You Only Need Dumbbells For The Women's Health 28-Day Workout Challenge (2024)

How do you want to feel 28 days from right now? Stronger, more confident, in a groove with a fitness routine, perhaps? If so, this 28-day challenge is for you and today is the day to kick it off!

The challenge is made up of express-style workouts that require 20 minutes or less of effort but still offer gains and serious inspiration to make positive changes. Expertly crafted by Ariel Belgrave (@gymhooky), CPT, creator of The L.E.A.N. Program fitness and nutrition coaching, each workout meets you where you are in your journey—whether you’re looking to lift heavier, rehab an injury, or shake off newbie nerves—and still pushes you to level up, up, up. All you need is a set of dumbbells and a mat, and a go-getter attitude, to take on a new training style for the next 28 days.

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The real gems in this challenge are the tough-yet-effective compound moves that work multiple muscle groups and joints at the same time. And get this: Resistance-training programs involving multi-joint exercises (a deadlift and row, a squat) are more effective for improving overall strength and daily function than just doing isolated moves (a basic biceps curl), say multiple studies. “Including these types of exercises in your plan is a huge win if you are short on time, because you’re still able to build lean muscle mass,” Belgrave says.

The workouts ahead include a quickie warm-up and a circuit of five exercises, which you do at your personal pace (a.k.a., AMRAP-style, meaning As Many Reps As Possible in the allotted time). Dedicating four weeks to a routine is the sweet spot for building consistency, finessing form, improving muscular endurance, and more, Belgrave notes. So slip into sneaks, grab DBs, and gear up for the next 20. Then…keep coming back! Next thing ya know, you’ll be shouting Belgrave’s favorite workout kicker, “I. Did. That.”

Equipment needed: Dumbbells, mat

Your 28-Day Workout Challenge Game Plan

The short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio and strength and are effective for building muscle, altering body comp, and increasing muscle definition, says Belgrave.

Do each workout once per week, for a total of six workouts per week, following the schedule below. (For instance, when it says to do upper-body strength, choose either the bodyweight or dumbbell upper-body strength workout that day.) Oh, and keep these workouts handy after the 28 days are over—they're clutch *anytime* you’re stumped about what to do.

Need more rest and recovery? Skip the bodyweight lower-body burner and only do five workouts per week, Belgrave recommends.

Pro Tips For Amping Up The Challenge

If any of the workouts start to feel less than challenging, consider the following tips from Belgrave to increase the difficulty—and the results:

• Increase the weight of your dumbbells by two to five pounds as you get stronger.
• Count the number of reps you are able to complete in the given time frame and aim to do more next time.
• Decrease the rest time between the exercises or circuits.

Who should complete the 28-day workout challenge?

"The 28-day challenge was created for beginners but is generally designed to meet you wherever you are in your fitness journey, whether you're just starting out, looking to increase your strength, recovering from an injury, or simply want to shake things up in your current fitness routine," says Belgrave. The AMRAP-style in particular allows you to go at your own pace, making it accessible for all fitness levels, she adds.

That said, if you’re intimidated by 28 days of workouts, spark (and maintain) your motivation by making an effort to actually think about and write down your goals. “The first step is truly taking the time to figure out your why, what, and how,” says Belgrave.

Answer the following questions: Why am I adding fitness and wellness into my life now? In what ways will my lifestyle be different when I have fitness happening on a regular basis? How am I going to include my fitness routine in my schedule? That will give you a “take action” mindset, says Belgrave.

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What kind of results is it realistic for someone to see in 28 days?

You can expect to see some exciting (and realistic) changes in 28 days. "While everyone's results will vary based on factors like starting fitness level, nutrition, and consistency, you can generally anticipate increased muscle tone, feeling stronger, a boost in energy, and more confidence in performing basic fitness exercises," says Belgrave.

How can someone keep up their routine once they finish this program?

You have a few options, per Belgrave: For one, you could restart the 28-day challenge, with a twist. "This second (third, fourth, or fifth!) time around, you can adjust the workouts so that they are more challenging and align with your new fitness level and goals," she says. For example, try heavier dumbbells, increase the number of reps in each set, increase the duration of the workouts, or try different workout formats with the same exercises.

Alternatively, you could incorporate elements of the challenge (favorite exercises and/or the AMRAP format) into your previous fitness routine. Third, you could always explore totally new fitness programs or classes. FYI, WH has hundreds of exercise routines to choose from! "I'd generally recommend revisiting the challenge periodically and letting it serve as a benchmark to track your progress and assess fitness improvements over time," Belgrave notes.

▶Join the WH Fitness Challenges Facebook group for motivation and community—and follow @womenshealthmag for more great workout inspo.