What Is the 21 Day Fix?
The Beachbody 21 Day Fix workout is an intense program that promises to help you get in shape in just 3 weeks. It’s designed for people who are looking for a fitness regime that will push them out of their comfort zone and into results.
The workouts include cardio, strength training, and yoga-style movements that will tone your muscles while burning fat. If this sounds like the perfect fit for you, then scroll down to learn more about how it works!
How It Works?
The Beachbody 21 Day Fix workout includes seven 30-minute workouts and a nutrition plan. Each day, you’ll be assigned one of the following: upper body strength training (PUSH), total body strength training (PULL), leg & glute work (LUNGE), cardio drills for heart health (SQUAT), core strengthening (PLANK), Yoga for your spine (BRIDGE), and a “flex” day.
The purpose of these workouts is to strengthen the muscles in your upper, lower, and core body areas while burning calories throughout the entire regime. The cardio drills are designed to increase heart health by helping you burn fat more efficiently. It’s a great, all-inclusive workout that will help you get more fit in less time.
Beachbody 21 Day Fix Workouts
Total Body Cardio Fix
In this Beachbody 21 Day Fix workout, you’ll start with a warm-up that is designed to get your blood pumping. Then, you’ll move into 30 minutes of cardio drills that will help you strengthen your heart and shed fat. The warm-down included at the end of this workout is designed to stretch out your muscles and prepare you for your next day of training.
Upper Fix
In this Beachbody 21 Day Fix workout, you’ll do a warm-up that will help get your blood pumping. Then, you’ll work out for 30 minutes with resistance bands, dumbbells, and your body weight. The cool-down at the end of this workout will stretch out your muscles so that you’re prepared for tomorrow’s workout.
Lower Fix
This Beachbody 21 Day Fix workout starts with a warm-up that will get your blood pumping. Then, you’ll move into 30 minutes of exercises designed to help strengthen and tone the muscles in your gluteal and thighs.
Pilates Fix
In this Beachbody 21 Day Fix workout, you’ll start with a warm-up that will help increase your heart rate. Then, you’ll work out for 30 minutes to strengthen and tone the muscles in your core area (abs and back). The cool-down included at the end of this workout is designed to stretch out those tight muscles so that they’re ready for tomorrow’s workout.
Cardio Fix
In this Beachbody 21 Day Fix workout, you’ll start with a warm-up that will get your blood pumping. Then, you’ll move into 30 minutes of cardio drills designed to increase your heart health and burn fat more efficiently.
Yoga Fix
This Beachbody 21 Day Fix workout starts with a warm-up that will help increase your heart rate. Once you’re warmed up, you’ll do 30 minutes of yoga to strengthen and tone the muscles in your core area (abs and back) as well as those in your lower body.
Dirty 30 Fix
This Beachbody 21 Day Fix workout is designed to help you burn fat while toning your muscles. You’ll start with a warm-up that will get your heart rate elevated, and then move into 30 minutes of exercises (using resistance bands) meant to strengthen the upper part of your body.
10-Minute Abs Fix
This Beachbody 21 Day Fix workout starts with a warm-up to get your blood pumping. Then, you’ll move into 30 minutes of exercises designed to strengthen and tone the muscles in your core area (abs and back).
Plyo Fix
In this Beachbody 21 Day Fix workout, you’ll do a warm-up that will help elevate your heart rate. Then, you’ll work out for 30 minutes with plyometric drills designed to strengthen and tone the muscles in your lower body.
What Equipment You’ll Need for Beachbody 21 Day Fix?
You will need weights for this Beachbody 21 Day Fix workout. Some exercises require dumbbells, while others use resistance bands or your body weight. You may want to invest in a small exercise mat if you’re working on the floor, too! Beachbody 21 Day Fix is set up so that you can choose which equipment works best with your space and fitness level.
Foods to Eat
The Beachbody 21 Day Fix program promotes healthy eating habits by emphasizing fresh fruits and vegetables, lean proteins, and heart-healthy fats.
