28-Day Belly Fat Blast Challenge

Core Workouts, Fitness, Workout Challenges

By: // December 27, 2020

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: “7 Moves to Reduce your Tummy in 7 Days” or “Reduce Belly Fat Quickly!” it’s no wonder people remain frustrated and waistlines continue to expand.

So if it’s a quick fix for belly fat you were hoping for, you can stop reading now. If it’s real, long-lasting change you want, then join our 28-Day Belly Fat Blast virtual fitness challenge!

What’s the Deal with Losing Belly Fat?

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!

It’s unattractive. Stomach 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!

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!

Lose Belly Fat and Improve Your Health

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 lose 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: 9 Tips + Workout to Get Rid of Lower Belly Fat

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 burn belly fat. 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 and fat burning. 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.

Related: 9 Ways To Get Rid of Menopausal Belly Fat

All things considered, the trifecta listed above is your main ticket to burn belly fat!

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.

The 28-Day Virtual Fitness 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? N0 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 to lose weight. 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.

Also, keep an eye on your inbox for even more tips and advice on how to blast the belly fat this month!

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


on February 9, 2021 at 1:46 PM Reply

Cant wait for more progress !

on September 3, 2020 at 11:57 PM Reply

What is pyramid power?

    on September 17, 2020 at 12:50 PM Reply

    Hi Emily - Pyramid Power is a style/ format of interval training that I teach. It essentially has you building through exercises through a period of time reaching the top of the pyramid, and then you come back down the pyramid. Working interval will get longer once you reach the top of the pyramid, but the rest ratio will always remain to be 30 seconds.

on April 14, 2020 at 11:23 AM Reply

i weigh 230 pounds and i want to be 175 pounds any tips?

    on April 16, 2020 at 2:32 PM Reply

    Hi Angel, we are just about to offer my course, Whole Body Reset (https://wholebodyreset.com/), which is my most information-packed offering when it comes to health and weight loss. I'm offering 3 free videos right now that you can check out here: https://wholebodyreset.com/3-part-free-training

on March 10, 2019 at 5:30 PM Reply

do you think i could get a flat stomach by june (its march right now) if i do this workout until then? That's when school gets out for me and i want to be able to wear crop tops, any advice for getting rid of baby fat? thanks chris!!!

    on March 15, 2019 at 6:54 AM Reply

    Hi Monika - Giving yourself a few months to get into the shape that you would like is definitely important. It is important to understand that we will not see changes immediately over night (even though we would like to see that!). My advice is to always make sure you are doing a combination of things to start seeing that progress. You are going to want to first and foremost start looking at your nutrition and the foods you are putting into your body. Eat whole and natural foods, lots of fruits and veggies and getting protein in as well especially if you're going to be exercising. Secondly, you will want to make sure you are getting some form of exercise that you see is best fit for your body and is also something that you enjoy! Drink lots of water and get lots of sleep! We forget how much sleep plays a role into our bodies. Remember, it takes time and that you just have to stay positive! You can do this!

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.

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