10 Minute Workout to Completely Transform Your Body in 4 Weeks

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10 Minute Workout to Completely Transform Your Body in 4 Weeks
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You don’t need to wait for the new year or the summer to make a resolution to become fit. Follow the seven simple exercises bellow to change how you look in as little as thirty days!

These type of exercises target multiple muscle groups and they don’t require an expensive equipment. In fact, you can do them at the comfort of your home and all you need is commitment, determination and ten minutes a day.

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Your commitment will not only improve your body and the way you feel, but will also create a habit that will stay with you for a long time to come. And if you want to improve the results even more, you can always increase the exercise time and effort.

For best results combine these exercises with a healthy nutrition and lifestyle.

Find below some of the best exercises to give you a full body workout:

1. Planks

The plank exercise is a ridiculously simple yet amazingly beneficial endurance exercise that can help to strengthen and tone the core muscles of the abdomen, hips and back.

The best thing about planks is that they can be modified, so that people of all fitness levels can find the type of plank that is right for them. Beginners can start with a basic plank position, and work their way up to modified forms that can challenge even the most athletic bodies. You can read about different variations of this exercise in my previous article which includes illustrations and a video.

Here’s how to do a plank:

  1. Lie flat on the ground, face-down.
  2. Place your arms so that your shoulders are directly over your elbows, wrists aligned with elbows in a straight line (see illustration).
  3. Tighten the abdominal muscles and your buttocks and hold the position as long as you can. Make sure to suck your belly button and keep your body as straight as possible without locking your knees. Continue to breathe and don’t hold your breath. Gradually extend the time of holding yourself in the position.
  4. Rest for about a minute between repetitions.

plank

2. Push-up

Push up is one of the best exercises for firming your chest, and as an added bonus it will also strengthen your back, triceps and core muscles. You can do it at home without any special equipment.

Here’s how to do push-ups:

1. Lie on your stomach and place hands on the ground next to your armpits and push yourself up so your elbows are slightly bent. Make sure to keep your stomach tensed.
2. Bend elbows and lower body until hovering a few inches above the floor. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
3. Then repeat again by lowering back down to your lowest point, holding for 1 deep breath and coming back to your half-way point for one more hold.
4. Repeat as many times as you can.

For an easier variation you can place your knees on the ground.

push up

3. Lunges

Lunges are one of the best exercises for strengthening and toning the thighsbuttocks and hamstrings (back of the upper leg muscles).

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If you want to increase their impact, you can hold a dumbbell in each hand while performing the lunge. To diversify the exercise, you can pick a target 50 meters away and perform lunges towards the target.

Here’s how to do lunges:

Stand straight with your feet shoulder-width apart. Take your right leg forward and left leg back. Then slowly bend the knees until both legs are nearly at right angles. Then push back up to starting position. Remember to keep your back straight and don’t let your knees extend over your toes. Perform 1 set for each leg, 10-15 repetitions.

lunges

4. Squats

The squat is another classic exercise that is especially good for the lower body. Squats are one of the best exercises for toning your legs and butt  and they are great for strengthening your thighs, hips, and hamstrings. The squat is the perfect exercise for getting a firmer, rounder, bubble butt.

Here’s how to do squats:

Stand with your feet shoulder-width apart and your hands stretched forward for extra balance. Now bend your knees and lower yourself – your knees should be nearly at a 90 degree angle and your thighs are parallel to the floor (see illustration). Don’t forget to keep your back straight and don’t let your knees extend over your toes. Then get up back to starting position. Perform 2 sets of 15-20 repetition.

glutes leg lift

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5. Quad opposite arm-leg raise

This exercise is one of the best exercises for strengthening your back. It targets the core muscles, as well as the muscles of the back, buttocks, hips and shoulders.

Here’s how to do quad opposite arm-leg raise:

  1. Balance your body on your hands and knees, with hands located shoulder-width apart and slightly forward, and knees below your hips and slightly apart.
  2. Lengthen your right leg and left hand simultaneously. Return to the base position and do the same with the other side (lengthen your left leg and right hand simultaneously). Repeat 10 times for each side.

back

 

6. Crunches / Sit ups (including Crunch and twist)

Crunches are one of the best exercises for shaping your tummy.

The terms “sit ups” and “crunches” are sometimes used interchangeably, but there are some clear differences between them. These exercises work the abdominal muscles differently – sit up is a larger movement in which you lift your entire back off the floor, whereas crunch is a smaller move in which you only lift your upper back.

Sit ups involve not only the abs, but also other muscles in chest, back, neck and hips, whereas crunches isolate the abdominal muscles without using muscles in your hips.

Whether you choose crunches or sit-ups, make sure that you primarily work your ab muscles rather than the hip flexors.

Here’s how to do crunches (position A):

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To work your upper abdomen, lay on the floor and hold your hands by your ears rather than behind your head to prevent a neck strain. Bend your knees with your feet on the floor. Then lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling. Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. Repeat 15-25 times.

Here’s how to to crunch and twist (position B)

This exercise works the obliques (also known as love handles). Start with the same position as the above exercise (crunches), but this time raise yourself up slowly then twist your body from the waist (not back and shoulders). Try to touch your left knee with your right elbow, untwist and go to starting position. The next time do the opposite side and try to touch your right knee with your left elbow. Repeat on each side 10-15 times.

Crunches

7. Bridge Pose

Originated in yoga, the bridge pose is commonly used to stretch and strengthen the back and abdominal muscles as well as open the lungs and chest. This pose also stretches your hips, strengthens the hamstrings and the buttocks. This is also a good exercise to strengthen the pelvic floor muscles (read more about it in my article about the importance of Kegel exercises) as well as treating sit bone pain (ischial tuberosity pain).

Here’s how to to bridge pose:

Lie down on your back and place your hands alongside your body, palms down. Bend your legs and keep your feet flat on the floor shoulder-width apart. Your knees should be aligned with your toes. Lift your hips and back until only the base of your shoulder blades remains on the floor. Hold this position for s few deep breaths (or you can pulse up and down). Lower your hips and repeat several times.

bridge pose

Example of an exercise plan

First week

Do each exercise for 1-2 minutes and take 10-20 second break between each exercise.

For best results combine with a cardio workout to raise your heart rate, for example 10-20 minutes brisk walking (for more information read my article about how to lose weight by walking).

Second week

Choose 3-4 exercises and do each exercise for 3 minutes.

Take 20-30 second break between each exercise.

Make sure to alternate between the 7 exercises.

For best results add 10-20 minutes brisk walking.

Third week – Repeat the first week set.

Forth week – Repeat the second week set.

Other simple exercises to tone and strengthen your body:
1. Best exercises to strengthen your back
2. Best tummy exercises
3. Exercises to tone legs and butt
4. The best chest exercises
5. Simple exercises for jiggly arms
6. Best inner thigh exercises

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