Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
If you have ever felt that your midsection harbors a hidden treasure, you are not alone! Many people wish to get rid of their belly fat once and for all.
If you are done trying all the possible ways, you should give the new 28-day flat belly challenge a shot. It is a HIIT-packed vigorous belly shredding challenge that can tone your body and can slim your stomach within 28 days!
The much-hyped challenge has gained immense popularity worldwide due to its insane results. From celebrities to fitness enthusiasts, many famous peeps are vouching for the 28-day flat belly challenge. If they can witness incredible transformation, so can you!
Lace-up those sneakers, grab your water bottle (and possibly a donut for moral support), and embark on this 28-day flat tummy challenge!
The 28-day flat stomach challenge is a cardio, strength, and HIIT-packed fitness routine. It targets your core and helps you lose belly weight. Dr. Oz originally made the challenge, but now, some companies are tweaking it as per the current requirements. For example, your plan may be slightly different if you are trying to lose belly weight after 50.
All these challenges comprise healthy diets, workout routines, and meal plans that can boost metabolism and promote weight loss (5).
This 28-day flat belly challenge can consist of daily 16-minute workouts divided into 4 HIIT routines and 3 ab workouts each week for four weeks (2). This cardio and strength training blend can elevate your heart rate and sculpt your belly, eventually making you slimmer. This flat stomach challenge also incorporates 20-second rest periods in between each routine.
Alongside this, there are certain tips you must follow during the 28-day flat belly challenge (3):
A certified dietitian or a fitness expert may advise you to change your 28-day plan according to your needs. Note that a 28-day belly challenge female version may differ from the male version. Instead of contemplating its effectiveness, try implementing it and wait for positive outcomes.
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Despite all those intense workout sessions, don’t feel discouraged if you can’t lose that flab. There are many ways to achieve a slim and sculpted belly in less than a month. It purely all depends on your motivation, discipline, and perseverance. The best part is that you can mold this challenge according to your preferences.
For example, men who love eating out can search the 28-day belly-shrinking challenge and determine how to change their diets while still enjoying meals out. Meanwhile, ladies who adore working out can adopt the 28-day ab challenge specifically for women.
To perform most exercises in this plan, you just need a yoga mat, a pair of dumbbells, a timer, and some motivation to start. Before starting, it’s important to warm up for 5 minutes and practice the correct technique to mitigate the risk of injury. You can watch videos and research online on how to maintain proper form.
Perform the 28-day flat belly challenge with a plan like this (1):
You have to do ab bikes, toe touches, leg lifts, and hip dips for 40 seconds with a 20-second rest in between. Repeat these exercises for four rounds.
On Tuesday, mountain climbers, squat-to-shoulder presses, push-ups, and walking lunges.
Again, you have to do ab bikes, toe touches, leg lifts, and hip dips.
On the fifth day, you have burpees, alternating reverse lunges, jump squats, and walking lunges.
On Friday, your workout should include Russian twists, toe touches, leg lifts, and hip dips.
Start with mountain climbers, followed by squat-to-shoulder presses, push-ups, and walking lunges.
On Sunday, your routine should cover the burpees, alternating reverse lunges, jump squats, and walking lunges.
Read more: 28-Day Leg Challenge for Toned and Firm Legs
This session should include Russian twists, jackknife crunches, sit-ups, and reverse crunches.
On Tuesday, try to include mountain climbers, speed skaters, push-ups, and tuck jumps in your workout sessions.
This workout session includes Russian twists, straight-leg jackknife crunches, reverse crunches, and hip dips.
Try burpees, squat-to-shoulder presses, push-ups, and walking lunges with dumbbells.
Today, Russian twists, straight-leg jackknife crunches, reverse crunches, and hip dips.
Perform mountain climbers, squat-to-shoulder presses, push-ups, and walking lunges.
The routine on Sundays in weeks 3 and 4 has burpees, speed skaters, tuck jumps, and walking lunges with dumbbells.
This 28-day plan is intended to be a beginner flat stomach workout. It is possible that you aren’t aware of some exercises mentioned in the plan above. Below, we have explained the steps to perform some of the exercises mentioned in the program:
To perform ab bikes:
To perform leg lifts:
To perform hip dips:
To perform mountain climbers:
To perform squat-to-shoulder presses:
To perform the burpees:
To perform the Russian Twist:
To perform the jackknife crunches:
To perform speed skaters:
Here is how you can perform the tuck jumps:
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The 28-day flat belly challenge for beginners has shown positive outcomes. It encompasses workouts, diet plans, and healthy routines. Like other exercise regimes, this plan embraces a healthy lifestyle and transforms your mental and physical well-being.
Besides the exercise routines mentioned above, you can research the women’s ab challenge and how to include it in the 28-day plan.
Now that we have covered the exercises, we should discuss the diet. Below, we have rounded up a list of the foods that can help burn belly fat and promote weight loss (5)
You can have
Note: Your breakfast is an important meal of the day, so be sure you get the most out of it and not skip it.
You can have
Note: Remember your lunch must comprise fruits and fiber.
You can have:
Note: Remember your dinner must comprise a combination of lean meat, whole grains, fish, and vegetables. These could also be eaten for lunch.
If you feel hungry in between, you can munch on healthy snacks. You can consume a handful of nuts such as almonds, hazelnuts, or peanuts. You can also have a slice of toast with peanut butter or a cup of berries to satiate your cravings.
You should also maintain your hydration throughout the day. You can have a veggie smoothie to further contribute to your essential daily vegetable intake. To make a veggie smoothie:
Everyone wants to lose weight as fast as possible. Realistically, you can lose about 0.5-1% of your body weight per week, according to CDC (4). This means you could lose 1-2 pounds per week and up to 10 monthly.
Of course, this relies on your physique, BMI, workout routines, gender, and related factors. Another important factor to consider is your daily caloric intake. If your goal is weight loss, you should create a calorie-deficit diet plan to stimulate the weight loss effect.
Since 1 pound equals 3,500 calories, you must cut down 1,000 calories daily to lose 2 pounds weekly (6). Again, this may vary according to your efforts and discipline. Try following the 28-day flat belly challenge strictly, to see results.
As you initiate the 28-day flat belly challenge, know that you have committed to improving your physical health and embraced a growth mindset and positive change. Whether you’ve seen dramatic results or subtle shifts, remember that every step you’ve taken contributes to your overall well-being.
Even though it is designed to help you lose weight effectively, you should consult your doctor if you have any underlying medical conditions or injuries to prevent the risk of injuries. Remember to start slow and incorporate a healthy diet for effective results.
While you are on it, and even after, continue to make mindful choices. Stay more active, and remember that your body reflects the care you invest in it. Here’s to your ongoing wellness journey, armed with the tools and confidence gained from the 28 days you conquered. Cheers to a future filled with renewed vitality and a sense of accomplishment!
Yes, you can lose weight in 28 days. The amount of this weight loss depends on several factors, including your starting weight, metabolism, diet, exercise routine, and overall health. It is possible to make noticeable progress in 28 days, but the amount of weight you can safely and realistically lose during this time may vary.
No specific food can magically “burn” belly fat on its own. Nonetheless, some foods can contribute to a healthier diet and support weight loss efforts. These include high-fiber foods, protein-rich foods, hydrating fruits, complex carbs, and healthy fats.
You can find the best foods in each category and get easily available ones.
Yes, walking can contribute to burning belly fat and overall body fat. While walking is generally considered a low-impact exercise, it can still help burn calories, improve cardiovascular health, and contribute to weight loss.
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