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Since my original review of 21 Day Fix program exploded with over 280 comments, I thought it might be time to answer some of your most frequently asked questions all in one place.
Then as I began writing this post, I quickly realized it could end up being 10,000 plus words, and for that reason, this is going to be a two-part post.
This post will go over the 21 Day Fix most frequently asked questions related to the workouts.
While I understand this may not cover everything and will most likely be expanding at some point, I hope this post gets people immediate answers and not have to wait for a comment back.
And of course, if there’s a question you still have after looking through these 21 Day Fix FAQs, please leave a comment below.
And just as a reminder, I am neither the creator nor producer of this popular at-home workout program. These questions and answers are based upon my personal experience with the programs and from the people I have coached.
Here they are in no particular order.
Q. Do I have to do the workouts?
A. While it is said diet accounts for 60-80% of your results, exercise is also a crucial component to your overall health and well-being.
If you do your own exercise program or go to the gym everyday and just want to follow the 21 Day Fix diet with the containers, please take a look at the Portion Fix. The Portion Fix is basically the program without the workouts.
If you believe the workouts are going to be overly intense for you to begin with, but you’d like to do them in the future, I would suggest ordering the complete program with the workouts to save money in the long-run. Then, begin with a walking program and then start to slowly incorporate some of the easier workouts like Yoga. Follow the workout to the best of your ability and make use of the modifier – they are there for a reason!
So to be brief, yes you should be doing the workouts as this is how the overall program and eating plan was designed to be followed to get you the best results.
Q. Can I do the 21 Day Fix workouts and go to the gym?
A. I would advise against following the program and going to the gym, at least if you’re an exercise newbie. When you do both, you could risk overdoing it, which can actually prevent you from getting the results you want, rather than help you get the results you want quicker.
The program is designed to get you into the habit of daily exercise and is 7 days a week. Not all of the days are as intense as others as the lesser intense workout days give your body time to recover.
Remember, your body is not changing during your workouts. Change comes when you are resting and recovering. The workout is the stimulus.
Also, if you are following the diet exactly as it’s prescribed, the eating plan assumes you are only doing the 21 Day Fix workouts only. This means if you do add extra workouts, you may need to add a container or two. Remember…always listen to your body.
Q. I have “x” injury, will I be able to do this program?
A. I am not a doctor or a medical profession. If you have a concern about a medical condition, I suggest talking to your health care professional before beginning any new exercise program.
If your doctor asks what type of exercise the 21 Day Fix workouts involve, you could tell them this:
The workouts are ½ hour each. Some days are cardio-based workouts, other days a strength-based and there are also Pilates and Yoga workouts. There are modifiers who show less intense and low impact versions of each exercise, so it is not crazy like P90X or Insanity.
And above else, if you feel pain, stop the exercise immediately, and then modify or walk it out. If it is muscle burn, keep pushing!
Q. I’m “x” amount overweight will I be able to follow the workouts?
A. We all have to start somewhere. If you are injury free with no major illness or disease, you should be fine. Just take the workouts at your own pace, take it a day at a time, and you will start to see improvements in energy and endurance before you know it.
Once again, when in doubt, nothing can replace the advice of a health care professional.
Q. At what time should I do the workouts?
A. You should do the workouts at a time that is most convenient for you. That is always the best time to work out.
And scientifically speaking, there is no clear best time as studies are often contradictory. Yes, people may burn a few more calories working out in a fasted state in the morning, but that same person might burn more calories by working out later in the day when they have more energy to put into their workouts.
That being said, working out in the morning before the day gets hectic is often the most convenient time for the majority of people. So, if you struggle to get in your workouts in or if something always seem to come up, maybe get up a little earlier to get your workout taken first thing.
Make the workouts a part of your daily schedule. Put them in your planner, and that way, you won’t make excuses!
Q. What should I do when I finish 21 Day Fix program?
A. You have completed three weeks of the 21 Day Fix, congratulations! But don’t stop now! The 21 Day Fix is such a well rounded program you could literally follow it for life by just beginning over again.
Here is what I suggest: Reassess where you are at.
- Are your goals the same as when you began?
- Do you still find the workouts challenging?
- Are you getting bored with the workouts?
- Do you want to take it to a more extreme level?
Take a look at these questions and then decide if you want to do another round of the 21 Day Fix or move on. For instance, if you love Autumn, but want to update the workout intensity, you should definitely take a look at the 21 Day Fix Extreme program to take your workouts up a notch.
I have coached people who continuously cycle through the 21 Day Fix program. When their day 21 ends, they are on day 1 again. I also have another person who found 21 days on, 7 days off, and then repeat the program again works amazing for them.
