Everybody seems to raving about health and fitness these days.
And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home.
And who gets better results?
You guessed it. In general, the people who don’t forget that the focus of their goals is themselves and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends.
These are the people who 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 this or that miraculous exercise or try the latest super food with sensational fat loss properties and just go back to the basics – the best solutions to the greatest problems are usually right in front of our noses.
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 this once unattainable goal.
Here we go:
#1. Plank
The plank is one of the greatest and most underrated exercises ever.
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 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 b**t.
#2. Push-ups
The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body, thereby helping you firm your whole body.
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 b**t. Lower your body down on the same way and repeat.
Read more: 5 Best Bodybuilding Workouts To Gain Muscle Mass Fast
#3. Squats
Squats will help you build your quads, hams and calves, while also strengthening your whole core and enhancing greater overall fat burning.
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, keeping your head facing forward. Make sure that your back doesn’t round.
Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.
#4. Bird-dog
From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.
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 bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs.
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 exercises.
Workout #2
- 3 minutes Plank;
- 3 minutes Bird-dog;
- 3 minutes Lying hip raises;
- 1 minute Push-ups;
Rest for 15 seconds between exercises.
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
Switch back to week 1 after you complete week 2.
If you use this program regularly, you’ll be very surprised with the results. Your body will be stronger and tighter, you’ll feel better and your health will improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water).
So why not give it a try and see for yourself!
Thank you for the great tips
For information, I am young, rather healthy, I’m not fat but looking to lose maybe 8 pounds. I’ve been walking a lot this summer but since I returned home I found myself not moving at all and I think I need to work out a little.
I tried this today. I’ve not been exercising lately and I found this too hard for me. So I think it’s important to state these exercises are for people that already are used to exercising, even a little.
Even more important: it should be reminded that you have to stretch before exercising. I forgot to because I’m not used to it and it could be dangerous.
Also, 6 times per week seems pretty rough for a beginner. I think I could make it but I’m 110% sure I will get sore muscles tomorrow and it will be painful, get worse every day and I will eventualy stop either because of lack of motivation or injury.
This program might be great for “sports people” who don’t die after doing these exercises, do not forget to stretch and are already used to working out every day.
I would suggest to people like me to search another exercice program, with a streching program, more than 10 seconds (!!!) rest in between each exercise in order to help you build a healthy habit, not accomplish the 1 month challenge and give up sports forever and get fat.
Karolina,
Adapt the routine/process to your needs! You’ve already identified what you need to do to make this work for you. Keep it simple!
Michael
Please keep in mind that the pain is lactic acid buildup in your muscles. A proper cool down and stretch after working out is just as important than before working out. Also that if you can do things to increase blood flow into your sore muscles will help rid of lactic acid buildup. Drinking lots and lots of water consistently helps as well. Rest is also just as important but simply moving ypur blood into your muscles can make a difference and you can do that on the couch too.
A 3-minute plank on day 2 of a new program? Jeez, Louise! I’m in my second week of this and just that 3- minute plank, alone, has me dreading all workout #2 days! I guess the bright side is that I’m thankful for workout #1 days!
There was a day when I could do these without a problem. Not now. Now that I’m past the 50 year mark I have slowed down and I’m kind of glad. These are great exercises that only take a few minutes and keep me strong. Since I walk 3 miles every day I only do these twice a week and to start only 30 seconds for each one. We’ll see if I make it to the 1 and 3 minute sessions. Hmmm!. I also do Pallof presses. I hope between these and my walking I will be strong enough to take care of myself well into my 80’s. That is my goal.
I’m 73 and race walker . I train 3 times a week over 5-10k but I wanted to add some muscle building into the week . I can’t do the 3 min board do I do one minute at a time and the press ups I do against the kitchen worktop . Hoping I soon be stronger .
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This is a great exercise routine especially since you can do it at home with no weights and just your body and a mat. I’m one week in and I’m already feeling the result. My muscles are sore here and there but nothing too major. I will say the 3 minute plank is a killer though and it becomes a mental game just to finish it each time. I’m hoping it gets a little easier over the next couple of weeks. Thanks for posting this online!
Great Exercise, just be patient and follow the program !! you will not regret it. Thanks,
I did these two years ago and loved them, except the pkanks really hurt my neck and shoulders.
I started these again this past Monday, but do modified planks off of the armrest on my couch and do push-ups on the wall. If I can’t hold the plank the entire time, I take “microbreaks” for a few seconds until the time is up.
