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Transform Your Body With This Simple 4-Week Exercise Plan


“A healthy mind in a healthy body,” goes the famous proverb that everybody should respect. And nowadays, people are more than aware that a healthy body means a lot in today’s unhealthy world.

So, if you’ve put getting fit as one of your New Year’s resolutions, here’s an easy plan that you can do from home and watch your body transform.

Of course, there’s no such thing as getting fit doing nothing, no matter how many people are trying to say that, but this plan involves 5 simple and easy-to-remember exercises that only require your will and a little free space in your house.

Before you read the plan, here are the exercises that you will need to know:

1. Plank

Among the most effective and most underrated exercises ever, the plank will help you get some tough shoulders and ripped abs. Simply take a push-up position on the ground, clasp your hands and bend the elbows at 90 degrees.

By supporting your body with your elbows, forefeet, and forearms, and keeping it in a straight line, you need to hold the position for as much as you can. Don’t move your waist and butt at all.

2. Push-ups

This exercise involves every muscle in your body. Put yourself in the plank position and start pushing your body up with your hands. Keep your legs, butt, and back in a straight line and do several repetitions.

3. Squats

Squats are designed to help you burn fat in a healthy way while strengthening your core and building strong hams, calves, and quads.

Get in the initial squat position and stretch out your arms forward, keeping your spine straight and your face faced forward. Do this exercise slowly and stay focused on your positioning, making always sure that your hips are in a parallel line to the ground. When you go down, get as lower as you can, but don’t force it if you’re unable to do this.

4. Bird-dog

This exercise is designed to strengthen your lower back and abs. Get on all fours, supporting your body on your hands and knees. Stretch your left arm and your right leg outward and keep your body straight and balanced. Hold for a few seconds, return to initial position, and switch arm/leg.

5. Lying hip raises

This exercise will strengthen your abs, back, thighs, glute muscles, and hamstrings. Lie down on the ground flat and bend your knees, keeping your feet flat on the ground. Stretch out your arms at a 45-degree angle and raise your hips by squeezing your glute muscles. Repeat several times.


This plan is made out of 2 different workout routines you will need to switch between. The workouts consist of the 5 exercises mentioned above. Your job is to follow the routine step by step.

1st workout routine
1. Plank – 1 min.

2. Push-ups – 1 min.
3. Squats – 2 min.
4. Bird-dog – 1 min.
5. Lying hip raises – 1 min.
6. Plank – 1 min.
7. Push-ups – 1 min.
8. Squats – 2 min.
Make 10-second breaks between each exercise.

2nd workout routine
1. Plank – 3 min.

2. Bird-dog – 3 min.
3. Lying hip raises – 3 min.
4. Push-ups – 1 min.
Make 10-second breaks between each exercise.

WEEK 1 & 3
Day 1 – 1st workout routine

Day 2 – 2nd workout routine
Day 3 – 1st workout routine
Day 4 – 2nd workout routine
Day 5 – 1st workout routine
Day 6 – 2nd workout routine
Day 7 – Rest

WEEK 2 & 4
Day 1 – 2nd workout routine

Day 2 – 1st workout routine
Day 3 – 2nd workout routine
Day 4 – 1st workout routine
Day 5 – 2nd workout routine
Day 6 – 1st workout routine
Day 7 – Rest

This workout program will not only give you a tight and strong body, but you’ll also experience higher energy levels and feel healthier. Perhaps the best thing about it is that you don’t even have to leave your house, as these exercises require nothing but your body weight and just a little free space around you.

Give it a try – you’ve got nothing to lose!