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8 Exercises That Will Transform Your Body

by Melissa Bell
4 minutes read

While many people choose to go down the road of expensive gym memberships and special equipment, there are those who like to keep it simple – eat less but healthy and perform bodyweight exercises at home (or the local park). Either way, the important thing is to not forget that the focus of your goals is you yourself and try to introduce healthier habits into your lifestyle without relying too much on outside tools and trends. If you can achieve this you can ensure a sustainable progress and lead a healthier and happier live.

To get you in shape, we at Health Science Journal have listed some simple exercises that will change how you look in as little as 4 weeks. You won’t have to go to the gym or buy any special equipment — all you need is a little determination and a few spare minutes.


If you’re looking for a total body workout that is incredibly simple, effective and efficient, go with planks. The great thing about planks is that it can sculpt your body in a matter of weeks. It can also be done anywhere without any equipment and adjusted to fit any fitness level. All you need is a little bit of space. It also helps improve flexibility by stretching your muscles and improving your posture. Planks can be a challenge at first but once you master it, it’s one of the greatest workouts ever!


This powerful exercise will help you to strengthen the lower body parts, to shape and lift the butt and at the same time you will burn a lot of calories. This is one of the most effective exercises for body transformation. In the squat routine, you can include jumps for better effect.

Push ups

Push-ups are not easy, and this is why many people avoid them. However, as they say – no pain, no gain. If you start by doing only 2 push-ups per day for a week, you’ll be able to easily do 5 next week. This exercise is great for body shaping, especially the upper part, shoulders and back. See how do them properly.



If you’re looking to tone your leg muscles, try lunges. This workout isolates your legs individually, helping you to transform your body and achieve amazing results. If you’re looking to increase the intensity of your workout, add some cardio by doing some jump or pulse lunges. These can be done as often as you want, but they are most beneficial when you incorporate them into your routine each day.

Jumping rope


What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family and both improves cardiovascular fitness and tones muscles? Jumping rope is simple and fun exercise, ideal for burning calories, much more than with any other exercise performed for the same amount of time. Did we mention it’s fun?



If you’re looking to transform your body, swimming is a super effective way to do it and bring you mind-blowing results. Swimming is super beneficial because it not only provides a great aerobic workout, but also helps you to develop core body strength as it utilizes all muscles of the body. Swimming also has some numerous health benefits. The resistance in the water helps with blood sugar control. Other research has shown that swimming and water exercise programs can help lower blood pressure, strengthen your heart and improve your aerobic capacity.



Running is an efficient high impact way to lose body fat and improve cardiorespiratory fitness. Running, as does walking, involves all of the lower body, only on a much larger scale. It works the hip flexors, hamstrings, quadriceps, and calves to provide a great lower body workout. Running also recruits arms, therefore providing an additional calorie burning effect.

In addition, running is one of the best at stress relief.


Bigstock/ blas

Cycling is one of the best activities to get the perfect legs, improve fitness levels and athletic performance. Plus, you can always adjust the tempo to suit your current condition. Furthermore, if you have a good company, or a beautiful landscape, you will not even notice the effort.

Do you know someone who exercises regularly just for hiking adventures? If you do, check out these gift ideas by Look What’s Cool.

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