{"id":27281,"date":"2021-09-22T22:30:50","date_gmt":"2021-09-22T22:30:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27281"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"14-day-workout-challenge","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/","title":{"rendered":"14-Day Workout Challenge To Get Shredded In No Time!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#The_Workout_Schedule\" >The Workout Schedule<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Week_2\" >Week 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Full_Body_HIIT\" >Full Body HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Upper_Body_HIIT\" >Upper Body HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Lower_Body_HIIT\" >Lower Body HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Compound_Lifts\" >Compound Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Yoga\" >Yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Full_Body_HIIT_With_Dumbbells\" >Full Body HIIT With Dumbbells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Arms_Workout\" >Arms Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Abs_And_Legs_HIIT\" >Abs And Legs HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Full_Body_Bodyweight_Workout\" >Full Body Bodyweight Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#Cardio_Exercises\" >Cardio Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It is essential to spice up your exercise routine now and then to avoid reaching a plateau. The best way to do this is by taking up a <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\">fitness challenge<\/a>. Here is a 14 day workout challenge to try out! This 14-day routine will help you lose weight by torching calories and also build muscle mass and strength. In addition, committing to this routine will help you adopt healthy habits like stretching and eating right, as they all play a crucial role in this challenge. So take a look at it!<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Workout_Schedule\"><\/span><b>The Workout Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This challenge requires you to <a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\">exercise<\/a> for ten out of the fourteen days. Of course, four of the days are meant for rest as your muscles need time to repair and grow. During these ten days you will be performing different heart-pumping moves and muscle building exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We suggest you first talk to your doctor and trainer before following this exercise routine. Similarly, we also recommend you take note of the following as they will help you reap results in a quicker way:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating a Clean Diet.<\/b><span style=\"font-weight: 400;\">\u00a0During these workouts, your body will go into a catabolic state where it will break down muscle. You will want to put it back into the anabolic state where it builds muscle by eating clean post-workout diets (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/eat-to-lose-weight\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Talk to your nutritionist for more insight on the best foods and servings before and after your workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drinking Water.<\/b><span style=\"font-weight: 400;\">\u00a0You are also supposed to drink water before, during, and after the workouts. Make sure you drink enough water during the activities as it helps replace the fluids you will lose when sweating.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintaining the Proper Form.<\/b><span style=\"font-weight: 400;\">\u00a0Make sure you are keeping the correct exercise form to prevent injury risk. The proper technique will also help thoroughly workout the intended muscle groups for more gains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increasing the Exercises\u2019 Intensity If Need Be.<\/b><span style=\"font-weight: 400;\">\u00a0You can also add to the intensity of the exercises by increasing the weights, reps, or sets if you need an extra challenge. However, only make these changes after carefully going through this with your trainer.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are some of the critical elements you need to note in this challenge if you want to see quick results. After two weeks, you may notice some changes in your overall body fat and muscle mass. But again, you will feel healthier and find it easier to embrace a healthier lifestyle by the end of these two weeks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38860 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you are not willing to take up this <a href=\"https:\/\/betterme.world\/articles\/3-days-workout-routine-for-mass\/\">workout plan<\/a> yet, talk to your trainer. They will help tailor it to match your needs long term without your body reaching a fitness plateau. With all that out of the way, here is an overview of the workout schedule:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><b>Week 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Monday:\u00a0<\/b><span style=\"font-weight: 400;\">Full Body HIIT<\/span><\/li>\n<li><b>Tuesday:\u00a0<\/b><span style=\"font-weight: 400;\">Upper Body HIIT<\/span><\/li>\n<li><b>Wednesday:\u00a0<\/b><span style=\"font-weight: 400;\">Lower Body HIIT<\/span><\/li>\n<li><b>Thursday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li><b>Friday:\u00a0<\/b><span style=\"font-weight: 400;\">Compound Lifts<\/span><\/li>\n<li><b>Saturday:\u00a0<\/b><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li><b>Sunday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">10-Day Workout: How To Kick Start Weight Loss In Less Than 2 Weeks<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><b>Week 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Monday:\u00a0<\/b><span style=\"font-weight: 400;\">Full Body HIIT with Dumbbells<\/span><\/li>\n<li><b>Tuesday:\u00a0<\/b><span style=\"font-weight: 400;\">Arms<\/span><\/li>\n<li><b>Wednesday:\u00a0<\/b><span style=\"font-weight: 400;\">Legs and Abs HIIT<\/span><\/li>\n<li><b>Thursday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<li><b>Friday:\u00a0<\/b><span style=\"font-weight: 400;\">Full Body Bodyweight Workout<\/span><\/li>\n<li><b>Saturday:\u00a0<\/b><span style=\"font-weight: 400;\">Cardio Exercises<\/span><\/li>\n<li><b>Sunday:\u00a0<\/b><span style=\"font-weight: 400;\">Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-11-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-11.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-11-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-11.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-11-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_HIIT\"><\/span><b>Full Body HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We will kick off this challenge with a total body HIIT <a href=\"https:\/\/betterme.world\/articles\/12-weeks-mass-building-workout\/\">workout<\/a>. You must perform each exercise for 45 seconds. Here is the circuit:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (30 seconds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steps us with dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian twists with dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (30 seconds)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbow plank<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-38837 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1024x576.png\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_HIIT\"><\/span><b>Upper Body HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This upper-body cardiovascular HIIT workout helps in torching calories and <a href=\"https:\/\/betterme.world\/articles\/do-a-6-week-female-bodybuilder-workout\/\">building strength<\/a> and overall conditioning. Each exercise should last for 30 seconds, and you must complete five reps. Below are the activities to perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oblique crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Up and down planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High plank lateral raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Narrow grip pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross Body mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing crossover crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank kickback<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31350 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-21.