28-Day Belly Fat Blast Challenge

Fitness: Get Fit

By: // April 3, 2018


Hands down, the most searched item on any fitness website is “how to get rid of belly fat” or any iteration of that phrase you can conjure up. So don’t worry, you aren’t the only one with this concern! Unfortunately, most of the quick-fix answers given to this problem are, at best, less than straight-forward and, at worst, all-out lies. With titles like: “4 Moves to Rid of Belly Fat in 4 Days” or “Shrink Your Muffin Top By Sunday,” it’s no wonder people remain frustrated and waistlines continue to expand. So if it’s a quick fix you were hoping for, you can stop reading now. If it’s real, long-lasting change you want, then read on for our 28-Day Belly Fat Blast Challenge!

First, let’s get one thing straight: there are no quick fixes to get rid of belly fat. Like any other typical “problem area,” the only way to really get rid of belly fat is to burn fat all over your body. You cannot burn fat in one part of your body and not the others! Burning off that stubborn belly fat will come as a side effect of combining a healthy, consistent workout routine with healthy eating! But, why do you want to blast that belly fat?

It’s frustrating. You think you have so many healthy habits, and yet it won’t go away. You’ve tried workout classes, your limit your calories, you’ve tried a juice cleanse and a weight loss supplement, but haven’t seen big results. Hey, we get it! It’s frustrating when you don’t get instant gratification. But, trust us! Weight loss takes time and consistency, and that’s why we designed this challenge: for YOU!

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It’s unattractive. Belly fat has a pesky way of making us feel unattractive or uncomfortable in our clothes. First, we want to emphasize that your body is beautiful and deserves love and respect, no matter if you’re a size 2 or 22. Don’t punish your body by aggressively overworking it or limiting calories and starving it. To feel truly beautiful begins on the inside, and by exercising and eating right, you can meet your physical goals as well! Summer is right around the corner, and if getting tighter abs are what is standing between you and self confidence, then this challenge is here to help!

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It’s surprising. You know the feeling: all of a sudden, you go to throw on a pair of jeans and they’re quite a bit more snug than you remember them being. Somewhere, somehow, seemingly out of nowhere, your midsection has expanded without you noticing. Trust us, you are NOT alone! We’ve all been there. Don’t let that unpleasant, and often discouraging, surprise get you down! Instead, get to work! Take the next 28 days to battle against that bulge and fit back into those jeans!

It’s unhealthy. Perhaps the most important thing to know about the fat around your middle is that it is the most dangerous fat to have. So many of us focus on looking good in a bikini or in those upcoming wedding photos, but a good thing to always remember is that having too much body fat really is unhealthy.

For men and women alike, the fat around the middle – or the “apple shape” – indicates a deeper layer of fat. This visceral fat not only weighs you down on the outside, but it surrounds your internal organs putting you at risk for much bigger problems than a larger pant size. According to the Mayo Clinic, belly fat increases your risk of:

  • Cardiovascular disease
  • Type 2 diabetes
  • Colorectal cancer
  • Sleep apnea

In addition to that, Robert Eckel M.D., President of the American Heart Association, adds two more to that list:

  • High blood pressure
  • Stroke

Belly fat is no laughing matter. Still, fitting into a smaller size and feeling better about the way you look continues to be a driving force for change. The “why” you want to change is just as important as “how” you will change. So, how do you get rid of belly fat? Like any other healthy goal, you will need to focus on the basics in a consistent way. This includes strengthening muscle, getting your cardio exercise to burn extra fat and, of course, healthy eating! That’s why we’re so excited to present you with this 28-day challenge that we designed with you AND your goals in mind.

Related: The Busy Woman Strength Training Workout

Strength Training

In order to burn more fat, you have to have more muscle. Simple as that. It’s just science, my friends! A stronger body is a leaner body, whether it’s arms, shoulders, or abs. The Harvard School of Public Health states that, “Engaging in resistance training [strength training] or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass.”

Cardiovascular Exercise

Ab exercises alone will not change your belly. That kind of spot reducing is a myth! Like we said before, you cannot spot reduce. Rather, you need to focus on total body fitness. In order to help eliminate the layer of fat that is covering your beautiful abs, you will need to get your cardio fix in at least 3-4 days a week.

Clean Eating

That’s correct: clean eating. A good clean diet full of lean protein, complex carbohydrates (especially fruits and veggies), and healthy fat in balance is key! Skip the sugar. Nix the trans fat. Get rid of the white breads and pastas. Eat smaller portions of the right things and half your battle is won.

Get a Clean Eating Guide

Related: Top 10 Reasons To Ditch The Diet Cycle

All things considered, the trifecta listed above is your main ticket! A publication by Harvard Medical School states: “For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.” All-over strength training matters, and yes, abdominal exercises are important too. Strengthening your core and building the muscle in your belly remains an important piece of the belly fat puzzle.

