Ready, reset, go: our Flat-Belly Challenge has 21 days of belly-blasting workouts, tips, and recipes to help you start a new season on a fresh note. Day 17's challenge is a belly-blasting cardio workout followed by a delicious tropical detox salad, plus a bonus boost to help you reach your flat-belly goals.

Image Source: POPSUGAR Photography / Kat Borchart

Time Speed
Incline Notes
0:00-5:00 4.0 3.0 Warmup
5:00-6:00 6.5 1.0
6:00-7:00 4.0 1.0 Recover
7:00-9:00 6.5 1.0
9:00-10:00 4.0 1.0 Recover
10:00-13:00 6.5 1.0
13:00-14:00 4.0 1.0 Recover
14:00-16:00 6.5 1.0
16:00-17:00 4.0 1.0 Recover
17:00-18:00 6.5 1.0
18:00-19:00 4.0 1.0 Recover
19:00-20:00 6.0 3.0
20:00-21:00 4.0 1.0 Recover
21:00-23:00 6.0 3.0
23:00-24:00 4.0 1.0 Recover
24:00-27:00 6.0 3.0
27:00-30:00 4.0 1.0 Cooldown

Click here for an image-free, printable version of the workout. If you're sick of the treadmill, try this 30-minute interval elliptical instead.

Pineapple Arugula Salad

Image Source: POPSUGAR Photography / Lauren Hendrickson

Relieve digestion woes and help shrink your belly with a tropical pineapple arugula salad. Pineapple contains enzymes that help you debloat and ease digestion, while avocado contains fiber and MUFAs (monounsaturated fatty acids) to fight belly fat. Plus, this salad is bursting with fresh flavor, so all your taste buds will be satisfied.

Bonus Boost: Detox Lemon Ginger Water

Image Source: Instagram user gingerwithsoul_1

Looking for an extra flat-belly boost today? Add a few detoxing and debloating ingredients to your water. Squeeze some lemon, grate some ginger, and slice some cucumber into your water for added flavor and nutrients. You might even find yourself drinking more — a great strategy for flushing out your system and making you feel less puffy. Learn more about how to make detox water here.