You Can Transform Your Body in Just Four Weeks with These Five Simple Exercises

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You might be surprised about how possible it would be to effectively transform your body in one month. Everyone actually desire to get fit and healthy as much as possible and the major problem is that not all of us have the time to be at the gym.

Some people prefer doing their daily routine at the gym with their expensive membership subscription. Also, there are people who like to keep it simple by just eating less, but healthy and doing their routine regularly at home. Therefore, there is no need to panic about if you should start cutting your favorite foods in your meal plan and embark on intense exercises every single day just to transform your body.

This article will reveal what you can do in simple form and how it will effectively transform your whole body composition whilst offering you with five different exercises that you can be doing at home every day.

The improvement will start from your waistline size and your overall body in less than a month. However, you mightn’t achieve those dreams within a very short period of time but the exercises will guarantee you the feeling of being one huge step near to the unattainable goal.

You should ensure to check through the exercises to choose the one that best suit you before trying them out.

Simple Five Exercises to Transform the Body

1.     Plank: A plank is a bodyweight and physical exercise that is aimed towards strengthening the abdominal muscles. Therefore, instead of using dumbbells, you will use your body weight to build strength. Check out this three minutes plank workout below courtesy of Bowflex on YouTube.

2.     Push-ups: Push-ups is another form of physical exercise that is considered one of the basics yet one of the hardest things to do. If you consider getting a great way that will help build up your upper-arm strength in addition to a stronger core, then you should consider adding push-ups to your daily routine. Make sure your body is properly aligned to do it correctly. If you are a novice to push-ups, you can simply adjust the reps, and once your body is fond of this exercise, you can challenge yourself by increasing the sets. Check out the 5-minute at home push-ups workout below courtesy of onlykinds fitness on YouTube.

3.     Squats: A squat is not just a leg exercise as it also promotes body-wide muscle building by catalyzing an anabolic environment. It also promotes mobility; balance and helping you complete real-world activities with ease.According to research, when a squat is done properly, it can improve knee stability and strengthen connective tissue. Ideally, this exercise should be a part of virtually everyone’s fitness routine, as they offer whole-body benefits. You can check out the five minutes thigh and butt home work out below courtesy of fitnessblender on YouTube.

4.     Bird-Dog: Bird-dog exercise will help strengthen and improve the endurance of your muscles by positioning yourself on hands and knees. You can simply check out the Bird dog exercise workout below courtesy of Howcast on YouTube.

5.     Lying Hip Raises: This exercise doesn’t only target your glutes and harmstrings but it also strengthens your abs, back and thighs. You can kindly check out the YouTube workout below courtesy of LivestrongWoman.

The Four-Week Plan

Workout 1

  • 1 minute  Plank;
  • 1-minute Push-ups
  • 2 minutes  Squats;
  • 1-minute Bird-dog;
  • 1-minute Lying hip raises;
  • 1 minute  Plank;
  • 1-minute Push-ups
  • 2 minutes  Squats;

You should rest for 10 seconds between exercises.

Workout 2

  • 3-minute  Plank;
  • 3 minutes  Bird-dog;
  • 3 minutes  Lying hip raises;
  • 1-minute Push-ups;

You should rest for 15 seconds between exercises.

This is performed 6 times per week, followed by one rest day.


Day 1 – Workout 1
D-2 – Workout 2
Day 3 – Workout 1
D-4 – Workout 2
Day 5 – Workout 1
D-6 – Workout 2
Day 7 – Rest


Day 1 – Workout 2
D-2 – Workout 1
Day 3 – Workout 2
D-4 – Workout 1
Day 5 – Workout 2
D-6 – Workout 1
Day 7 – Rest

Switch back to week 1 after you complete week 2. There you have it!

It is our hope that this article help transform your body with the stated five simple exercises, one step at a time in less than a month. Best of luck on your fitness journey!

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