Hana MillyShopWorkout ProgramsWeekly PlansInshape AppNewsHealthy RecipesAccountMenu
Free Workout Programs

Hourglass body in 3 weeks New Year challenge

  • Duration: 21 days
  • Location: At Home
  • Workouts per week: 3 - 5
  • You`ll need: Yoga mat, equipment is optional
  • Focus: Full body
  • Level: advanced beginner/intermediate

The new hourglass body program combines various workouts to target your full body: burn fat, tone up muscles, target waistline, hips and upper body. Add equipment if you want.

Low body weight (weight is too low compared to your height and age):15 to 30 min workout per day. Max 3 times a week. (check out Q&A below)

Average body weight or overweight (weight is high compared to your height and age). Combine this program with other fat loss programs. 30 to 50 min per day. 4 - 5 days per week.

For effective fat loss and weight loss: try half day intermittent fasting, calorie deficit, avoid over eating, cook healthy meals to nourish your cells and support your workouts. Drink enough plain water during the day to detoxify your body.

IMPORTANT: Be recovered for your sessions, consume adequate healthy proteins, get enough sleep regularly and listen to your body.

Begin with 1 video or do all as your strength levels/schedules. Rest 1 - 2 weeks before you start a new program 

Week 1

1
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
2
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
3Rest Day
4Rest Day
5
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
6
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
7Rest Day

Week 2

8Rest Day
9
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
10
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
11Rest Day
12Rest Day
13
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
14
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video

Week 3

15Rest Day
16Rest Day
17
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
18
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
19Rest Day
20
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
21
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video
Hourglass body in 3 weeks New Year challenge  workout video

Frequently Asked Questions

Collapse All

Inspired And Motivated Community

Hello Inshape sculptors! thank you for being patient to go through hard work till you see changes. Surround yourself with motivation, limit unhealthy food, take your Before photos and don’t forget to like, comment and watch the ads Inshapefam