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Build Muscle Burn Fat Challenge

You can get stronger at home.

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4 Weeks
Challenge length
5× / Week
Workouts
20–25 min
Per session
At Home
Mat only to start
Coached
Every workout by Jo
Jo

This is where
your body changes

Over the next 4 weeks, I will guide you through a structured strength program designed to help you build muscle and burn fat in a way that changes your body through:

01Proper form
02Controlled reps
03Progressive challenge

I will coach you through every workout, showing you exactly how to move, how to push yourself, and how to get the most out of each session.

At the end of these 4 weeks, you won't just feel like you worked out, you'll see and feel that your body is stronger, more defined, and built differently.

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Every
thing
you
need.
01 The Structure

A mix of strength and cardio that builds on itself every single week.

4
Weeks
Progressive overload
5×
Per week
Mat only to start
3×
Strength
~25 min each
2×
Cardio / Mobility
~20 min each
  • Slower, more controlled reps
  • Pulses and extended sets
  • Form-focused variations
  • Single-leg and stability work
02 The Test

Track results you can measure. Hit record, set your baseline, and retest to see how far you've come.

4 WEEKS
Day 1 Baseline
Day 30 Test again
Exercise Day 1 Day 30
Squats (45 sec)18 reps31 reps 🔥
Push-ups (45 sec)9 reps19 reps 🔥
Plank hold22 sec58 sec 🔥
Glute bridge hold30 sec75 sec 🔥

* We'll be highlighting members with the most improvement.

03 What You Get

Everything is structured so you can follow the plan, and actually finish it.

Complete 4-week plan
A live workout with Jo
Weekly bingo for consistency
Completion certificate

Is this for you?

This challenge meets you exactly where you are no matter your starting point.

This challenge helps you burn fat while building a stronger body.
This helps you rebuild muscle and definition.
This gives you the most effective foundation from day one. No experience needed Jo coaches you through every single movement so you always know exactly what to do and how to do it.
Rebuild core strength, glutes, and stability safely at your own pace. The program is structured to meet you where you are and build from there.
Strength training is one of the most effective tools to support metabolism, maintain muscle mass, and improve long-term strength and energy during and after menopause.
Join the Challenge

Homies
Transformations

Real women. Real results. These are just a few of the homies who showed up, did the work, and came out the other side stronger than when they started.

Jaz
Jaz
Jaz

"I'm 2 weeks in with the app and loving it! Seeing and feeling results already and it feels sooo good. Jaz"

Jessica
Jessica
Jessica

"I just have to say thank you from the bottom of my heart for what the growwithjo team has done for me. After being very overweight my whole life and through my pregnancies, you all gave me my life back. Thank you for showing me that being healthy can be fun and enjoyable!"

London
London
London

"You have to stay consistent to see true and lasting results!"

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You won't be
doing this alone

Everything you need to stay consistent is in one place. Just show up.

Full workout calendar

Tells you exactly what to do each day. No guessing, no planning just show up.

Community tab

Share progress and connect with other women doing the challenge alongside you.

Live accountability call

Ask questions, reset, and stay on track with Jo and the whole group.

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Pick your
plan

No equipment needed. Cancel anytime. Just show up and do the work.

Challenge Only
$99
One-time · 4-week access
 
  • Full 4-week Strong at Home program
  • Live workout with Jo
  • Weekly bingo + accountability
  • Completion certificate
Join the Challenge
Best Value
GWJ Home Membership
$16.58
Per month
Billed $198.99 / year · Cancel anytime
  • Strong at Home + all GWJ programs
  • Live workout with Jo
  • Weekly bingo + accountability
  • Full workout calendar
  • Community tab access
  • New challenges & content monthly
Join the Challenge

Questions
answered

All you need is a mat to get started. A pair of dumbbells is optional if you want to level up, but not required. The program is designed to challenge you without them.
Yes. The workouts are structured so you can start exactly where you are and improve week by week. Jo coaches you through every movement so you always know what to do.
Yes. Building muscle supports fat loss and improves body composition more effective and sustainable than focusing only on the scale. You'll burn fat while getting stronger.
The challenge starts every Monday. As soon as you join, you'll get access to the GWJ Home app so you can prepare for Day 1.
This is exactly what you need. Building muscle after weight loss creates definition and tone that cardio alone can't give you. This program was designed for this exact stage.
Yes, as long as you've been cleared for exercise. The program builds strength progressively and includes stability and core work ideal for the postpartum body.
Yes. Strength training is one of the most effective tools for supporting metabolism, maintaining muscle mass, and improving long-term strength during and after menopause.
No. You can purchase the challenge on its own. The GWJ Home membership gives access to all programs and is the best value if you want to continue training after the 4 weeks.

We start
on monday.

4 weeks. 5 workouts a week.
Coached by Jo, supported by your community.
This is the plan that changes things.

Join the Challenge