7 Exercises That Will Transform Your Whole Body in Just 4 Weeks

Let’s be honest, a complete body transformation in a month is a tall order. But here’s the good news: you can see and feel amazing results in just four weeks!

By incorporating these targeted exercises into your routine, you’ll be well on your way to a stronger, more sculpted you. These exercises hit all the major muscle groups, giving you a comprehensive workout that boosts your overall fitness and physique.

Plus, exercise offers amazing benefits beyond aesthetics. It can increase your energy, improve your mood, and help you sleep better. You’ll also move with more ease and strength throughout your day.

In this article, we’ll explore seven terrific exercises that, when done consistently and with proper form, can help transform your body.

Let’s move your body and feel the difference!

Seven Exercises to Transform Your Body

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1. Push-Ups

It’s impossible to know for sure when push-ups were invented. They are one of the most basic exercises in existence, and many other exercises (such as the bench press) mimic the push-ups. This exercise requires no equipment and can lead to significant caloric expenditure.

How to Perform:

1. Start with your hands and toes on the ground with a flat back.
2. Ensure that your hands are directly beneath your shoulders and that your feet are spaced out a few inches from one another.
3. Slowly lower yourself toward the ground by bending your elbows and allowing your shoulders to extend backward.
4. Once your chest contacts the ground, reverse the motion and push yourself back up.
5. Complete 12-15 reps per set, 2-3 sets per day, and 2-3 sessions per week.

2. Squats

The glutes, quads, and calves are some of the biggest and most powerful muscles in the body. Therefore, an exercise that works all of these muscles, such as the squat, can burn tons of calories and can aid weight loss.

How to Perform:

1. Start in standing, with your feet spaced hip-width apart and your toes facing forward or slightly out to the sides.
2. Next, bend your knees and push your hips backward as you sit down as low as you can (without your heels coming off of the floor).
3. Once you’ve reached the bottom of your range, push yourself back into standing by straightening your knees and standing up tall.
4. Repeat for 10-15 repetitions, for 2-3 sets per session, 2-3 times per week.

3. Jump Rope

Jumping rope is equal parts taxing and fun. There are endless variations on the classic jump rope motion. Furthermore, this form of cardio will get your heart pumping harder than just about any other exercise in existence!

How to Perform:

1. First, you’ll want to select a jump rope of the appropriate length for your body (or cut your rope to size).
2. To test your jump rope length, stand on it with one foot and pull the handles up. For beginners, the handles should roughly reach your armpits in this position.
3. Now, you’re ready to start jumping!
4. The most basic jump rope move is the single hop with both legs.
5. To perform this move, turn the rope and jump over it every time it gets close to your feet. Start by jumping rope for 1 minute, with 30-second breaks, for 10 rounds. You can perform this routine 3 times per week.
6. Once you master the basics, you can experiment and create truly awesome jump rope routines!

4. Burpees

Burpees are almost universally hated by exercisers. This movement is exhausting, no matter who you are. Best of all, burpees provide a way to get both muscular endurance and a cardiovascular workout in a very small amount of space.

How to Perform:

1. Start in standing.
2. As quickly as you can, drop into the “up” portion of a push-up position.
3. Next, jump your legs forward and return to standing.
4. Perform as many burpees as you can in the span of one minute. Then take a break for 30 seconds and repeat for 5 rounds.
5. Perform this workout 2-3 times per week.

5. Mountain Climbers

Much like burpees, mountain climbers allow for a great muscular endurance workout as well as a cardiovascular workout. This exercise burns loads of calories and can leave even the most in shape people gasping for air.

How to Perform:

1. Place your hands and feet on the floor in the “up” phase of a push-up.
2. Next, bring your right knee to your chest as quickly as you can.
3. Then, return your right foot to the starting position as you simultaneously bring your left knee to your chest.
4. Continue to alternate in this pattern as fast as you can for 1 minute. Then, take a 30-second break. Repeat this pattern for 10 rounds, 2-3 times per week.

6. Planks

Isometric exercises, such as planks, are awesome for weight loss and strength gains. By slowly increasing your hold time on planks, you’ll slowly but surely increase your strength and endurance.

How to Perform:

1. Start on your forearms and toes, with your back flat as a board.
2. Ensure that your spine is completely straight and not bending upward or downward.
3. Hold this position for as long as you can (aim for 30 seconds to start) and perform 3 sets per day, 2-3 times per week.

7. Glute Bridges

The glutes are powerful muscles that power most of our lower body movements. By working these muscles, we can vastly increase our lower body strength and power.

How to Perform:

1. Lie flat on your back, with your knees bent and your feet flat on the floor.
2. Press down through your heels, lifting your buttocks off of the ground.
3. Hold this position for 10 seconds, complete 10-12 reps per set, for 2-3 sets per session, 2-3 times per week.