The Beachbody Dirty 30 21-Day Fix combines an intense workout with a diet program to help you get in shape and lose weight in just one month.
The program includes three phases completed over 35 consecutive days (five weeks). This includes a 14-day maintenance period to transition back to regular daily life.
Although the workouts are intense, they are easy to follow, and the only equipment required is a set of dumbbells and a yoga mat. Some optional workout activities incorporate resistance bands.
The easy portability of the workout, combined with the results enjoyed by many participants, keeps the Dirty 30 21-Day Fix program popular even after being on the market for about ten years.
The Workout
The Dirty 30 21-Day Fix workout includes strength training, muscle training, and cardio workouts. The workout program has two phases, plus maintenance:
- Phase 1 / The Dirty 30 – This phase lasts for 30 days and consists of 3 workouts per week (one every other day) designed to burn fat and build muscle.
- Phase 2 / The 21-Day Fix – This phase begins at the same time as Phase 1 and consists of one workout per day for 21 consecutive days. The 21-Day Fix workouts focus on strength training, core work, and cardio exercises to burn fat without losing muscle mass or strength.
- Phase 3 / Maintenance – This phase begins on Day 22 and continues through Day 35. You still do the every-other-day Dirty 30 workout for the first nine days. For the last five days, you are on the diet only.
Workout videos can be purchased as a DVD or watched online on a computer, tablet, or phone. Various professional trainers produce workout videos for this program, and their exact exercises vary. Some focus on a general workout, while others emphasize pilates, cardio, and other modes.
Autumn Calabrese is offered on the BeachbodyOnDemand.com website. Others are available on YouTube and various private websites.
Below is a workout “cheat sheet. To see demonstrations of the actual exercises, tune in to a Dirty 30 21-Day Fix video online (BeachbodyOnDemand.com or YouTube).
| 3-Minute Warmup | ||
| Dirty 30
(Every Other Day, Days 1-30) | Each Day | 30 squats
30 push-ups 30 lunges 30 sit-ups 30 flutter kicks 30 climbers |
| 3-Minute Cool Down | ||
| 21-Day Fit
(Daily, Days 1-21) | Phase 2/Round 1
(repeat twice) | Alternating Side Lunges (Heavy Barbells)
Renegade Rows (Single Heavy Barbell) |
| Phase 2/Round 2
(repeat twice) | Sumo Squats (Light Barbells)
Chest Fly with Leg Raise (Heavy Barbells) | |
| Phase 3/Round 3
(repeat twice) | Squat with Lateral Raise (Light Barbells)
Tricep Kickback (Heavy Barbells) | |
| Phase 4/Round 4
(repeat twice) | Side Plank Raise (30 seconds right/30 left)
Side Bend (Heavy Barbells) | |
| 3-Minute Cool Down | ||
The Diet
The Dirty 30 21-Day Fix is a low-calorie meal plan featuring lots of protein and fiber. You consume no carbohydrates (including sugar) after the evening meal.
The meal plan lasts 21 days and, combined with the workout plan, promises quick weight loss. If you buy the DVD and diet plan from the Beachbody site, you will also receive color-coded containers to make it easier to follow the diet’s portion-control guidelines.
The diet contains three phases:
- Cleanse – 7 days of eating balanced meals featuring whole foods with no processed ingredients
- Detox – 11 days of everything you had in the Cleanse, plus more vegetables
- Master Cleanse – 3 days of restricted eating to reset your body.
Meal plans include three meals and three snacks daily. You will consume about 40% of your calories from carbs, 30% from protein, and 30% from fat.
Depending on the daily calorie allowance calculated using program instructions (based on weight and other factors), you will consume the following per day:
- 3 to 4-1/2 cups of lean protein
- 1 to 2 cups of grains
- 3 to 6 cups of vegetables
- 2 to 4 cups of fruit
- 1/3 to 2/3 cup of healthy fats
If you are gluten-free or vegetarian, you can adapt the eating plan to meet your needs. There are numerous meat-free and gluten-free options (see lists of allowed foods below).
Lean Proteins
- Chicken breast
- Greek yogurt
- Complex carbohydrates
- Tofu
- Fish
- Eggs
- Sirloin steak
Grains
- Quinoa
- Legumes (peas, lentils)
- Starchy vegetables, such as potatoes and sweet potatoes
- Brown rice
Fruits and Vegetables
- Carrots
- Asparagus
- Grapes
- Peas
- Tomatoes
- Berries
- Leafy greens
- Apples
- Citrus
Healthy Fats
- Avocados
- Cheese
- Salad dressing
- Nuts
- Nut butter
- Seeds
- Oils
No-Nos
- White bread
- Cereal
- Baked goods
- Processed and fried foods
- Bacon
- Potato chips
- White pasta
- Sugars and sweeteners
- Deli meat
- Sausage
- Alcohol (beer, wine, or spirits)
- Crackers
- Candy and sweets
- Packaged snacks
- Hot dogs
Calorie Counts
Depending on the daily calorie allowance calculated using program instructions (based on weight and other factors), you will be consuming between 1,200 and 2,300 calories daily.
Calories burned daily will vary based on your weight, consumed calories, workouts, and how active you are beyond the training.
In Summary
The Beachbody Dirty 30 21-Day Fix combines strength, muscle, and cardio workouts with a low-calorie, low-carb diet program to help you lose significant weight in as quickly as one month – as much as 15 pounds.
Although the workouts are intense, they are easy to follow, and the only equipment required is a set of dumbbells and a yoga mat. Demonstration videos can be viewed anywhere with an internet connection.
The diet creates healthy eating habits by teaching portion control (including color-coded containers if you buy the program from Beachbody) and consuming whole, unprocessed foods.
Due to the popularity of the Dirty 30 21-Day Fix, many optional workouts that fit program requirements for demonstration videos are offered online by Beachbody and various trainers. There are also several online recipes for meals that fit into diet requirements.
Read Next:
Could Mixing Two Powerhouse Diets Be the Key to Weight Loss?
