the benefits of this exercise routine:

• Good Nutrition

The trick to getting shredded fast is to cut calories from carbohydrates and fat and eat more protein. Most people who want to get shredded are asked to consume a cutting diet. This is an eating plan that helps an individual lose fat and maintain muscle (9). It’s sometimes referred to as the shredding diet. You should talk to your doctor and nutritionist before you make any dietary changes.

• Hydration

When working out, you tend to lose water through your breath and sweat (10). This is one of the primary reasons why you need to drink water during your exercise routine. Similarly, you also need to drink water before you work out.

Read more: 90 Day Calisthenics Workout for Beginners (Exercise Steps Included)

The 21-Day Workout Schedule

Below is the weekly workout plan that you’ll perform for the next three weeks. Before we take a look at the toning exercises that are included in this plan, we must emphasize the need to use proper form. Make sure you use the appropriate form to prevent injury and help you get the most out of the workout plan. 

21-Day Cutting Workout Plan

Here’s the schedule of this cutting workout plan:

Monday: Full body 

Tuesday: Upper body 

Wednesday: Lower body

Thursday: Pilates

Friday: Yoga

Saturday: Total body cardio

Sunday: Rest 

The Full-Body 21-Day Workout Plan

We’ll start this workout challenge in high gear using this full-body workout plan. It’s set to increase your heart rate and rev your metabolism to help you burn calories faster. Perform this circuit two to three times through. Rest for 30 seconds between each movement. The exercises are as follows:

• Squat into side leg lift (reps 12-15, sets 2-3)
• Standing side crunch (reps 12-15, sets 2-3)
• Single leg deadlift to reverse lunge (reps 12-15, sets 2-3)
• Renegade row to triceps kickback (reps 12-15, sets 2-3) 
• Rest for one minute before starting on the next round below
• Side lunge into a bent-over row (reps 12-15, sets 2-3)
• Forward lunge into the overhead press (reps 15-20, sets 2-3)
• Good mornings (reps 12-15, sets 2-3)
• Woodchop (reps 12-15, sets 2-3)

The Upper-Body Workout Plan

The following upper-body workout routine helps tone all your upper-body muscles, including the chest, shoulders, biceps, triceps, back, and abs. Complete this circuit two to three times through with a 30-second rest before each new movement. The exercises to perform are as follows:

• Reverse crunches (reps 12-15, sets 2-3)
• Incline dumbbell chest fly (reps 12-15, sets 3-4)
• Seated dumbbell shoulder press (reps 12-15, sets 3-4)
• Bent-over dumbbell rear-deltoid raise (reps 12-15, sets -4)
• Rest for 30 seconds
• Dumbbell pullover (reps 12-15, sets 3-4)
• Bicep curl to overhead press (reps 10-12, sets 2-3)
• Alternating forward to lateral raise (reps 10-12, sets 2-3)
• Bent over row (reps 12-15, sets 2-3)

The Lower-Body Workout Plan

The exercises included in this lower schedule will tone all your lower-body muscles, including your glutes, calves, thighs, hamstrings, and quads. Complete this circuit two to three times through with a 30-second rest before each new movement. These toning exercises include:

• Jump squats (reps 12-15, sets 2-3)
• Bulgarian split squat (reps 10-12, sets 2-3)
• Alternating plyo lunge (reps 12-15, sets 3-4)
• Dumbbell goblet squat
• Rest for 30 seconds
• Weighted step-ups (reps 15-20, sets 2-3)
• Weighted hip thrusters (reps 12-15, sets 2-3)
• Weighted calf raises (reps 15-20, sets 2-3)
• Support single leg deadlift (reps 12-15, sets 2-3)

The Pilates Workout Plan

We had to include Pilates in this toning program as it helps sculpt your muscles more, improving your flexibility, posture, and overall well-being (11). Complete this circuit two to three times through with a 30-second rest before each new movement. The Pilates plan consists of the following exercises:

• Knee hover with marching (time: 45 secs, reps 2-3)
• Knee hover with a pulse (time: 45 secs, reps 2-3)
• Opposite arm and leg reach (time: 45 secs on each side, reps 2-3)
• Standing roll down (time: 45 secs, reps 2-3)
• Rest for 30 seconds
• Fire hydrants (time: 45 secs on each leg, reps 2-3)
• Side teaser (time: 45 secs, reps 2-3)
• Double leg stretch (time: 45 secs, reps 2-3)
• Scissors (time: 45 secs, reps 2-3) 