What you do after is entirely up to you. Just be sure to keep with the healthy lifestyle choices that the 21 Day Fix teaches. You can always contact me if you need help deciding on what program would next be best for your goals.
Q. How heavy of weights do I need?
A. It depends upon your fitness level. For beginner’s, I would recommend a 3 lb , 5 lb , and 8 lb pound dumbbell set for women. For beginning men, 5 lb, 10 lb, and 15 lb pound dumbbells to start. Intermediates and advanced should add 5-10 ibs to those numbers.
Q. How long are the workouts?
A. Each workout is around thirty minutes in length. They are short but intense, a great workout without wasted time.
Any More Questions?
If you have any questions or additions regarding specifically the 21 Day Fix workouts, please leave a comment below.
Hi I want to mainly focus on my upper body. Can I do the same upper body workout every day for 21 days
Typically you would want to avoid training the same body parts everyday. Your body will do best if you give it time to recover between workouts with cardio and or other body parts mixed in.
Dear Bethany,
Thank you for the great blog!! I have learned a lot. My question is, can I truly keep doing the 21 Day Fix workouts for ever? I have had wonderful results, love the program and do not want to give up the routines at all. I was 100 pounds overweight to start and am now 50 pounds away from my goal. My doctor supervises my progress and is very pleased. I am 56 years old, so it has taken a lot of work to complete the workouts. I could not even do a jumping jack at first or a push up or a burpee. With each round, I continue to improve and I have moved up to 8 and 10 lb weights for all exercises. I am still being challenged after nearly 6 months of doing the workouts. Would you suggest I continue with the routines since I am very happily doing them? I actually have tried the extreme version and find them really hard and it makes me not want to do them. Thank you so much!!
Hi Martha, Awesome job! You can continue with the 21 Day Fix workouts for as long as you like, there is no need to move onto the extreme version. At some point the originals might become to easy for you and then you could think about moving on but you don’t have to. Thanks for sharing your story! Bethany
What if I can’t do lunges because of bad knees?
Hi Liliana, I would try squats or sometimes reverse lunges can be less intense on the knees.
Hi I always thought it was best not to work the same muscle group two days in a row, however the 21 day extreme program has legs following cardio the next day – which has lots of weighted lunges and squats. Is there a reason they set it up this way? Thank you! Meredith
Hi Meredith, Usually you do not want to do anaerobic work of the same muscle groups with added weight on back to back days. Getting the blood flowing with some cardio the next day to the muscles is generally okay. If you feel overworked you could try cutting back or not using weight until you feel comfortable.
I really enjoy working out and have been doing the doubles option plus either a bootcamp class or run a 5k. Should I be bumping up my calorie bracket because I work out more? I’ve just started doing the eating part of 21 day fix and I’m in the lowest calorie target but not sure if I should go up to the next bracket
Hi Lee, If you feel a lack of energy or if weightloss is not your goal then you going a bracket would be a good idea. Or you could add a yellow container and/or a couple green containers. But no you do not have to go up levels because you workout more. You will just be creating more of a calorie deficit with the greater calorie burn from your workouts. Bethany
Hi I did P90X years ago and am trying to get back into shape with the 21 day fix. With P90X some of the workouts needed quite a bit of space to jump around. How much area is needed for the 21 day fix? Can they be done in a small room?
Hi Jim, I would say that you don’t need as much area or equipment for that matter as you would with P90X. A small room with some height to it and you should be fine. Bethany
I need to no if its okay to have a rest day every 6-7 days or if it would effect my results. I am 24 weeks pregnant, used to be very into fitness until my eating disorder took over my life for years, and although I still worked out, I tended to focus more on starving then working out. 21 day fix has really helped me recover, and get more energy however being 6 months pregant, taking care of a 7 year old an my hubbys 4 year old as well on weekends, I have been feeling so drained an I am a “buck it up buttercup” kind of person. I am really wondering though if its okay to have a rest day (not on my eating, that would stay clean) but as for sitting on my butt all day an resting other then when I have to clean or cook if I could do that? I am on day 7 now. I have been doing the workouts along with the ab workouts. Even though I am pregnant I dont ever get any tummy pain or anything like that during the workouts, I only feel muscle burn.
HI Davena, Congratulations! First, I would talk with your doctor about any questions you have. I would take a rest day whenever you feel you need it. Rest days are when our bodies recovery and change occurs. I also have a full post devoted to the 21 Day Fix and pregnancy from when I was pregnant in 2016 here – https://thefitnessfocus.com/21-day-fix/21-day-fix-while-pregnant
Can i do 21 day fix portion control diet with my HIIT workout at my gym in place of 21 day fix workouts?