28-Day Challenge

28-day challenge calendar To get this party started, we’ve set up a FREE 28-Day Belly Fat Blast Challenge for you to tackle–and guess what? 0 crunches involved. Why crunchless you ask? It’s not that we’re hating on crunches entirely, but there are more effective exercises to do, and we want to get you out of the rut of thinking that crunches are the only way to a toned belly. Just follow the chart below and by the end of 28 days, you will be well on your way to a tighter mid-section and a healthier you. Please remember as we stated above, we are not trying to fool you into believing that it’s as easy as these few moves. You need to do cardio and strength consistently, and you need to eat clean. So, we’ve included an extra workout on the chart. Try to complete at least 30 minutes of cardio and/or strength at least four days a week in addition to these core exercises and remember to drink water and eat clean! We love HIIT workouts because they combine cardio and strength into the same sweat session.

Here are five ab exercises you’ll be doing for our Challenge. Click to get the description and pictures!

Alternating Oblique Burners*

Reverse Curls

Double Leg Drops

Alternating Russian Twists*

Forearm Plank Hold

*Alternate means right side then left and the count on the chart is for the total number of reps.

READ THIS NEXT: 28-Day Push-Up Challenge


Printed from GetHealthyU.com

53 Comments


on April 30, 2018 at 6:38 PM Reply

LOVE the 28-Day Challenge because it is so easy! I combine it with your Extreme 10 Pound Slim Down for my cardio and strength training. I have very good results this month and plan to continue this into the summer months! I really hope to meet you, Chris, one day as we work out together nearly six days a week! Thanks for your motivation and inspiration, you have been my favorite trainer for years!


    on May 1, 2018 at 9:12 AM Reply

    Aww thanks, Carolyn! Glad you're finding success and thank you for your sweet words!


on October 22, 2017 at 1:45 PM Reply

So, HIIT can count as the cardio for the day? How long? most HIIT workouts I see are not more than 20 minutes each? Thanks


    on October 23, 2017 at 9:43 AM Reply

    Hi Dana - absolutely! HIIT is a great workout that combines both strength and cardio. We have a full beginner's guide to HIIT you can check out here: https://gethealthyu.com/the-beginners-guide-to-hiit/.


      on October 23, 2017 at 10:22 AM Reply

      Thanks Chris! Love, LOVE all of your workouts and I think I've done nearly all of them! ;-) It just gets harder to keep belly lean after menopause!!!!!!! Plus I get bored easily...


on January 16, 2017 at 6:06 PM Reply

On day 5 it states pyramid power. Wgat does that mean?


    on January 17, 2017 at 1:52 PM Reply

    Hi Christine - haha oh funny! That's actually a typo so just ignore it! We are working to remove it.


on December 4, 2016 at 2:24 PM Reply

Is that correct - only 10 oblique burners on Day15 ?


    on January 17, 2017 at 12:37 PM Reply

    Lina, you can gradually increase your reps as your body strengthens day by day.


    on December 5, 2016 at 12:24 PM Reply

    Hi Lina - Good catch. That might be a typo and it should be 20 BUT if you need a bit of a break, feel free to take it there, or do however may you want!


on October 6, 2016 at 5:34 PM Reply

What does it mean when it say extra workout?


    on October 7, 2016 at 8:41 AM Reply

    Hi Ava - It just means that you choose an extra workout of at least 30 minutes of cardio and/or strength at least four days a week in addition to these moves. It's explained a little bit more in the article :)


on September 2, 2015 at 11:10 AM Reply

Really struggling with the double leg drop. Any guidance?


    on September 7, 2015 at 3:53 PM Reply

    Well it helps to,put you hands under your glutes to elevate your glutes. Or bend your knees a bit. Or do one leg at a time keeping one in contact with the ground at all times till you get stronger.


on August 30, 2015 at 4:20 PM Reply

Will you be doing another challenge in September? If so when should I sign up?


on August 15, 2015 at 3:35 PM Reply

got the confirmation but not able to download or print


    on August 17, 2015 at 10:07 AM Reply

    Email us at hep@gethealthyu.com and we will get you the information you need to participate!


on August 6, 2015 at 1:54 PM Reply

I got the confirmation but not able to print out or download. Please help


    on August 6, 2015 at 5:14 PM Reply

    Email me at help@gethealthyu.com and we will get you the documents!


on August 6, 2015 at 1:48 PM Reply

I signed up and got the email to confirm and I did. I received confirmation but I am not able to download or print the calander.


    on August 6, 2015 at 5:13 PM Reply

    Email me at help@gethealthyu.com and we will get you the downloads!



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