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower_Body_HIIT\"><\/span><b>Lower Body HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This routine is very beneficial in burning calories and building lower body muscle strength and mass. Perform each <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-to-gain-muscle\/\">exercise<\/a> for 45 seconds. The circuit comprises the following exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curtsy lunge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat jumps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 20 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Donkey kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fire hydrants\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip thrusts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 20 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sumo squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31319 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-22-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-22.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-22-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-22.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-22-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-22.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Compound_Lifts\"><\/span><b>Compound Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound exercises target many muscle groups simultaneously and help burn more calories, elevate heart rate, and improve flexibility and strength (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319109\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). You are to perform each of these compound lifts for 45 seconds. They are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Romanian deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell press\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent over row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for one minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Classic pull-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell hip raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for one minute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parallel dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clean and press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell swing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright rows<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Yoga\"><\/span><b>Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga is critical in fighting muscle tension and stiffness and improving <a href=\"https:\/\/betterme.world\/articles\/20-days-workout-challenge\/\">flexibility<\/a>. Perform each of these exercises for 45 seconds. Take a look at the yoga poses you will be required to nail on this day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Downward facing dog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warrior I<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse warrior<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warrior II<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cobra<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Camel pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbow plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bridge pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Birddog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat-Cow pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child\u2019s pose<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31332 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_HIIT_With_Dumbbells\"><\/span><b>Full Body HIIT With Dumbbells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This routine helps build muscle mass and strength by combining strength training exercises with cardio conditioning (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-dumbbells#1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Perform each exercise in this superset carefully and for 45 seconds. Here are the activities:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating lateral lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell swing and lateral hop\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Renegade row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell goblet squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fly to overhead press\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squat pulse<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent-over row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift and upright row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg lift back and tricep kickback<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arnold press<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-week-workout-plan-to-lose-10-pounds\/\">2-Week Workout Plan To Lose 10 Pounds: The Ultimate Workout To Shed Off A Few Pounds<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arms_Workout\"><\/span><b>Arms Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is one of the best 14 day arm workout challenges to try as it consists of some effective arm workouts. These workouts are to be performed for 30 seconds. They include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips with legs bent<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee to elbow planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep kick-backs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank sidewalk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rolling pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twisting dumbbell curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Underhand seated row<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31316 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Abs_And_Legs_HIIT\"><\/span><b>Abs And Legs HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you looking for a practical 14 day ab workout challenge? Then try this HIIT abs and legs workout. It can help you get abs as fast as a week, depending on your body fat. Perform each exercise for 45 seconds. These exercises are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side planks with leg lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oblique twists with a dumbbell<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating lunges to squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump squat pulses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single leg glute bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forearm plank with hip dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell curtsy lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single leg deadlifts<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full_Body_Bodyweight_Workout\"><\/span><b>Full Body Bodyweight Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises effectively improve balance, strength, and flexibility without necessarily using equipment or any gym machine. Similarly, they are very effective because you can perform them in the comfort of your house. We suggest you perform the exercises in this circuit for 45 seconds. They are as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck jump<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Air squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inchworm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear crawl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank to push up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side plank with rotation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flutter kicks<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-31312 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-10-1024x576.jpg\" alt=\"14 day workout challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-10.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-10-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-10.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-10-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_Exercises\"><\/span><b>Cardio Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These exercises will help in calorie burning at home without any equipment. However, it is essential to aim for a higher perceived exertion or effort (RPE) for increased intensity. Medical News Today suggests the RPE be between 3 and 4 out of 10 when performing a moderate exercise program. However, if it is vigorous, the RPE should fall between five and seven out of ten (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/cardio-exercises-at-home#best-at-home-cardio\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The exercises to perform:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 30 secs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat jumps (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank jacks (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trunk rotations (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump lunges (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear crawls (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inchworms (45 secs)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope (1 min)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All these are the workout challenges you are required to perform for the next two weeks. Remember that it is merely a workout guide, and you can play about with the reps, weights, and sets depending on the intensity you want. However, only make such changes after consulting with your trainer.