Getting Started      |      Meet Your Trainer      |       Meal Prep & Containers      |      Results    |     The Workouts      |      FAQ   |       Community

21 Day Fix Workouts

Ready for a major calorie burn in only 30 minutes? We made these workouts short so you can get in, get out, and get on with your day. The workouts will challenge you at every level to help maximize fat loss. And there’s always a modifier on screen to show you how to dial down the intensity without losing the benefits.

21 Day Fix Workout Schedule

21 Day Fix includes seven base workouts designed to keep your body moving while helping you avoid injury, plus two bonus workouts that can be added or swapped.

The comprehensive mix of weight training, cardio, yoga, and Pilates provides a total-body workout every day of the week, with two days of active rest. Check out BODi for the 21 Day Fix Workout List.

As part of the launch of Ultimate Portion Fix, Autumn updated some of the 21 Day Fix and 21 Day Fix EXTREME workouts with new moves to keep you on your toes!

You can even try out the 21 Day Fix Super Block, which includes even more new moves in the same structure!

1. Total Body Cardio – This full-body cardio workout keeps your heart rate up and your metabolism revved high long after the workout is over.

2. Upper Fix – Targeted resistance training helps shape your chest, back, shoulders, arms, and abs in this upper-body workout.

3. Lower Fix – Firm and tone your thighs, calves and glutes while you blast fat and burn calories.

4. Pilates Fix – This active rest workout strengthens your core, elongates your muscles, and firms your hips and thighs.

5. Cardio Fix – Get your heart pumping as you melt away the pounds with this vigorous, 30-minutes of cardio.

6. Dirty 30 – Four rounds of fat-burning exercises help carve out a leaner, stronger physique.

7. Yoga Fix – Improve your balance, flexibility, and strength as you help relax your muscles during this active rest routine.

8. 10 Minute Abs Fix – Strengthen your core and strip away fat while sculpting a killer six-pack in this quick fix workout.

9. Plyo Fix – Six rounds of heart-pumping, calorie-blasting moves will help you burn off the fat in record time.

Ultimate Upgrade

The 21 Day Fix Ultimate Package comes with two additional workouts, Barre Legs and Flat Abs Fix, that can be swapped out according to the calendar. To purchase, contact your Team Beachbody Coach or sign up for Beachbody On Demand.

  1. Barre Legs: Tone your lower body fast with this 30-minute workout that helps sculpt and define your hips, thighs, and glutes.
  2. Flat Abs Fix: Burn off the fat and get tight, flat abs with this 30-minute workout designed to tone your core and get rid of that muffin top.
Remix The Fix Workouts

BODi, our workout streaming platform, includes two more 21 Day Fix workouts to scorch those calories. Sign up for BODi for access to Remix the Fix, Deluxe, and Base Workouts from your preferred device.

  1. Dirty Dozen: This remixed 21 Day Fix workout has 12 total-body moves to get you stronger, leaner, and torching calories hours after you’re done working out.
  2. Cardio Core Remix: A heart-pumping, sweat-dripping cardio workouts with eight innovative moves that begin at your core and work your glutes, hamstrings, quads, shoulders, and arms.
The Doubles Option

Are you looking for even more dramatic results? Research shows that your resting metabolic rate is increased for several hours after exercise. So, for an added results kick, 21 Day Fix has an optional doubles week, to be utilized from Days 15–21.

This second workout, to be done at a different time of day, will help boost your metabolism, burn more calories, and bring you closer to reaching your goal.


Every workout includes a modifier who dials down each move. Modifying the workouts will help you build to the next level, but be sure to keep challenging yourself for the best results.

Nicole Lost 21 Pounds by Following Modifiers