Transform the body just in 28 days!!! The workout below will help you to achieve desired results in 1 month!!! Try and prepare the body to summer!!!
#fatburn #burnfat #gym #athomeworkouts #exercises #weightlosstransformation #exercise #exercisefitness #weightloss #health #fitness #loseweight #workout
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You’ve wanted to start working out for a long time now, but there’s always something in your way.
- You open a YouTube video and can barely follow the exercises…
- You plan a workout and end up running out of time again…
- You really want to start going to the gym but don’t know how…
Ok, it’s time to strip a fitness routine down to essentials and finally stick with it!
![Woman doing bicycle curnches](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2019/01/beginner.jpg?w=660&ssl=1)
Here’s why the following home workout plan is a great first step toward getting in shape and losing weight:
- No equipment required
- Simple exercises even total beginners can do
- Short, under 15-minute workouts
- Only 3 exercises per workout – easy to remember
- Only 3 workouts per week
- Time-based workouts – adjust intensity to your level
- 28-day (4 weeks) duration is ideal to create a habit
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WHAT ARE THE RULES FOR THIS HOME WORKOUT CHALLENGE?
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This simple home workout challenge doesn’t have many rules:
- Do all 3 workouts each week. Choose any day/time that suits you.
- Do as many reps as you can with good form. Write down the number of reps and see if you can do more next week.
- Rest 30 secs to 1 min between rounds. Add some rest between the exercises if needed.
THE “STICK WITH IT!” HOME WORKOUT CHALLENGE
Your main goal: stick to a workout plan for 4 weeks, no matter what.
All you have to do is download and print the challenge week by week and do your first workout whenever it suits you:
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Week 1
![](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2019/01/img_stick-with-it-challenge_week_1-5.jpg?w=660&ssl=1)
Week 2
![](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2019/01/img_stick-with-it-challenge_week_2.jpg?w=660&ssl=1)
Week 3
![](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2019/01/img_stick-with-it-challenge_week_3-1.jpg?w=660&ssl=1)
Week 4
![](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2019/01/img_stick-with-it-challenge_week_4-1.jpg?w=660&ssl=1)
![](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2019/02/stick-with-it-challenge_en-1.jpg?w=660&ssl=1)
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WHAT CAN YOU EXPECT FROM THIS CHALLENGE?
The point of this challenge is to get you to start working out regularly and create a habit. This is exactly what most people fail to do before they actually see results.
This challenge will prepare you for a more detailed and personalized workout plan, such as the 12-week workout plan in the adidas Training app.
![](https://i0.wp.com/www-runtastic-com.cdn.ampproject.org/i/s/www.runtastic.com/blog/wp-content/uploads/2017/04/training_app_download_banner.jpg?w=660&ssl=1)
Start small and increase the intensity later…
This is the foundation of all successful body transformation stories.
You could be the next success story!
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