21 Day Fix 3 Week Schedule:
The first three weeks have the same 7 workouts that you follow. You’ll do a different workout each day followed by Yoga Fix on Sunday which is your “Active recovery” day. That means, you won’t burn many calories during the workout, but you will give your body a needed stretch. You can find out how many calories you burn per Fix workout here.
Week Three “Doubles Option”
During the third week, you have an option to do two workouts to increase your calorie burn and your overall 3 week weight loss total. You can add these workouts either directly after your original workout or do them in the evenings. Many people prefer to do one workout in the morning and one in the evening after work. These are optional but will help you get better results at the end of the week.
What are the 21 Day Fix Workouts?
Each week, you’ll do the following 7 workouts:
Total Body Cardio Fix: In this workout, you will get your heart rate up by doing a mixture of cardio exercises and strength-training exercises. For example, you’ll run or jog on the spot while also holding dumbbells. This helps increase your endurance and strength and you burn a ton of calories.
Upper Fix: This workout routine targets your upper body. You’ll use light weights to do a variety of arm workouts working your biceps, triceps and back muscles. You’ll also do a series of core and abdominal routines to strengthen your mid-section.
Lower Fix: This is my favorite workout as it targets all those big muscle groups. You’ll work your butt, thighs and calf muscles with squats, lunges and more! It’s a great strength training workout but also you burn a lot of calories as you work these large muscle groups.
Pilates Fix: This workout isn’t really one of my preferred workouts since I find it kind of boring. But it is an important part of the program as it helps you recover from the other routines. You also work your whole body including your core and abdominals.
Cardio Fix: During this routine, you’ll do a bunch of cardio moves that switch from moderate to high intensity. You will burn the most calories during this routine and be prepared to sweat! No weights or dumbbells will be used.
Dirty 30: This is another great calorie burner and you’ll do both cardio moves mixed with strengthening moves. You’ll burn less calories than in Cardio Fix but you’ll use dumbbells to help build muscle.
Yoga Fix: You’ll do this exercise routine on your “Rest Day”. Don’t skip it because it’s important to stretch out your muscles to make the following weeks easier. It will also increase your flexibility.
Where Can I Get a Printable Calendar?
If you’re looking for a printable PDF of the 21 day fix workout schedule, I recommend getting one from my Etsy shop that I have custom designed. It is printer-friendly without wasting too much ink and includes boxes to tick off after completing the workout. It also has a space for you to track how many calories you burn each time so you can see your progress week by week. This works if you are using a fitness bracelet like the Fitbit to track your calories!