Autumn Calabrese’s 21 Day Fix program offers a balanced approach to fitness with at-home workouts and portion-controlled containers, making it accessible regardless of your current fitness level. Here’s my take on this well-loved fitness program that includes 30-minute workout videos, color-coded containers, and more.
Table of Contents
What is the 21 Day Fix?
The fitness and nutrition program developed by Autumn Calabrese. It’s designed to help you create healthy habits and achieve your fitness goals in just three weeks. This program is really very easy to follow. The program includes:
- 30-Minute Workouts: These daily workouts target different muscle groups and include a mix of cardio, strength training, yoga, and Pilates.
- Portion-Controlled Containers: The color-coded containers help you manage your food portions and ensure you’re getting the right balance of nutrients. Autumn has made it so easy to learn your correct portion sizes and once you can gauge the amount without the containers you are on the right track.
- Meal Plan: The program provides a simple meal plan that outlines what to eat and when, making it easier to stay on track.
- Support and Motivation: The program includes access to a supportive community and guidance from Autumn Calabrese herself.
- The goal of the 21 Day Fix is to make healthy eating and regular exercise a part of your daily routine, helping you build sustainable habits for long-term success.
The 21 Day Fix Workouts
Each day of the week is a unique type of workout. My only complaint was that you have to repeat the same workout each week. For example, every Tuesday is Upper Body Fix.
Since it’s original release, Beachbody created 21 Day Fix & 21 Day Fix Extreme Real Time though!
These “Real Time” workouts never repeat! So you have a brand new workout every day! These are available with a Bodi on demand membership
The 21 Day Fix workouts are designed to be effective and efficient, with each session lasting just 30 minutes. The program includes a variety of workouts to target different muscle groups and fitness goals. Here’s a breakdown:
- Total Body Cardio Fix: A high-energy workout focused on burning calories and boosting metabolism.
- Upper Fix: Concentrates on strengthening and toning the upper body, including arms, shoulders, and chest.
- Lower Fix: Targets the lower body muscles like quads, hamstrings, and glutes for a strong and toned lower half.
- Pilates Fix: Improves flexibility, balance, and core strength through Pilates exercises.
- Cardio Fix: A dynamic workout that keeps the heart rate up and burns calories quickly.
- Dirty 30: Combines strength training and cardio for a full-body workout in just 30 minutes.
- Yoga Fix: Focuses on stretching, flexibility, and relaxation to help the body recover and stay limber.
Each workout is designed to be accessible for all fitness levels, with modifications provided for beginners and advanced participants alike. The variety helps keep things interesting and ensures that different muscle groups are worked throughout the program. You don’t have to be an athlete to do the workouts either. The moves are simple to learn, but they are challenging!
The workout schedule is also something you can keep using forever. I like to challenge myself to get more reps or pick up heavier weights every time I workout with Autumn.
What equipment do you need for the 21 day fix?
For the 21 Day Fix program, you’ll need a few basic pieces of equipment to get the most out of the workouts:
- Dumbbells: A set of light, medium, and heavy dumbbells (ranging from 3 to 20 pounds) for strength training exercises. If you’re just starting out, you can use lighter weights and gradually increase as you build strength.
- Resistance Bands: These can be used as an alternative to dumbbells for certain exercises, providing varied resistance levels.
- Yoga Mat: For added comfort during floor exercises, stretching, Pilates, and yoga workouts.
- Comfortable Workout Clothes and Shoes: Ensure you have supportive sneakers and clothing that allows for a full range of motion.
With this basic equipment, you’ll be well-prepared to tackle the variety of workouts included in the 21 Day Fix program!
Is the 21 Day Fix for beginners?
Absolutely! The 21 Day Fix is designed to be accessible to people of all fitness levels, including beginners. The program offers modifications for each exercise, making it easy to adjust the intensity based on your current fitness level. Whether you’re just starting your fitness journey or looking to get back into a regular routine, the 21 Day Fix provides clear instructions and gradual progression to help you build strength, improve your cardiovascular health, and establish healthy eating habits.
Moreover, the 30-minute workouts are manageable and can be easily incorporated into a busy schedule, making it a great choice for those new to fitness or returning after a break. The portion-controlled containers also simplify healthy eating by taking the guesswork out of meal planning.
Is the 21 Day Fix for Men?
Absolutely, the 21 Day Fix is suitable for everyone, including men! The program’s balanced approach to fitness and nutrition makes it effective for both men and women. The workouts target all major muscle groups and can be customized to fit individual fitness levels and goals.
Many men have found success with the 21 Day Fix, appreciating its structure and simplicity. The 30-minute workouts can easily fit into a busy schedule, and the portion-controlled containers ensure you’re getting the right nutrients without over-eating.
So whether you’re looking to build muscle, lose weight, or just establish healthier habits, the 21 Day Fix can be a great fit for men as well!
What is the difference between 21 Day Fix and the “Real-Time 21 Day Fix”?
The main difference between the original 21 Day Fix and the “Real-Time 21 Day Fix” lies in the workout structure and delivery:
- Original 21 Day Fix: This version includes seven workouts that you repeat each week for three weeks. This means that the Day 1 workout is the same as the Day 15 workout, which can become repetitive.
- Real-Time 21 Day Fix: In this version, the workouts are filmed in real-time, meaning you get a different workout each day for the entire 21 days. This approach keeps things fresh and engaging, as you progress through the program alongside the cast2.
Both versions include 30-minute workouts and use the same portion-controlled containers for nutrition. The real-time version is designed to provide a more dynamic and varied experience, which can be more motivating and enjoyable for participants
Beachbody 21 Day Fix Colored Containers
The containers are at the base of this program, and I think it’s why it works so well. All you have to do is trust the meal plan for 3 weeks and use your containers.
The containers are all different sizes and each color represents a food group.
- Green containers are for Vegetables
- Purple containers are for Fruit
- Red containers are for Protein
- Yellow containers are for Starches & Treats
- Blue containers are for Healthy Fats (Nuts, Avocado, etc)
- Orange containers are for Healthy Fats as well (dressings & seeds)
The meal plan clearly outlines how many containers of each color you eat per day
What does Shakeology count as on the 21 day fix?
On the 21-Day Fix meal plan, Shakeology counts as a red container (protein). Shakeology is Beachbody’s meal replacement shake essential vitamins, minerals, and super foods. The nutrient dense shake includes 16–17 grams of protein and is an excellent source of fiber and a good source of Omega-3’s
Can you have treats on portion fix?
Yes, you can have treats on the 21 Day Fix up to 3 times a week if you budget for them. For every 2 yellow (Starch) containers you don’t eat, you get a 100-250 calorie treat like a glass of chardonnay or a small popcorn.
Streaming Your Workouts
Beachbody on Demand allows you to stream your workouts from anywhere. You can even download up to 7 workouts a time if you’re not around good Internet. With the streaming service, you have access to the full program including the deluxe workouts!
You’ll also have access to 800+ other workouts including 21 Day Fix Extreme and a full Yoga Studio.
You can also download and print out any meal plans and calendars. Learn more by reading our full Beachbody on Demand review.
Important Note: You should always talk to your doctor about your fitness goals – especially if you have a medical condition. They can provide safety instructions and advise you on your calorie intake based on your current weight. This post is just for informational purposes; advice of a healthcare should always be prioritized.