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Challenge

14 Day Belly Fat Burn Challenge

Two weeks of full body HIIT and focused ab days to burn calories and tighten your core.

  • 14 days
  • 10–40 min
  • All levels
  • Dumbbells (2 days)
Do it in the app: 7 days free Try day 1 free
14 Day Belly Fat Burn Challenge

Who it's for

This is for you if you want a structured two-week push and you're happy to train every day. It suits all levels, and you need 10 to 40 minutes a day. If you want recovery days built in, the 15 Day Reset Challenge is a better fit. If you only want abs, try the 2 Week Ab Challenge.

What you need

Most days need no equipment at all. Days 7 and 9 use dumbbells, so have a light pair and a heavy pair ready. Use the heavy pair for squats, lunges, rows and swings. Use the light pair for raises, extensions, flyes, pullovers and core moves.

How it works

You train seven days a week for two weeks, 14 workouts in all. For the first ten days, a full body HIIT session (21 to 40 minutes) alternates with a short ab day (10 to 13 minutes). The last four days are all HIIT. Days 11 and 12 add abs into the session, and day 14 is the Hardcore HIIT finisher. Most sessions run on timed rounds like 40 seconds work and 20 seconds rest, or 45 on and 15 off. The ab days often go 30 seconds each with no rest.

  • Some ab days run with no rest at all, so pick a pace you can hold to the end.
  • Set your dumbbells out before Day 7, the longest session at 40 minutes, so you don't lose time mid-workout.
  • Expect the last four days to be back-to-back HIIT, so keep your energy up in the middle of the second week.

Try day 1: Intense HIIT Workout: No Equipment, No Repeats

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Intense HIIT Workout: No Equipment, No Repeats · 36 min
  2. Day 2Flat Abs Workout: No Rest · 11 min
  3. Day 3Full Body HIIT Workout At Home: No Repeats, No Equipment · 21 min
  4. Day 4Total Abs Workout: Intense Abs · 12 min
  5. Day 5Full Body Workout: Cardio HIIT, No Equipment, No Repeat · 31 min
  6. Day 612 Minute Total Abs · 12 min
  7. Day 7Full Body HIIT Workout with Weights · 40 min

Week 2

  1. Day 810 Minute Ab Workout · 10 min
  2. Day 9Full Body HIIT Dumbbell Workout: No Repeat · 31 min
  3. Day 10The Best Abs Workout for Fast Results · 13 min
  4. Day 11Total Body HIIT Cardio Workout + Abs · 31 min
  5. Day 12Full Body Cardio HIIT + Abs: No Equipment · 31 min
  6. Day 13Fat Burning HIIT Workout: No Repeats · 30 min
  7. Day 14Hardcore HIIT: Full Body, No Equipment · 36 min

Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.