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

Getting the body of your dreams requires routine and discipline, and it is achieved in the quickest and healthiest way if you follow a healthy diet and an effective workout plan.

The following 5 exercises, if performed regularly, will help you transform your body in only 28 days:

1. Plank

This is a static, but whole body exercise. You should lie on the floor with the stomach down, the elbows bent by 90 degrees. Hold the body in a straight line from the head to the toes.

2. Squats

Stand on the feet, bend the knees to make the highs parallel to the ground, and bring the body down, while the spine remains straight.

3. Push-ups

Start on the hands and knees, come onto the balls of the feet and the heels of your hands, and walk the feet back until you are in a plank position.

Then, bend your elbows, lower the body, and slowly push yourself back up to the starting position.

4. Lying hip raises

Lie on the back, with the feet flat and the knees bent, stretch the arms out to your sides at a 45-degree angle, squeeze the glutes and raise the hips toward the ceiling, to tilt your pelvis.

Then, lower the body and repeat. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

5. Bird-dog

From a plank position, prop yourself on the knees and hands, stretch one leg and the opposite arm, and hold. Then, lower them, and repeat with the opposite arm and leg.

The exercise program consists of two separate basic workouts, that need to be performed as explained below:

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.


  • 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


  • 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

You should rotate week 1 and week 2 for the duration of the exercise program.

After this month, you will have your body completely reshaped and strengthened!

For optimal results, make sure you also follow these useful tips:

  • Aim for at least three meals daily, which will keep you full of energy and satisfied;
  • Focus on meals rich in protein;
  • Eat whole grains, which are rich in fiber, regulate blood sugar, and keep you full;
  • Drink plenty of water, and enjoy homemade soups and juices to keep you satisfied;
  • You should fill up on fruits and vegetables;
  • Control the size of your portions;
  • Avoid sodas and caloric drinks like sweetened tea, juices, sugary shakes, coffee drinks, cocktails;
  • You are allowed to indulge in a cheat meal once a week;
  • Take magnesium and vitamin D supplements;

Source: www.forhealthylifestyle.com


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