5 Simple Exercises to Transform Your Body in Just 4 Weeks

When it comes to exercise, it’s easy to get overwhelmed by the countless routines out there. While everyone’s fitness goals and body types differ, some exercises are so effective that they work wonders for almost anyone. These versatile moves can tone and strengthen your entire body, and by following a 4-week plan, you’ll see noticeable changes in no time.

Here are 5 exercises, suggested by HIIT experts, that are foundational for body transformation:

1. Plank

A core-strengthening classic, the plank works your abs, shoulders, and glutes.
How to Do It: Lie face down and lift yourself onto your forearms and toes, keeping your body in a straight line. Engage your abs and glutes, holding as long as you can. Rest for 1 minute, then repeat.

2. Push-Ups

This full-body exercise targets the arms, chest, and core.
How to Do It: Start on all fours, with hands slightly wider than shoulder-width. Lower your body in a straight line until your chest is close to the ground, then push back up. Repeat as many times as possible in 1 minute.

3. Squats

Squats are perfect for toning the legs, glutes, and core.
How to Do It: Stand with feet parallel and lower yourself into a squat by bending the knees and pushing the hips back. Keep your core engaged and return to standing. Start without weights and add them as you progress. Do this for 2 minutes.

4. Bird Dog Plank

This move combines balance and core stability, targeting your abs and lower back.
How to Do It: Begin on all fours. Extend your right leg backward and left arm forward, holding for a few seconds. Alternate sides. Repeat for 1 minute.

5. Glute Bridge

This exercise strengthens the glutes and hamstrings while engaging the core.
How to Do It: Lie on your back with knees bent and feet flat. Lift your hips, forming a straight line from shoulders to knees. Hold briefly, then lower. Repeat for 1 minute.

4-Week Training Plan:

Workout 1

• Plank – 1 minute
• Push-Ups – 1 minute
• Squats – 2 minutes
• Bird Dog Plank – 1 minute
• Glute Bridge – 1 minute
• Plank – 1 minute
• Push-Ups – 1 minute
• Squats – 2 minutes
• Rest for 10 seconds between exercises.

Workout 2

• Plank – 3 minutes
• Bird Dog Plank – 3 minutes
• Glute Bridge – 3 minutes
• Push-Ups – 1 minute
• Rest for 15 seconds between exercises.

Weekly Schedule:

• Weeks 1 & 3:
  • Day 1 – Workout 1
  • Day 2 – Workout 2
  • Day 3 – Workout 1
  • Day 4 – Workout 2
  • Day 5 – Workout 1
  • Day 6 – Workout 2
  • Day 7 – Rest
• Weeks 2 & 4:
  • Day 1 – Workout 2
  • Day 2 – Workout 1
  • Day 3 – Workout 2
  • Day 4 – Workout 1
  • Day 5 – Workout 2
  • Day 6 – Workout 1
  • Day 7 – Rest

With dedication, these simple yet effective exercises will help you build strength, tone muscles, and transform your body in just 4 weeks!