The 21-Day Challenge to Lose Fat And Tone Your Entire Body

This 21-day challenge is twice as effective as a regular diet. It will help you sculpt your body, lose weight and burn excess fat.

If you are wondering if it can be better, the answer is yes. You can do the exercises from the comfort of your home and they will only require 15-20 minutes of your time.

These are the rules.

Complete 2 sets of each of the exercises and try not to rest until you finish at least one set. Make sure you have a towel nearby because you’ll sweat a lot. As you progress through the exercises, try to focus on your breathing, as this technique will take you a long way.


  • This plyometric exercise is great for cardio training.
  • It will improve your speed and endurance.


  • You’ve probably heard that squats are amazing for sculpting your quads, glutes, and hamstrings. It activates the muscles of the entire lower body and also your abdomen.
  • Make sure you keep your torso upright and perform this exercise correctly.


  • This exercise consists of keeping the body in a position supported by the hands.
  • There are several variations and ways to perform the plank, but they all offer equally great results.
  • Holding your body in this position builds strength in your core, back, and abdominal muscles, and if you want to go the extra hard variant, swing your legs in the air, one after the other.


  • First of all, you have to start in a plank position and then rise up to a standing position.
  • Next, you have to jump in the air with your arms above your head and then lower yourself back down and return to the plank position.


  • If you can’t do a proper pushup (like in the picture) you can always start with a half pushup.
  • Half flexion is done by supporting the knees.
  • And don’t worry, you’ll be able to do normal push-ups in no time.


  • First lie on your stomach with your arms and legs fully extended, then lift both arms and legs off the ground, holding for a count of 2.
  • Then return to the starting position and repeat.
  • This exercise may not seem difficult, but after about 20 seconds, your abs will be on fire, so rest for a minute, have a glass of water, and then get ready to repeat this set one more time.

We hope you are prepared!


  • First of all, you have to lie on the ground.
  • Next, keep your hands by your ears, rather than behind your head, to avoid neck strain, and bend your knees with your feet on the floor.
  • Next, lift your shoulders and upper back up and away from the ground with your face pointing toward the ceiling, then exhale as you go as high as you can.
  • Hold the position for a second, then inhale as you return to the starting position.
  • You must repeat it between 15 and 25 times.
  • This is a beneficial exercise for the upper abdomen.