Exercises That Will Change Your Body In 28 Days

You can easily transform your body in just four weeks, with only 5 exercises and 10 min per day. You don’t need gym membership, special equipment or supplements. If you don’t have enough time to go to the gym, this is the perfect option for a training. You will be surprised from the results with only 10 minutes every day.

 

1. Plank plus roll the toes

Bend your elbows at a 90 degree angle and prop yourself on the elbows, forearms and forefeet. Hold your body and stay in this position as long as you can without moving your waist or butt. This exercise will help you build strong core, ripped abs and strong shoulders.

 

2. Squats

The squat take the first place here because the squat engages the Largest muscle in the body – the gluteus maximus. The glutes are the muscles with largest cross – sectional area and can provide the greatest amount of force. They create anabolic environment, which promotes body muscle gaining. Squats help our body to release testosterone and the human growth hormone, which are imperative for building muscle and increasing muscle mass. They must be part of everyone’s fitness routine.

 

3. Push up

Lie on the floor with your face down and place your hands about 36 inches apart while holding your torso up. Go downwards until your chest almost touches the floor. Press your upper body back up to the starting position. The push ups improve the whole body muscle definition, target multiple muscle groups and they especially help the process of upper body muscle definition.

 

4. Jumping jacks

Starting position – Stand up straight, hold your arms at the sides of your body and the feet in shoulder width. Start with jumping and extend your arms overhead. Extend your legs and land in the starting position.This exercise will help you burn more calories. Your pulse will be increased and you will start to breathe faster. These are signs that show that your cardiovascular system is stimulated to work. They hit the glutes, calves, abs and deltoids. Jumping jacks are recommended to be included in every calorie burning program.

 

5. Burpees

Burpees will make your body a fat burning mashine. They speed up your metabolism and you’ll burn more calories. While you are performing them, your arms, chest, quads, glutes, hamstrings and abs are also being activated. They increase your condition and endurance. There are numerous benefits from this exercise and we can use it in all of our programs. If you don’t like running, this exercise is the best alternative.

 

Workout 1

1 minute – Plank plus roll the toes

2 minute – Squats

1 minute – Push up

1 minute – Jumping jacks

1 minute – Burpees

1 minute – Plank plus roll the toes

2 minute – Squats

1 minute – Burpees

 

Workout 2

3 minute – Plank plus roll the toes

3 minute – Burpees

3 minute – Jumping jacks

1 minute – Push up

 

Rest for 20 seconds between each exercise

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

 

Your body will be stronger, and you will feel better. Perform this program and you’ll see the results.