21 Day Fix vs 21 Day Fix Extreme: Which is Best For You?

Here’s a detailed comparison of 21 Day Fix vs 21 Day Fix Extreme and which program is best for your fitness goals this year.

I went through 21 Day Fix, took a week’s break then started on 2 rounds of 21 Day Fix Extreme.

You can read my individual reviews of both programs at:-

I broke down both programs every week including meal plans and how I adjusted the schedule for the 2 rounds of 21 Day Fix Extreme.

The 21 Day Fix and 21 Day Fix Extreme program is run by Autumn Calabrese, a trainer with Beachbody.

What Are the Differences Between 21 Day Fix and 21 Day Fix Extreme?

With the exception of a few workouts, 21 Day Fix and 21 Day Fix Extreme workouts are the same.

Both programs consist of 7 workouts each for every day of the week with no rest day.

Each workout is 30 – 35 minutes long with a warm-up and warm-down except for 10-minute hardcore.

1. Intensity and Breaks

The main difference between the two programs is the intensity of the workouts.

21 Day Fix workouts are straightforward while 21 Day Fix Extreme workouts are more complicated and much tougher to get through.

The breaks in 21 Day Fix Extreme are also shorter than 21 Day Fix and you have to transition to each move faster.

2. Equipment

21 Day Fix Extreme requires 2 sets of dumbbells (1 set of light and 1 set of heavy) but you need only one set of dumbbells for 21 Day Fix.

For 21 Day Fix, you can use dumbbells or a resistance band while you need both for 21 Day Fix Extreme.

You also need a yoga mat for both workouts and I highly recommend knee support for 21 Day Fix Extreme. I recommend:-

3. Meal Plan

While the meal plans are similar, a lot of the fun stuff is cut out of 21 Day Fix Extreme meal plan i.e. no treats.

Both programs include color-coded containers for different food groups.

21 Day Fix Extreme also includes a “countdown to competition” meal plan for the final week of the workout.

21 Day Fix Color-coded Containers

You can use this meal plan for a major event like bodybuilding, beach vacation, etc. I’ve never used it though.

Autumn makes meal planning for both programs easy with the Fixate Volume 1 and Fixate Volume 2 cookbooks.

4. Modifier

Even though both workout programs have someone modifying, the intensity is different.

With 21 Day Fix, the modifier looks like the average person while the modifier in 21 Day Fix Extreme is ripped.

Even though 21 Day Fix Extreme moves are modified, it’s still a tough workout.

5. Bonus Rounds

Some of the workouts in both programs have bonus rounds in case you weren’t ready to pass out from the actual rounds.

The bonus round workouts vary in intensity and complexity with 21 Day Fix Extreme bonus rounds being more intense.

6. Rest Day

There is no rest day in both programs. However, yoga day is an active recovery day.

21 Day Fix yoga contains simple moves while 21 Day Fix Extreme yoga stretches body parts you had no idea existed.

21 Day Fix vs 21 Day Fix Extreme: Which One is Best for You?

21 Day Fix is better suited for beginners while 21 Day Fix Extreme is a more advanced program.

Even though I’m quite fit, I still went through 21 Day Fix first before starting on 21 Day Fix Extreme.

If you’re just starting out, I recommend you start with 21 Day Fix to prep your body for the intensity of 21 Day Fix Extreme.

If it’s been a minute since you actively worked out, definitely start with 21 Day Fix to ease your body into working out again.

Both programs help you lose weight fast without starving yourself or engaging in unreasonable amounts of exercise.

Where to Buy the Programs?

You can buy the DVDs for both programs at the links below:-

You can also buy used DVDs on eBay HERE and separate color-coded containers HERE.

Got more questions about 21 Day Fix vs 21 Day Fix Extreme? Drop them in the comments section.

I’m currently on Shaun T’s Focus T25 and Jillian Michaels Yoga Meltdown.

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