Hi Era, Yes, you can use the portion control diet approach from the 21 Day Fix with any workout program or by itself. Bethany
Hello. Thank you for the great site. I love the container and portion control of the plan. I will start on it soon. I do have some questioms…..
1) For now i will just be walking to build my stamina before i start the dvds. I found them too hard for me right now. So, since i will not be doing the dvds do i have to recalculate my calories, etc.? I know they they are based on you doing their dvds and burning more calories.
Also,
2) I am borderline diabetic so my Dr. told me to reduce my carbs and sugars. What yellow food containers are lower carb? or should i substitute one of them for another? Say a protein or veggie?
I dont want to go no carbs, just reduce them a bit.
Thank you.
Hi May, You do not have to recalculate, you should be creating a calorie deficit by the diet alone, plus you will be walking too, which will burn even more calories. I would stick to the plan how it is laid out, the carbs that are included in the program are slow digesting carbs which will not spike your blood sugar. Bethany
Hi Bethany
I was just wondering how many breaks is too many when doing the workouts? I get pretty tired halfway through and have to stop for a couple of minutes. Will I still get good results or should I switch to another workout?
Thanks!
Hi Betty, I think you are fine to take as many breaks as you need. Soon you will be busting right through the workouts! And, yes you can still get great results.
Hi Bethany,
I’m unable to do the two workouts at different times. Is it ok to do them at the same time? Will the results be the same?
Hi Nelly, Whatever fits into your schedule is fine. I don’t think results are going to be different if done together or spaced apart. Bethany
Can I just do the workouts?
Yes!
What constitutes a round in 21 Day Fix?
Hi Christy. One time through the 21 days is referred to as a single round.
Cane we use wild cod fillets?
Hi Evelyn, Yes, that is a very good source of protein. Bethany
Hello Bethany, I just order my 21 day fix extreme, but I was going through the recipes, and each of them tells you how much of the container is, so does that mean that I don’t have to measure my food on the containers if I follow the recipes. Also, If I haven’t done the 21 day fix before, is it ok to start with the 21 day fix extreme. one last thing if I want you to be my coach, what do I need to do? I hope I explain my self on all of my questions.
Hi Cecy, You should just be able to follow the recipes when they specify servings, no need to use the containers for measuring. It is okay to start with the extreme, just be aware that the workouts are more difficult and the diet is fairly more strict. Here is the link to create a Team Beachbody account for coaching, if you have a coach already then a coach switch form would need to be submitted to BB. Bethany
Hello Bethany,
what about the Shakeology, if I’m not doing it, do I still get good results with the 21 Day Fix?
Hi Cecy, It is probably not going to make or break your results, sticking to the diet plan as outlined is going to be more important than any nutritional supplement. Bethany
I have had 21 DF for a little over a year and have had great results!! because of health issues, I fell off the wagon you might say. My question is, Is there any benefit to doing Upper Body and Pilates only while walking for my cardio for the time being?
Hi Amy, Yes definitely, as long as you have been cleared by your doctor walking and a couple of the strength training workouts is a great way to get back into to it. Bethany
Hi, quick question…I am going to order the 21 day fix tomorrow and will be vacationing at my cousins for a couple weeks… There is no DVD player there but I understand there are 2 DVDs that come with that program. Can I get those workouts online and play it from my computer or no :( thank you for any and all info you may have.
Hi Alyssa, If your computer has a DVD play you could play the workouts with that. Beachbody also has the new Beachbody On Demand subscription where you can stream workouts to internet connected devices. Here is a link to checkout this feature. Bethany
hello :) I was wondering : I do an hour of zumba, 3 times a week, do i still have to do the 30 minute workouts those days?
thank you!
Hi Liza, An hour and a half of pretty intense exercise is probably a little much. I would try filling in the 21 Day Fix workouts around your Zumba schedule as to not skip the workouts, just prolong the schedule. Bethany
Today is supposed to be the lower body fix on the workout schedule, however my legs are extremely sore from the full body cardio two days ago. My leg muscles are tight and sore even after stretching( after the workout and beyond) . It hurts to even walk at work today so I am nervous that I wouldn’t even get close to finishing the workout and that I wouldn’t get the most benefit I could from it. Is it alright to switch the order of the workouts, and if so, what order should I change to?
Hi Sara, I would go for one of the recovery workouts like the Yoga or maybe a walk to get the blood flowing.
I am starting the 21 day fix next week. I will only be doing the workout portion. It is ok to do the double workouts for the full 21 days instead of the last 6 days for rapid results?
Hi Trina, If you have been exercising you could try doubles and if it is to much you could always just drop down to a single workout.