Foods to eat on the Beachbody 21 Day Fix include the following:
Vegetables
Asparagus Bamboo Shoots Bean Sprouts Beets – Bell Peppers – Broccoli – Brussels sprouts – Cabbage, green and red – Carrots & carrot juice– Cauliflower Chard. Chayote squash—Collards Corn on the cob-Cucumbers – Eggplant – Endive – Garlic – Green Beans – Kale– Leeks
Fruits
Apple (with the skin) – Applesauce Apricots – Avocado Banana – Bitter Melon Blackberries – Blueberries Cantaloupe – Cherries Cranberries Dates Figs – Grapefruit Honeydew Melons – Kiwi Mango Nectarine Olives – Orange Papaya – Passion Fruit – Peach Pear Pineapple – Raspberries Straw
Carbs
Barley Brown rice – Whole wheat bread – Bulgur Wheat Couscous Oatmeal Quinoa Corn Tortilla Yam – Sweet potato – Wild rice – Popcorn Buckwheat Spelt Millet Amaranth Teff Lentils Chickpeas Black-eyed peas – Great northern beans – Green peas – Pinto beans – Kidney beans – Red lentils – Lima Beans – Navy bean
Proteins
Bacon Beef – lean ground – beef tenderloin – Buffalo chicken. Chicken & turkey ham Sausage Lamb Pork Poultry Venison Omega-enriched eggs Sardines Tofu Soy products Whey protein powder Yogurt – Cheese Cottage – Cheese Ricotta – Parmesan Feta – Gouda Swiss Gruyere Brie Muen
Healthy fats
Avocado – Coconut oil – Cocoa butter – Flaxseed Oil – Hemp Seed Oil – Walnuts Pecans – Almonds Peanuts – Pistachios Nuts & nut kinds of butter Seeds – Sunflower seeds – Sesame Beets – Tahini Olives – Fish Oils – Extra virgin olive oil – Cod liver oil – Tuna Sardines – Salmon Anchovies – Fresh tuna
Seeds and dressings
Sesame seeds Tahini – Sunflower Seeds – Flaxseed oil – Olive Oil – Vinegar Low-fat salad – dressing Caesar Salad – Dressing Fat-free Italian – Dressing Creamy Garlic or Spicy Mustard Sauce – Balsamic Vinaigrette – Lemon Juice – Lime Juice – Cilantro Mint – Fresh Herbs – Chives Parsley – Basil Cinnamon – Nutmeg Ginger
Oils and nut butter
Almond Butter – Peanut butter – Avocado oil – Canola oil – Coconut, all types Grapeseed Oil Mustard – Tahini Walnut oil – Flaxseed Oil – Sesame seed oil – Extra virgin olive oil – red palm fruit Oil – Infused olive oils – Rice Bran Olive Pomace Vegetable – Glycerine Palm fruit
Seasonings and condiments
Black pepper – Salt – Herbs and spices -Soy sauce or tamari Sweeteners – Stevia Xylitol Maple Syrup Agave Nectar Honey – Brown rice – syrup Molasses Fruit juice (fresh) – Unsweetened applesauce – Tomato paste/puree – Sun-dried tomatoes – Canned tomato soup – Diced tomatoes – Green chilies – Fresh minced
Approved beverages
Water -Club soda (in moderation) – Sparkling water Unsweetened coffee and tea Milk – Almond milk – Hemp milk – Soy milk Desserts
Foods to Avoid
While the Beachbody 21 Day Fix program does not forbid dieters from eating certain foods, it does encourage them to eat only meals that have been approved. Beachbody, in general, discourages unhealthy foods such as sugary beverages and encourages nutrient-dense meals for those participating in their nutrition programs, such as the Beachbody 21 Day Fix.
The following are not recommended when following Beachbody nutrition programs:
Added sugars
Table sugar – Agave nectar – Honey Maple syrup – Brown rice – syrup Fruit juice – concentrates – Corn sweetener– High fructose corn syrup Artificial and natural flavors
Refined carbs
White flour– White rice – Bagels – Cornbread – Waffles – Pop-tart – Croissant – English muffin – Crackers – Pretzels Breadsticks – Biscuits – Tortillas Chips – Cookies – Pastries – Muffins – Pancakes – Doughnuts – French Toast – Yam fries
Processed foods
Lunch meats – Hot dogs -Sausage -Salami – Deli meat Smoked fish – Processed cheese Spreads Jams and jellies – Pickles – Ketchup – Butter – Mayonnaise – Dressings Gravy Salad – dressing Pasta – Alfredo Macaroni & Cheese sauce – Potato chips – Crisps Tortilla chip – Canned soups Instant
Greasy and fried foods
French fries -Potato chips – Fried chicken– Pizza Doughnuts – Fries – Onion rings – Deep-fried – Twinkies Waffles – Pancakes
Alcohol
Beer – Sweet wine – Regular/dark liquor – Alcoholic beverages – Energy drinks and shots Liqueurs Mixed drinks (avoid at all costs)
Benefits – Beachbody 21 Day Fix Review
May Help You Lose Weight
As mentioned above, this Beachbody 21 day fix workout routine has been designed to give your body a break from heavyweights and intense exercises so it can rest and refresh itself while still providing an incredible fat-burning workout with moderate weights. The calorie-burning effects of this exercise system are also powerful, as they will help you to lose weight even while your body is recharging and recovering.
