5 Body Weight Exercises That Will Change Your Body In 28 Days

5 Simple Exercises That Will Transform Your Body in Just Four Weeks

While many people choose expensive gym memberships, special equipment and supplements, there are also those who like to keep it simple – eat less but healthy and perform body weight exercises at home. Who gets better results?

In general, it’s the people who don’t forget that the focus of their goals and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends, these people achieve sustainable progress and lead happier lives.


That’s why in this article we’d like to encourage you to stop worrying about whether you should start performing miraculous exercises or try the latest super food with sensational fat loss properties and simply go back to the basics. If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to your goal.

Let’s get started:

#1. Plank

The plank is one of the greatest and most underrated exercises ever.

          Plank

It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

#2. Push-ups

The push-up is the ultimate body weight exercise that utilises literally every major muscle in your body, therefore helping you firm your whole body.

                                                               Push-up

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and buttocks. Lower your body down on the same way and repeat.

#3. Squats

Squats will help you build your quads, hams, calves and most of all those glutes! Whilst strengthening your whole core and enhancing greater overall fat burning.

                                                                    Squats

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your legs and glutes.

#4. Bird-dog

From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

  Bird-dog

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

#5. Lying hip raises

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

                                                                   Lying hip raises

Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

The four-week plan

This program consists of two separate basic workouts:

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.

Rest for 10 seconds between each exercise.

Workout #2

3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.

Rest for 15 seconds between each exercise.

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

WEEK 1

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

WEEK 2

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

Rotate week 1 and week 2 for the duration of the exercise programme

If you perform this program, you’ll be surprised with the results. Your body will be stronger and tighter, you should feel better and your health should improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water).

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