In many movies and shows, actors drastically change their physique rapidly. That seems impossible. Also Everyone of us wants to look better physically than others, But the problem is, getting a good physique isn’t that easy for many of us. The reason is, it is a long process and many of us quit before even getting results. So that’s why The 21 Day Fix Workout Schedule stands becomes the thing to dream about! This is not just random workouts mixed together, it is a perfect proven plan to get better physically. The 21 Day Fix Workout Schedule is a structured, three-week fitness program developed by Beachbody and celebrity trainer Autumn Calabrese.
It has 30-minute daily workouts with a simple and effective nutrition plan. The core idea behind the program is that it takes 21 days to create or break a habit, and with consistent effort, real physical and mental transformations can be achieved within this time.
The Plan:
This 21 Day Fix Workout Plan has many workouts and diet targets. Each day different muscle group is targeted and each workout session lasts around 30 minutes, so it’s not hard to maintain.
Week 1 To Week 3 (Every week has same Workout plan):
The workout plan will be the same for each week for the rest of 21 days. But the daily workouts are different. Here are the plan of daily workouts:
Monday – Total Body Cardio
On the first day of the week we usually have good energy and motivation. So we use this motivation and do a complete full body cardio to warm things up. This helps us to maintain a healthy metabolism in our bodies that results in good results. This workout includes some treadmill walking Which should last about 5 minutes at normal speed. This helps to boost our stamina and endurance. Following that indoor cycling. Also should last about 5 minutes. It should have moderate difficulty. This should activate the strength of the core and legs. Following that is stairs climbing which can be done both by machine or on real stairs. This should be done at moderate speed though. After that the last ten minutes should be given to High intensity interval training. This training targets each muscle of the body which we already warmed up in the previous 20 minutes. And that is day one of a week.
Tuesday – Upper Fix
For this exercise you need two things: a resistance band and a 5 kg dumbbell set. First and most important thing is to warm up. So stretch your arms and shoulders to get warm. This should be done for at least 5 minutes. Use these techniques to warm up. First extend the arms straight out to the sides. And then make small circles and gradually increase their size. Like a bird trying to fly but in circular motion.
After that, Hold band (or dumbbells) straight in front at chest height. Pull arms apart, squeezing shoulder blades. After warming up, tie the middle of the resistance band with the door or wall, at your chest level, now grab both ends backing the resistance band at chest high and start pulling, this should result in squeezing of your chest, do it for 5 minutes. After that do push ups, 5 reps for 3 sets each. After each set take a 30 second break. After that use a resistance band to do pull ups 7 reps for 3 sets each. After that, use the last 5 minutes to arm raise dumbbells. And that’s it for today.
Wednesday – Lower Fix
Leg day is important because nobody wants chicken legs. To do this you need a resistance band. The first thing as always is warming up. To warm up you should do some sort of intense cardio, like cycling or climbing stairs. Do that for around 5 minutes. After warming up, use the next 5 minutes to do controlled and slow squats, don’t lean down completely. 10 reps for 4 sets. After that do step ups for the next 5 minutes. This is done by going down in a squat position and then jumping up. 10 reps for 4 sets. After that, use the next 5 minutes to walk lunges. Step forward into the lunge, the back knee nearly touches the ground. Push through the front heel to step forward.
After that use the next 5 minutes to do Glute Bridges. To do this Lie on back, knees bent, lift hips up, squeeze glutes. Now use your last 5 minutes to Calf Raises. To do this Lift heels high, control the descent. 20 reps for 5 sets. And that’s it.
Thursday – Pilates Fix
Core day is key because nobody wants a wobbly plank. Grab a mat. First, warm up with 5 minutes of fast-paced moves like high knees or mountain climbers. Next, do slow, angry bird-style planks: hold 30 seconds, rest 10 seconds. Repeat 4 times. After that, spend 5 minutes on dead bugs: lie on your back, punch one arm up while stretching the opposite leg out (like a flipped cockroach). 10 reps per side, 3 sets. Then do 5 minutes of Russian twists: sit, lean back, and twist side-to-side like you’re dodging bad advice. 15 twists, 3 sets. Finish with 5 minutes of glute bridges: lie down, drive hips up, squeeze like you’re crushing a walnut. 15 reps, 3 sets. Done. Your abs might hate you.
Friday – Cardio Fix
Cardio day sucks, but skip it and your heart might ghost you. Start with 5 minutes of rage-fueled warm-up sprint in place, do jumping jacks, or pretend you’re running from bees. Next, 5 minutes of burpees (cursed, but effective): drop, push-up, jump up like you’re celebrating surviving. Do 10 reps, 3 sets. Then 5 minutes of high knees—like you are kicking bad vibes away. Go hard for 30 seconds, rest 10. Repeat.