Supports Healthy Eating
Another key benefit of the Beachbody 21 Day Fix is that it will support you with healthy eating habits and help your body lose weight in a safe and controlled manner. This program, like all others from Beachbody, comes with easy-to-follow diet guidelines to follow along with this workout system for maximum effectiveness.
Containers Teach Portion Control
The Beachbody 21 Day Fix also comes with specific containers that you will use to measure your food portions and ensure you are staying on track. These portion control tools will help teach you how much of each type of food group is appropriate for a healthy diet, so it can be easier than ever before to get in shape while eating properly.
Exercise Is Part of the Program
Finally, this Beachbody 21 day fix workout system also includes a full-body exercise plan that will help you get in shape while losing weight. You can use the exercises from this program to supplement other workouts and routines so your body gets the most out of every day without overworking itself or putting undue pressure on specific muscles for extended periods.
Potential Disadvantages
The Focus Is on Short-Term Weight Loss
The focus of 21 Day Fix is on short-term weight loss, which might make it a not very suitable diet if your goal is long-term sustainable results.
Beachbody Pushes Dieters to Purchase Supplements for ‘Faster Results’
When Beachbody says that the 21 Day Fix is a “program for everybody”, they are referring to people who have access to supplements. While following the diet might be accessible by almost anyone, in theory, you do need to purchase Shakeology and other supplements if you want faster results. Since these can get very expensive when purchased regularly, it might not be an affordable program for someone who wants to get the most out of their money.
May Be Too Restrictive for Some People
The Beachbody 21 day fix program is very restrictive, which might not be suitable for people with certain medical conditions or who are used to eating large amounts of food. Some people also dislike the fact that it does not provide an overall dietary guideline so instead provides several different meals plans for each day depending on your specific goals (weight loss vs muscle building).
Dieters Determine Their Own Calorie Needs
Another potential disadvantage is that you have to determine your calorie needs daily based only on the information provided in the program. While this can be done with some basic research, it might not be suitable for people who do not enjoy doing math or are otherwise bad at it.
FAQs – Beachbody 21 Day Fix Review
Does Beachbody 21-day fix work?
It is a balanced, healthy meal plan so it will help you lose weight if followed properly. The fact that this workout system includes an exercise plan also helps to boost your results by burning more calories and reducing your appetite after the daily exercises are completed. With all of these components working together healthily, this is a workout system that works.
How much weight can you lose on Beachbody’s 21-day fix?
It is hard to say how much weight you will lose on the Beachbody 21 Day Fix without knowing more about your situation. Generally, people can expect to lose around 15 pounds if they follow this program and make a significant effort in changing their dietary habits at least for two months (the duration of the workout).
Do the 21 days fix build muscle?
The program is focused on losing weight so it mostly consists of aerobic exercises and high-intensity interval training. However, you can expect to see some muscle growth as a result of these types of workouts if they are performed regularly and with enough effort (the proper diet is also important).
Is Beachbody 21-day fix works only for men?
Beachbody 21 Day Fix is a workout system designed for both men and women although it might be more suitable for people who are interested in losing weight without building too much muscle.
Comparison between Beachbody 21 and P90x Workout
21 Day Fix is a new workout program designed by Beachbody and it’s the newest addition to the list of home workout programs that can be performed using only your body weight. The new fitness system focuses on circuit training and consists of seven, 30-minute workouts (plus one warm-up and cool down), which you perform on consecutive days. It also offers a variation of three-minute workouts that you can do in between the main sessions.
P90x is another one of these at-home workout programs. The original P90x workout routine contains twelve, 30-minute videos that are meant to be performed on consecutive days (with some modifications, according to the needs of the person performing it).
Both programs are based on bodyweight exercises and although they can be performed at home, both of them require some equipment. The 21 Day Fix requires resistance bands (sold separately) whereas P90x doesn’t require any equipment. However, if you’re really serious about your bodyweight training, you might want to consider investing in a pull-up bar (you can find the reviews for some of them here).
A beginner can perform 21 Day Fix and P90x and achieve results with both programs.
Comparison between Beachbody 21 and Insanity Workout
Beachbody 21 is a new workout offered by Beachbody that is designed to be done for 21 days in a row. Besides using your body weight, you do not need any equipment for this program, which makes it great if you like traveling. It’s comparable to Insanity, except with fewer reps and more focus on the lower body.
We also reviewed insanity workout in detail, have a look into detailed insanity workout review.
The Bottom Line – Beachbody 21 Day Fix Review
The 21 Day Fix is a program that gives you everything you need to lose weight in just three weeks. It’s designed for people who want an easy, fast way to shed pounds and inches without counting calories or giving up favorite foods. If you’re looking for a simpler approach, this may be the answer! We hope these tips have helped provide some insight into how the program works so you can decide if it’s right for your needs. Check Beachbody for more details.
