6 Exercises For Women That Will Transform Your Body In Just 4 Weeks

Searching for the best exercises to lose weight and change your body?

A perfect six pack or dream butt can be achieved if we focus only on that area, but it will cost us much more and will not be as profitable. On the other hand, if we work the whole body, we will be healthier, we will gain resistance, we will tone the whole body and it will take less time to reach our goal.

If you want to reap the benefits of working your whole body to get fit and toned, this is the perfect exercise routine to work all muscle groups. With just 6 exercises and 15 minutes a day (you can start with 3 days a week if you are a beginner) you will be fit, healthy and toned. It will make you sweat, it will make you stronger, and it will be fun.

Let’s get started!

The perfect exercise for weight loss

1. Burpee with jumps from side to side

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A burpee is a very complete movement and incredibly useful for developing our cardiovascular capacity. It is a kind of bending on the ground, accompanied by a jump. To do it, we have to take these steps:

  • Start from a comfortable position.
  • Place your hands on the floor (without lying down!).
  • We stretch our legs quickly, almost explosively, to get into the right position for the bend.
  • We do a bend and try to touch the floor with our chest.
  • When we return to the starting position of the bend, we give ourselves another impulse to bring our hands back close to our legs.
  • We jump from this position until we stand up. While doing this, we stretch our arms to the ceiling.
  • Repeat cyclically.
  • Do 15 repetitions and 2 sets.

But wait! The exercise we propose is not only to do burpees, but instead of reaching step number 7 so quickly, we will give you more work. Once you are back on your feet with your arms stretched out, move from side to side, making small jumps.

We don’t move sideways in everyday life, so we need to do it in training. You can do four side jumps (left-right-left-right) and then you have finished the first repetition. But don’t stop! Now it’s time to repeat the movement cyclically.

2. Split squat with shoulder work

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It’s time to grab the weights! Use only one for this exercise. We are going to do split squats, which mainly work the buttocks, torso and legs (in fact, they work almost all the lower body muscles we usually want to tone, from the abs to the calves). But since we promised to work absolutely everything, we will use one hand to strengthen the upper body. This is how we do it:

  • Let’s sink one knee into the ground, forming a vertical line between the shoulder, the hip and the knee of the leg we didn’t sink (the one behind). The front leg must be at a 90 degree angle.
  • We contract the abdomen and the buttocks (especially the one in the back leg).
  • Do 20 repetitions and 2 sets.

So far it is a normal split squat, but what we have added to work the whole body are the weights. We take a weight with the hand that corresponds to the knee. For example, if our left knee touches the ground, the weight should be in the left hand.

You can get an idea with the computer graphic above. When we stand up, we also lift our arm with the weight. Then we return to the starting position, but in reverse. If we have bent the left knee before, now we have to do the same with the right knee and change the hand weight in the same way. Do another 8 repetitions.

3. Push-ups with Cross Climbing

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To do declined push-ups, we have to place ourselves in the same position as for normal push-ups, but with our feet on a bench or similar surface. Then we follow the same mechanics as in traditional push-ups: we lower our body by bending our arms until our chest touches the ground and we raise it again by stretching our arms.

However, in this case, instead of doing push-ups, we will mix them with cross climbing, also called “climber’s exercise”, which is fantastic for working on the cardiovascular level and strengthens the legs, abdomen, shoulders and chest. Yes, it gets hard!

  • Assume the position of the squat
  • Holding the weight with our hands, we bring one knee to the opposite shoulder (right knee to left shoulder). Do the same with the other. Remember to bring the knee up to the triceps: it’s hard, but it’s worth it.
  • Do 20 repetitions and 2 sets.

4. Front squat with weights

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Squats are a basic exercise that never fails: they work many different areas, and although they are very tiring (which is the goal!), they are easy to do. For this variation, we will use two weights, one for each hand.

  • Stand with your legs slightly apart and hold the weights in front of your chest, keeping your back straight and your knees fully extended.
  • Keep the weight on your heels.
  • We lower our hips backwards, below the line of our knees, with our elbows pointing up.
  • Slowly climb up while stretching your arms with the weights toward the ceiling. At the same time, turn to the side and repeat. Remember to keep the weight on your feet during the rotation.
  • Do 15 repetitions and 2 sets.

5. Renegade row

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This movement is probably the hardest of all the exercises, but also one of the most useful. It works everything. EVERYTHING. But don’t despair! We’re already at the end! Think about your goal: to be in shape, to enjoy running and jumping, to have toned muscles, to live a healthier life… Everything is positive, so go for it! Without a doubt, it’s worth the effort.

  • Take a weight in each hand and place them on the floor with your arms stretched out. Your legs should be open and supported only by the toes of your feet.
  • Most importantly, your shoulders should be above your hips and the weights should be just below your shoulders. You can look at the computer graphic above to get an idea.
  • Raise one weight to your chest, lower it, return it to the floor and raise the other.
  • Do 20 repetitions and 2 sets.

6. Overhead reach with Toe-Tap

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There is only one last effort left to reach the end. That’s why we suggest this combination of exercises that will help you finish working all the muscle groups in your body.

  • Sit on the floor and hold a weight horizontally with both hands. Your legs should be bent.
  • Keep your arms stretched upward and begin to go down until your back touches the floor and your arms hold the weight behind your head.
  • Raise one leg and keep it straight.
  • Slowly raise the other leg, making sure the weight and leg are halfway up.
  • Perform 15 repetitions for each leg.

Bonus: Reverse plank

A flat stomach is one of the goals of many people who do exercises to tone their muscles, and the reverse plank is one of the most complete exercises for this purpose, not only to tone and define the abs, but also other parts of the body.

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To do a reverse plank, sit on a mat with your legs out in front of you. Place your hands on the floor behind your hips and under your shoulders. Fingers should point forward. Extend hips until torso and thighs form a straight line. Retract shoulder blades. Keep head pointing toward ceiling. Squeeze your glutes and back muscles. Do 30 sec for 2 sets.

And that’s it! You’re done! The tiredness with which you left this exercise routine to work all the muscles of your body will make you sleep like a baby tonight. In fact, exercise is the best solution for insomnia.

In addition, you will feel your body start to produce endorphins and you will feel better, calmer, more relaxed and happier. But don’t stop now! Keep up the pace and try this workout that can transform every part of your body in 4 weeks. Soon you’ll be in shape and you won’t be able to imagine life without exercise.

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