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Lose Weight 8-Week Workout Schedule
Lose Weight 8-Week Workout Schedule

The workouts for the Lose Weight program of the Best Me in 2023 Challenge

Micki Roche avatar
Written by Micki Roche
Updated over a week ago

There are 8-weeks in the Best Me in 2023 Challenge. Each week there are 5 workouts recommended by our Sworkit trainers for you to complete. Each workout comes with timing recommendations based on your fitness level. In general, the longer the workout, the more advanced it becomes.

It's not required to follow these specific workouts and we encourage you to follow workouts that are best for your body and level of fitness.

If the 8-week programs aren't for you, you can talk with our trainers one-on-one to help you find the right plan to follow.

Below is the full workout schedule for the 8-week challenge.

Week 1

Day 1: Stay on your Feet Cardio High Impact

Recommended Timing: All levels, 15 minutes

Day 2: Tank Top Arms

Recommended Timing: Beginner: 20 minutes; Intermediate: 30 minutes; Advanced: 45 minutes

Day 3: Recharge Recovery Day

Recommended Timing: All levels, 15 minutes

Day 4: Leg Daze

Recommended Timing: Beginner + Intermediate: 10 minutes; Advanced: 20 minutes

Day 5: Low Impact Cardio

Recommended Timing: Beginner: 20 minutes; Intermediate: 30 minutes; Advanced: 40 minutes

Week 2

Day 1: Get it Started Cardio High Impact

Recommended Timing: Beginner to Intermediate: 20 minutes; Advanced: 30 minutes

Day 2: Low Impact Upper Body and Core

Recommended Timing: Beginner: 15 minutes; Intermediate: 20 minutes; Advanced: 30 minutes

Day 3: Barre Fundamentals

Recommended Timing: Beginner + Intermediate: 10 minutes; Advanced: 20 minutes

Day 4: Drop it Like a Squat

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 5: Low Impact Endurance Cardio

Recommended Timing: Beginner + Intermediate: 25 minutes; Advanced: 35 minutes

Week 3

Day 1: Move it or Lose It Cardio High Impact

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 2: Reaching for your Goals: Arm Day

Recommended Timing: Beginner + Intermediate: 20 minutes; Advanced: 30 minutes

Day 3: Tabata Low Impact Cardio

Recommended Timing: Beginner + Intermediate : 1 round, approximately 20 minutes; Advanced: 2 rounds, approximately 40 minutes

Day 4: Buns of Steel

Recommended Timing: Beginner + Intermediate: 15 minutes; Advanced: 20 minutes

Day 5: Forever Flexible

Recommended Timing: Beginner: 15 minutes; Intermediate: 20 minutes; Advanced: 25 minutes

Week 4

Day 1: Cardio Blast High Impact

Recommended Timing: Beginner: 7 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 2: Arms Like Woah

Recommended Timing: Beginner + Intermediate: 20 minutes; Advanced: 30 minutes

Day 3: Next Level Cardio

Recommended Timing: Beginner + Intermediate: 2 rounds, 20 minutes; Advanced: 3 rounds, 30 minutes

Day 4: Legs for Days

Recommended Timing: Beginner + Intermediate: 25 minutes; Advanced: 35 minutes

Day 5: Functional Mobility at Home

Recommended Timing: Beginner: 15 minutes; Intermediate: 25 minutes; Advanced: 30 minutes

Week 5

Day 1: Feel the Burn High Impact Cardio

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 2: Give Yourself a Pat on the Back

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 3: Road Recovery

Recommended Timing: Beginner to Intermediate: 1 round, approximately 15 minutes; Advanced: 2 rounds, approximately 30 minutes

Day 4: Beginner Glutes

Recommended Timing: Beginner: 15 minutes; Intermediate: 20 minutes; Advanced: 30 minutes

Day 5: Coredio Low Impact

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Week 6

Day 1: Blast Off Boot Camp

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 2: Flex Those Strong Arms

Recommended Timing: Beginner: 3 rounds, approximately 18 minutes; Intermediate + Advanced: 4 rounds, approximately 30 minutes

Day 3: Strengthen and Lengthen Yoga

Recommended Timing: All levels: 1-2 rounds, approximately 14-28 minutes

Day 4: Strong Legs

Recommended Timing: Beginner: 15 minutes; Intermediate: 20 minutes; Advanced: 25 minutes

Day 5: Low-Impact Resistance Band Cardio

Recommended Timing: Beginner: 1 rounds, approximately 12 minutes ; Intermediate: 2 rounds, approximately 26 minutes; Advanced: 3 rounds, approximately 39 minutes

Week 7

Day 1: Tabata Time Advanced Cardio

Recommended Timing: Beginner: 10 minutes; Intermediate: 15 minutes; Advanced: 20 minutes

Day 2: PUSH IT: Plank and Push Arm Day

Recommended Timing: Beginner: 1 rounds, approximately 11 minutes; Intermediate: 2 rounds, approximately 22 minutes; Advanced: 3 rounds, approximately 33 minutes

Day 3: Loosen Tight Hips Yoga

Recommended Timing: All levels, 3 rounds, approximately 39 minutes

Day 4: Great Glutes

Recommended Timing: Beginner: 15 minutes; Intermediate: 20 minutes; Advanced: 30 minutes

Day 5: Low Impact Cardio Fusion Kickboxing

Recommended Timing: All levels, 1 round, approximately 20-25 minutes

Week 8

Day 1: Maximum Calorie Burner High Impact

Recommended Timing: Beginner + Intermediate: 20 minutes; Advanced: 30 minutes

Day 2: Advanced Upper Body

Recommended Timing: Beginner: 20 minutes; Intermediate: 30 minutes; Advanced: 45 minutes

Day 3: Grounded Cardio

Recommended Timing: Beginner: 25 minutes; Intermediate + Advanced: 40 minutes

Day 4: Advanced Lower Body

Recommended Timing: Beginner: 20 minutes; Intermediate: 30 minutes; Advanced: 45 minutes

Day 5: Yoga for Body Toning

Recommended Timing: Beginner: 1 round, approximately 15 minutes; Intermediate: 2 rounds, approximately 28 minutes; Advanced: 3 rounds, approximately 40 minutes

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