Spend 5 minutes on mountain climbers: get in plank, drive knees to chest like you’re climbing out of hell. 15 reps, 3 sets. Finish with 5 minutes of jump rope (or air-jumping if you hate ropes). Land softly, pretend the floor’s lava. Cool down by walking laps around your room while questioning your life choices. Stretch your legs or don’t your calves will remind you later.
Saturday – Dirty 30
Start with a 5-minute warm-up of intense cardio, like jumping jacks or cycling. For the next 5 minutes, do squat to overhead presses. Hold weights at shoulders, squat halfway, then press weights overhead as you stand. 10 reps for 3 sets.
Next, spend 5 minutes on deadlift to bent-over rows. Hinge at hips, lower weights, then pull them to your waist. 10 reps for 3 sets. Use the next 5 minutes for push-ups to renegade rows. Do a push-up, then row one weight to your ribcage. Alternate sides. 8 reps per side for 3 sets. Move to 5 minutes of walking lunges Step forward, lower until the back knee nearly touches the ground, push through the front heel. 10 reps per leg for 3 sets.Finish with 5 minutes of farmer’s carries. Grab heavy weights, walk across the room, turn, and repeat. 30 seconds on, 30 seconds rest for 5 sets.
Sunday – Yoga Fix
Recovery day matters because nobody wants to wobble like a stiff robot. Use a yoga mat or towel. Start with a 5-minute warm-up seated neck rolls, shoulder shrugs, and gentle torso twists. For the next 5 minutes, do cat-cow stretches On hands and knees, arch your back upward (cat), then drop your belly and lift your chin (cow). Repeat slowly for 10 reps. Next, spend 5 minutes in downward dog Lift hips high, heels toward the floor, press chest back. Hold 30 seconds, rest 10 seconds. Repeat 3x. Use the next 5 minutes for a child’s pose. Sit back on heels, stretch arms forward, forehead on the mat. Breathe deeply for 1-minute holds. Move to 5 minutes of seated forward fold. Sit legs straight, reach for toes (or shins). Hold 30 seconds, relax. Repeat 3x. Finish with 5 minutes of legs-up-the-wall Lie on your back, extend legs vertically against a wall. Breathe and relax.
Frequently Asked Questions:
Can having high calorie protein shakes, without working out, is harmful?
The simple answer is not necessarily, especially for those who are underweight and trying to gain weight. However this thing is not that simple. High calories protein shakes are solely not good to gain weight even if you are skinny. Because it has higher quantities of processed nutrients than the natural source which is more balanced. Additionally, these shakes can spike blood sugar levels, due to high Sugar content, if you are using zero sugar shakes they act like a delicious poison. Excessive use of these shakes can cause liver fat, which is obviously not an exciting thing to have.
If you are using protein shakes with a balanced nutrient rich diet, to gain weight, it is fine even if you are not working out.
What happens if we eat too much protein without exercise?
If you eat too much protein without exercise the results are not what you are hoping. If you eat too much protein without exercising or working out, your body processes it differently compared to when you’re actively building muscle. This is because your body uses a fixed amount of protein for muscle repair and other functions. So, If you’re not working out, the extra protein gets converted into glucose (through gluconeogenesis). And acts as fat.
What are the right type of calories should I take to gain good weight?
There is not a right or a wrong type of calories, the way you take them makes it right or wrong. For example, having too much protein can cause serious issues, instead of the common myth that protein is very important even if you take too much. Similarly, having too much fats and carbs have their own set of issues. So, having a perfectly balanced diet is essential for good health. For instance, having 30 to 40 percent of protein from you daily diet through meat, chicken, eggs or if you are vegan, lentils and nuts are good, if you take them with 30 to 35 percent of good fats, derived from fish, olive oils alongside 25 to 30 percent of complex carbohydrates, derived from whole grains, this could be a perfect diet for both gaining and maintaining good weight, with healthy diet.
Why do I feel weaker even though I take all the nutrients from my food?
There is one common issue with this problem, which is nutrient deficiencies. Not every essential vitamins or mineral can be taken from our regular food even if you are eating healthy. Having deficiencies like iron, zinc and vitamins can cause weakness even you are having a good meal.
Eating Junk food is the quickest way to gain weight!?
Yes, eating Junk food is the quickest way to get serious health issues and well get obese. Junk foods are notoriously infamous for being the most nutrient deficient things to eat. They lack good carbs and are packed with calories. Also they are extremely processed and those who have any good taste of food, you know how bad are processed foods. So don’t believe everything you hear on the internet, ask them who have expertise in the field, not just get impressed by TikTok.
What should I eat and what should not?
A well-balanced diet is necessary for optimal health. For example, if you get 30 to 40 percent of your daily protein from meat, poultry, eggs, or, if you’re vegan, lentils and nuts, along with 25 to 30 percent of complex carbohydrates from whole grains and 30 to 35 percent of good fats from fish and olive oils, you may be on the right track to gaining and keeping a healthy weight.