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you up for a fitness challenge? Try this 14-day workout challenge to get shredded in no time. Performing it comes with other benefits, including a reduced risk of diseases like obesity. Try out this challenge, and let us know what you think in the comment section. Good luck!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=14_Day_Workout_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/cardio-exercises-at-home#best-at-home-cardio\"><span style=\"font-weight: 400;\">20 cardio exercises to do at home with minimal equipment, from beginner to advanced<\/span><\/a><span style=\"font-weight: 400;\"> (2021, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319109\"><span style=\"font-weight: 400;\">Could this compound boost the benefits of your workout?<\/span><\/a><span style=\"font-weight: 400;\"> (2017, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/men\/features\/eat-to-lose-weight\"><span style=\"font-weight: 400;\">Eating to Lose Weight and Build Muscle: How the NFL Does It<\/span><\/a><span style=\"font-weight: 400;\"> (2010, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-about-dumbbells#1\">What to Know About Dumbbells<\/a> (2021, webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>It is essential to spice up your exercise routine now and then to avoid reaching a plateau. The best way to do this is by taking up a fitness challenge. Here is a 14 day workout challenge to try out! This 14-day routine will help you lose weight by torching calories and also build muscle [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":27287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[155,157,156,158,159],"coauthors":[114],"class_list":["post-27281","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-friday-workouts","tag-monday-workouts","tag-saturday-workouts","tag-tuesday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>14-Day Workout Challenge To Get Shredded In No Time! - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a workout challenge to perform? Try out this 14 day workout challenge to get shredded, and let us know your results in the comment section!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"14-Day Workout Challenge To Get Shredded In No Time!\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a workout challenge to perform? Try out this 14 day workout challenge to get shredded, and let us know your results in the comment section!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1020283477.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"14-Day Workout Challenge To Get Shredded In No Time!\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/\"},\"wordCount\":1625,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1020283477.jpg\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Saturday Workouts\",\"Tuesday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It is essential to spice up your exercise routine now and then to avoid reaching a plateau. The best way to do this is by taking up a <a href=\\\"https:\/\/betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\\\">fitness challenge<\/a>. Here is a 14 day workout challenge to try out! This 14-day routine will help you lose weight by torching calories and also build muscle mass and strength. In addition, committing to this routine will help you adopt healthy habits like stretching and eating right, as they all play a crucial role in this challenge. So take a look at it!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Workout Schedule<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">This challenge requires you to <a href=\\\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\\\">exercise<\/a> for ten out of the fourteen days. Of course, four of the days are meant for rest as your muscles need time to repair and grow. During these ten days you will be performing different heart-pumping moves and muscle building exercises.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We suggest you first talk to your doctor and trainer before following this exercise routine. Similarly, we also recommend you take note of the following as they will help you reap results in a quicker way:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Eating a Clean Diet.<\/b><span style=\\\"font-weight: 400;\\\">\u00a0During these workouts, your body will go into a catabolic state where it will break down muscle. You will want to put it back into the anabolic state where it builds muscle by eating clean post-workout diets (<\/span><a href=\\\"https:\/\/www.webmd.com\/men\/features\/eat-to-lose-weight\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Talk to your nutritionist for more insight on the best foods and servings before and after your workouts.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Drinking Water.<\/b><span style=\\\"font- ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/\",\"name\":\"14-Day Workout Challenge To Get Shredded In No Time! - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1020283477.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a workout challenge to perform? 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Try out this 14 day workout challenge to get shredded, and let us know your results in the comment section!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"14-Day Workout Challenge To Get Shredded In No Time!","og_description":"Are you looking for a workout challenge to perform? Try out this 14 day workout challenge to get shredded, and let us know your results in the comment section!","og_url":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1020283477.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"14-Day Workout Challenge To Get Shredded In No Time!","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/"},"wordCount":1625,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1020283477.jpg","keywords":["Friday Workouts","Monday Workouts","Saturday Workouts","Tuesday Workouts","Wednesday Workouts"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">It is essential to spice up your exercise routine now and then to avoid reaching a plateau. The best way to do this is by taking up a <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-to-get-ripped\/\">fitness challenge<\/a>. Here is a 14 day workout challenge to try out! This 14-day routine will help you lose weight by torching calories and also build muscle mass and strength. In addition, committing to this routine will help you adopt healthy habits like stretching and eating right, as they all play a crucial role in this challenge. So take a look at it!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>The Workout Schedule<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">This challenge requires you to <a href=\"https:\/\/betterme.world\/articles\/pregnancy-treadmill-workout\/\">exercise<\/a> for ten out of the fourteen days. Of course, four of the days are meant for rest as your muscles need time to repair and grow. During these ten days you will be performing different heart-pumping moves and muscle building exercises.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We suggest you first talk to your doctor and trainer before following this exercise routine. Similarly, we also recommend you take note of the following as they will help you reap results in a quicker way:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eating a Clean Diet.<\/b><span style=\"font-weight: 400;\">\u00a0During these workouts, your body will go into a catabolic state where it will break down muscle. You will want to put it back into the anabolic state where it builds muscle by eating clean post-workout diets (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/eat-to-lose-weight\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Talk to your nutritionist for more insight on the best foods and servings before and after your workouts.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drinking Water.<\/b><span style=\"font- ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/","url":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/","name":"14-Day Workout Challenge To Get Shredded In No Time! - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/14-day-workout-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/shutterstock_1020283477.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a workout challenge to perform? 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