Fitness coach shares 28-day challenge to reset your health routine: From 2 litres of water to 30-second plank daily

Published on: Jun 25, 2025, 10:32:00 IST

By Akanksha Agnihotri

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If you’ve been meaning to restart your fitness journey, this 28-day challenge with easy-to-follow steps might be exactly what you need to get back on track. (Pexels)

Feeling stuck in your fitness journey? This 28-day challenge by a fitness coach focuses on simple daily habits to boost energy and build consistency.

Feeling stuck in your health routine or finding it hard to stay motivated? Sometimes, all we need is a clear, doable plan to get back on track and make lasting changes. Fitness coach Lessie shared in her Instagram post a practical 28-day challenge to boost energy, build better habits and improve your overall well-being. (Also read: Fitness coach shares the best exercise to regulate blood sugar and lower diabetes risk: 'Building muscle is key' )

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A post shared by @lessie.fitness

1. No soda for 28 days

Say goodbye to sugary soft drinks and fizzy temptations. Cutting out soda helps reduce bloating, balance blood sugar, and support weight loss. Craving bubbles? Try sparkling water with lemon or mint.

2. Drink 2 litres of water daily

Hydration is key. Aim for at least 2 litres of water every single day to flush out toxins, support digestion, and boost skin health. Set reminders if needed, your body will thank you.

3. 15-minute workout, 3 times a week

No need for fancy equipment. A 15-minute session, whether it’s a brisk walk, home HIIT, dance workout, or yoga, can significantly improve your energy and metabolism. Keep it simple, but consistent.

4. 20 squats every morning

Start your day with 20 squats to wake up your lower body, activate muscles, and rev up your circulation. It’s a great way to energise without caffeine.

5. 30-second plank every evening

Before bed, hold a 30-second plank to strengthen your core and improve posture. It’s quick, effective, and the perfect way to end your day with intention.

Bonus tips to stay on track:

Track your water and workout days in a journal or app
Pair the challenge with clean, balanced meals
Don’t aim for perfection, aim for consistency
Invite a friend to join you for accountability

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Akanksha Agnihotri
Akanksha Agnihotri is a lifestyle journalist with over 3 years of experience. She is a psychology graduate and holds a postgraduate diploma in Radio and Television Journalism from the Indian Institute of Mass Communication, Delhi, where she graduated as a gold medalist. Originally from Bhopal, the beautiful capital of Madhya Pradesh, she draws inspiration from the city’s rich cultural heritage and layered storytelling traditions that subtly shape her narrative voice. She writes extensively about fashion, beauty, health, relationships, culture, and food, exploring everything from trending styles and runway moments to wellness routines and mindful living. Passionate about meaningful and candid conversations, she enjoys interviewing celebrities, doctors, designers, and film personalities, diving into discussions on fitness, beauty, mental health, and everything fun in between. With a keen eye for trends and a thoughtful understanding of human behaviour, she brings depth, sensitivity, and authenticity to her stories, ensuring they resonate with a wide and diverse audience. When she’s not working, you’ll usually find her lost in a book, planning her next mountain trek, or mapping out spontaneous travel escapes. She loves discovering new authors, revisiting old favourites, and spending quiet afternoons in museums soaking in art, history, and culture. An avid bird-watching enthusiast, she finds joy in early morning walks, spotting rare birds, and reconnecting with nature. Whether sipping coffee while journaling her thoughts or exploring hidden corners of a new city, she constantly seeks inspiration in everyday moments that often turn into compelling story ideas.Read More

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