It has only been 4 days and I feel better and tighter. It wakes me up, quickly! With the modifications, **NO PAIN!**
Once I drop more weight and get stronger, I’ll be doing these with no modifications or “microbreaks.”
Thanks for this!
Great routine. Have done it for 5 weeks and noticed a great difference…can do 70 pushups in the one minute bursts!!! Question is; What is the next level for this exercise routine? double up to morning and night???? Really like this. it gives great results. Ready to increase the effort!!! Thanks
Run the routine in cycles and add another cycle
For those commenting on the 3 minute planks. It’s not asking you to hold a plank for the full minute or 2 minutes or 3 minutes.
The description on how to perform the exercise is to get into the proper position and hold it for as long you can and then repeat until you have reached the indicated workout minute duration.
It’s obvious that a workout program is not going to require a 3 minute plank hold. That’s difficult for even a conditioned athlete
.
Really people got to want it stop complaining and just do it .little soreness is always gonna happen it’s good sore not bad sore .no pain no gain sorry but that’s what it takes to be in shape and not fat
EXACTLY!!
Love the body weigth excersize plan. I am age 71 and have routine that starts with a 10 min. warm up on a rowing ergometer. Then :-
1. Rollout on a fit ball to 30 push ups
2. Rollout wheel from knees to prone position. 12 number
3. Standard plank for 100 sec.
4. Buterfly plank fro 10 sec.
5. Side plank for 50 sec each side
6. One arm plank 50 secs each side
7. Reverse plan with one leg bent, 50 secs each side
8. Tow legged reverse plank 50 secs
9. lying flat on back, leg raise lifts, 50.
10. half crunch with bent knees, feet off the floor, 500 number
11. Hip raise, 50 number
12. Squats, slow, 50 number
13. Squat press, 50 secs
14, With a rubber sports band held, seated, hold and stretch back for 50
15. With rubber stretch band, held, seated, two hand rowing action. 50 number
16. With rubber stretch band, held, seated, one arm rowing action, 25 each arm
17. With rubber stretch band fixed, two arm bicept curls 25
18. With rubber stretch band fixed, single arm bicept curls. 12 each arm
19. Cool down on rowing ergometer, 10 minutes total, start with 2 minutes light, followed by 10 number max strokes, three sets, finish with light rowing.
This routine takes about an hour. I do this a min. once per week. should do it more often. Because I do this weekly for many years I don’t get sore muscles. On other days during the week I do sessions on the rowing ergometer varying between easy sessions for 40 minutes to HIIT session 20 to 30 minutes.
The secret is to have a routine. Regular exercise is important to feeling good and maintaining health and fitness. If done on a regular basis you will not get sore muscles and will avoid exercising. There is no need to work to your max. Work to what suits you mentally. But do it regularly. I might change my routine to try working out every day for say min. 30 minutes and see how it goes. A change is also good to provide variety to keep your interest.
Just curious…am I supposed to keep my stomach sucked in on all of these? I’m rehabbing a broken back and just got a nerve block a few days ago that has me feeling pretty darn good but I still have to wait a few days before trying to exercise or go to PT again. When I was going to PT and trying to do bird dogs…it was so hard to keep my “core engaged” as it really hurt my back. Hoping it won’t be so bad now that I’ve had the steroid injection.
But just wanted to ask because it wasn’t specified. Not going to jump into this routine but will show it to my physical therapist and see what she thinks. Thanks!
Ahh, so sorry to hear about your injury. To answer your question, no you don’t need to keep your stomach sucked in. Of course your core needs to be tight like on every other exercise.
However, I would skip working out and consult with a doctor first before jumping into any workout program, especially after a broken back.
Simple is best. At 58 and fairly fit, I’m starting my planks 20 secs in form, then drop my knees for secs, rotating back and forth. Push ups can be started on a dresser or counter, gradually lowering. Squats each finish with a good b**t squeeze at the top. Bird-dogs can certainly progress to include knee-to-elbow taps. Hip raises just feel so great! Thank you for this great encouragement that any of us can jump into and safely modify individually. Thanks for keeping strong health simple.
Love all of these suggestions! I can’t wait to try all of them!
Great routine yes, thank you! If you make it your habit, it’s hard to skip, your body will require it! I just wanted to answer about the sucked in stomach. I had a yoga teacher once and she constantly reminded us about it. If you have it in you have more chances to get a flat stomach. If you work on your abs, suck it in!
This routine seems very beneficial. Thanks for sharing!