New Year - New Body - The 28-Day Fitness Challenges

Do pilates, yoga, dance, and face yoga actually work?

POSTED 17.01.25 05:49 BY JENNY HALONEN

By now, you've probably come across the buzz surrounding the „28-day challenge“. Whether it's Pilates, yoga, calisthenics, dance, or even face yoga, social media is filled with transformation stories — claims of better bodies, stronger muscles, or smoother faces in just four weeks. But are these transformations truly achievable, or is it simply another social media phenomenon that's sparking more questions than answers?

Let’s dive into the hype, explore some of the best apps, and see if any of these challenges live up to their promises.

28 Days of Commitment

What makes the 28-day challenge so attractive? It’s manageable. Four weeks is short enough to feel achievable, but long enough to show results. The premise is simple: commit to a daily routine and watch as you transform your body or mind with a consistent effort. And let’s see if you actually see meaningful results in such a short time?

Pilates: Strength, Flexibility, and Core Control

Let’s start with Pilates. It’s a classic. Originating from the mind of Joseph Pilates in the early 20th century, this workout is all about controlled movements that target your core and help you build strength, flexibility, and posture. And while Pilates has been around for decades, it’s still one of the most effective ways to shape and tone the body — especially in a 28-day challenge.

Does it work? Yes, but results come slowly. A 28-day Pilates challenge can help you tone your muscles, especially in your abs, legs, and arms. However, it’s not a miracle worker. If you’re consistent, you’ll definitely see improvements in your posture and core strength, but this is a long-term game.

Some app suggestions for Pilates:

Freeletics: While Freeletics is more known for calisthenics, it offers a variety of Pilates-inspired bodyweight exercises and strength training routines. It's great for those who want a mix of functional movement and toning.
Pilates Anytime: Offers a wide range of Pilates classes suitable for any level, with daily challenges you can follow to build strength and flexibility.

Yoga: Flexibility, Strength, and Calm

Yoga is one of the most popular fitness practices globally, and it’s no surprise why — it combines physical exercise with mental relaxation. Whether it’s vinyasa, hatha, or a calming morning flow, yoga can help improve flexibility, strength, and mental clarity.

Does it work? Absolutely. With consistent practice, you'll see improvements in flexibility, muscle tone, and mindfulness. But it’s also a mental game. After 28 days of daily practice, you'll likely experience not only a stronger, more flexible body but a calmer mind too.

Yoga apps:

Daily Yoga: This app offers a vast library of yoga sessions, from short flows to longer, more challenging sessions. It’s great for flexibility, strength, and mindfulness.
Glo: Glo offers yoga, Pilates, and meditation all in one app, with classes ranging from beginner to advanced. It’s known for its clean interface and global community of instructors.
Yogaia: A fantastic choice for interactive live classes, where you can ask questions in real-time during your session. It’s particularly great for beginners.

Dance: Fun, Fast, and Cardiovascular

If you’re someone who enjoys movement to music, a dance-based challenge might be your jam. Dance workouts are the perfect way to improve cardio fitness, coordination, and stamina, all while having fun. Whether it’s hip-hop, jazz, or even ballet-inspired movements, a dance challenge can get your heart pumping — and your body sweating.

Does it work? Yes. Dance workouts are excellent for burning calories, toning muscles, and improving cardiovascular health. But don’t expect to walk away with six-pack abs or bulging biceps — dance is more about total-body conditioning and fun than hardcore muscle gain.

Best apps for Dance:

Just Dance Now: A fantastic option if you want to turn your living room into a dance floor. The app tracks your movements and gives you points for accuracy, so you can challenge yourself daily.
DanceBit: DanceBit offers a variety of dance fitness classes, from hip-hop to contemporary. What makes it stand out is its community-driven approach — you can follow along with live classes or challenge yourself with pre-recorded sessions. The app’s emphasis is on making fitness fun, and it’s a great option for people looking for dynamic cardio workouts while learning new moves.

Face Yoga: Give Your Face a Workout

Yes, face yoga is a thing. Targeting the muscles in your face, it’s all about reducing tension, improving circulation, and giving your facial muscles a workout to keep you looking youthful and toned. Though the science behind it is still evolving, face yoga is becoming a surprisingly popular addition to the 28-day challenge trend.

Does it work? The jury’s still out on whether face yoga can really prevent aging or lift sagging skin, but it does promote circulation and muscle tone, and it’s a relaxing, non-invasive way to add to your daily routine.

Best European apps for Face Yoga:

Face Yoga Method: This app provides a range of face exercises for lifting, toning, and reducing wrinkles.
Face Yoga: A simple, straightforward app offering a collection of exercises to target different areas of the face. It’s easy to follow and can be done in just a few minutes each day.

Does It Really Work?

Ultimately, the success of a 28-day challenge depends on one thing: consistency. While you’re unlikely to see drastic changes after just 28 days, you can certainly expect improvements in flexibility, strength, and mental clarity if you stick to it.

These challenges are designed to help you form a habit, not necessarily transform your body overnight. If you’re looking for toned abs or dramatic weight loss, a 28-day challenge might be a great starting point — but remember, sustainable results come from long-term commitment.

Whether you choose Pilates, yoga, dance, or face yoga, the key is finding something that you enjoy and can commit to. With the right European app, you’ll have the guidance you need to make your 28-day count.

In addition to the “28-day challenge” trend, there's another growing phenomenon taking over TikTok — supermodels sharing their workout routines. Models like Elsa Hosk and Rosie Huntington-Whiteley have taken to the platform to give followers a glimpse into their fitness regimens, often showcasing intense workouts, specific diet tips, and even lifestyle advice aimed at achieving the so-called "supermodel body." Their videos promise to reveal the secret to long, lean muscles and toned physiques. But with these videos often edited and filtered to perfection, it's worth questioning whether the reality behind their routines is as glamorous as it seems. Is it about the workout, or is it about the carefully curated image? And can these routines really deliver the same results for the average person?

Can these routines really deliver the same results for the average person? Well, only time will tell — let’s check back in 28 days to see if those "supermodel bodies" are as achievable as they appear.