Yoga Workout Plan

In addition to toning, yoga is important for improving balance and flexibility (12). You must perform each of the indicated exercises for 45 seconds. Complete this circuit two to three times through with a 30-second rest before each new movement. Here are the yoga exercises you’ll be performing in this plan:

• Warrior I
• Warrior II
• Triangle pose
• One leg T standing
• Sailboat
• Camel pose
• Downward facing dog
• Upward facing dog
• Applied dancing
• Birddog
• Cat-cow
• Cobra
• Camel

The Total Body Cardio Workout Plan

Here’s another round of working out your entire body to maximize the rate at which you strip away fat for quicker results. Complete this circuit two to three times through with a 30-second rest before each new movement. Rest for 1 minute after the first four exercises and then continue down the list:

• Lateral lunge (reps 15-20, sets 2-3)
• Plank jacks (reps 15-20, sets 2-3)
• Stiff-legged dumbbell deadlift (reps 12-15, sets 2-3)
• Hammer bent over row (reps 15-20, sets 2-3)
• Rest for one minute
• Reverse flye (reps 12-15, sets 2-3)
• Dumbbell goblet squat (reps 12-15, sets 2-3)
• Floor press (reps 12-15, sets 2-3)
• Seated triceps press (reps 12-15, sets 2-3)

Read more: 28-Day Walking Weight Loss Challenge for a More Active Lifestyle

Why It Works

This 21-day workout schedule for total body transformation works as it helps torch more calories to blast away fat and build proper activation for muscle growth. It also helps increase muscle strength, improves balance and flexibility, and reduces the risk of diseases (13). 

Tips for the 21-Day Workout Schedule

All of these benefits are the reasons why we urge you to take up this three-week challenge for a full-body transformation. However, this is only after you get clearance from your doctor and trainer. Some other tips to help you get the most from this workout challenge include:

Listening to Your Body

Stop exercising if you experience unbearable or consistent pain. Excessive pain indicates that something is wrong, and you must seek medical attention immediately.  

Paying Attention to intensity

Remember that your muscles need a thorough or intense activity for a challenge. However, this doesn’t mean that you should kill yourself with cumbersome loads that are strenuous to lift. Stick to comfortable loads and only increase weights when your trainer gives you the go-ahead. 

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Holding the Poses and Stretches

The yoga poses and stretches included in this plan help improve flexibility and fight muscle tension and tightness. However, this is only if you hold the poses and stretches for at least thirty seconds while maintaining the proper posture and alignment for added benefits.

Maintaining a Slow Pace

Don’t rush through this workout plan as that will only increase your injury risk. Instead, we propose performing all exercises slowly and in a controlled manner. 

Seeking Help

Always seek help if you don’t know the correct exercise form or technique. You can also seek help if you need an energy boost to keep up with the routine. It’s a major mistake to keep quiet and suffer in silence. 

Frequently Asked Questions

• Can I lose body fat in 21 days?

Yes, you can lose body fat in 21 days with a focused approach to diet and exercise. Many structured programs report a fat loss of 3-6 pounds within this period. You may see more total weight loss than this as water weight can play a huge role in the number you see on the scale. 

To achieve this, it’s important to maintain a calorie deficit through a balanced diet and regular cardiovascular and strength-training exercises (14). Individual results can vary based on starting fitness levels, metabolism, and adherence to the program.

• What does 21 days of gym look like?

A 21-day gym routine often includes a mix of strength training, cardio workouts, and flexibility exercises. A typical schedule may involve alternating days of resistance training with cardio sessions to ensure all the major muscle groups are targeted. 

For example, a week could include three days of weightlifting, two days of high-intensity interval training (HIIT), and two days of rest or light activity such as yoga. This approach helps improve your muscle tone, increases your endurance, and enhances your overall fitness levels.

• Can I see results in 3 weeks?

Yes, you can see noticeable results in 3 weeks. 

Common outcomes include weight loss, improved muscle definition, enhanced energy levels, and better overall fitness. Many individuals report dropping a clothing size due to a reduction in body measurements. 

These changes are achievable through consistent exercise and a healthy diet. However, the degree of visible results will depend on factors such as the intensity of your workouts, dietary habits, and individual body composition.

The Bottom Line

Do you want to blast away fat and tone your body to get your desired body shape? If so, then this 21-day workout schedule for total body transformation is exactly what you need. This amount of time can help kickstart a new love for fitness and set you up for long-term weight loss success. The 21-day workout schedule has been specifically tailored to help you hit your fitness goals and allow you to progress beyond the 21 days. Remember to talk to your doctor and trainer before starting this challenge.