7 Exercises That Will Transform Your Body in Just Four Weeks

Get ready to transform your body and fitness with these 7 beginner bodyweight exercises, says a PT
3 mins read
7 bodyweight exercises for beginners

Want to lose weight and get healthier, and fitter without leaving your home? No, problem! In this article, I’ll share 7 best bodyweight exercises you can do at home with no equipment to get in the best shape of your life. In fact, you can work anywhere with these 7 bodyweight moves, so learn these moves, and you’ll never need to pay for a gym membership again.

New Bodyweight Training?

Bodyweight exercises involve utilizing your body’s weight as resistance, eliminating the need for any equipment. Examples include push-ups and lunges. For convenience and effectiveness, they are fundamentals in high-intensity circuit training (HICT) workouts. These workouts are not only intense but also incredibly swift—completed in less than 30 minutes.

This efficient approach allows you to achieve excellent fitness without the necessity of a gym, prolonged workout sessions, or any specialized equipment. It’s not just a claim; it’s backed by science. All you need is knowledge of the right exercises.

7 Simple Bodyweight Exercises That’ll Transform Your Body

7 Simple Bodyweight Exercises That'll Transform Your Body

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1. Planks

Planks involve an isometric contraction of the abdominals and a few other key muscles throughout the body. While planks aren’t the only exercise you need for strong abs, they are a pretty darn good choice.

How to Perform

  • Place your forearms and toes on the floor.
  • Lift your body off of the ground, making a straight line from your head down to your heels.
  • Hold this position for 30 seconds and repeat 4 times per session. 

2. Squats

When you got up from your chair this morning, you performed a squat. Squats are a part of everyday life, and everyone should be training them frequently.

How to Perform

  • Start standing, with your feet about hip-width apart.
  • Bend your knees, slowly lowering your buttocks down towards the floor.
  • Once you’ve gone as low as you can (while keeping your back straight), stand back up.
  • Complete 10-12 reps per set, for 3 sets per session.

3. Alternating Lunges

Lunges are just like squats, but they are performed on one leg. By completing lunges regularly, you can vastly increase your single-leg strength and stability. This helps when navigating stairs and performing other daily functions. 

How to Perform

  • Start in standing.
  • Step your right foot forward by about 12-13 inches.
  • Bend your right knee, lowering your left knee toward the ground. 
  • Once you have reached the bottom of your range, stand back up.
  • Complete 10-12 reps per set, for 3 sets per session. 

4. Push-Ups

Push-ups mimic motions we use every day, much like squats. We use the same muscles to perform a press-up as we do to push open a door or perform other, similar motions. 

How to Perform

  • Place your hands on the floor, directly under your shoulders.
  • Place your toes on the floor, spaced about hip-width apart.
  • Slowly lower your chest down toward the ground.
  • Once you’ve reached the bottom of your range, push yourself back up to complete the rep.
  • Perform 10-12 reps per set, for 3 sets per session.

5. Pull Ups

We use our pulling muscles a lot throughout the day. Whenever we lift something off of the ground, we often need to use our biceps and back muscles. Pull-ups keep these muscles strong and ready for action!

How to Perform

  • Grasp the pull-up bar with whatever grip is most comfortable for you.
  • Pull your chest up to the bar.
  • Once you’ve reached the top of your range, slowly lower yourself back down to complete the rep.
  • Perform 5-8 reps per set, for 3 sets per session.

6. Supine Bridges

The glutes are arguably the strongest muscle in the body. These key leg muscles keep us upright all day long and allow us to produce impressive amounts of power. Isolating them with bridges is helpful for many different daily activities.

How to Perform

  • Lie flat on your back with your feet on the floor and your knees bent.
  • Press your heels into the ground, lifting your hips off of the ground.
  • Hold the contraction for 3 seconds then lower back down to the ground. 
  • Perform 10-12 reps per set, for 3 sets per session. 

7. Slow Mountain Climbers

Mountain climbers are akin to a dynamic plank. This exercise is great for both beginners and advanced exercisers alike!

How to Perform

  • Start in a pushup position.
  • Slowly, bring your right knee toward your chest.
  • Then return this leg to the starting position and complete on the other side.
  • Perform 10-12 reps per side, per set, for 3 sets per session.


Bodyweight exercise serves as a convenient form of strengthening for many people. By performing the workout listed above 3 times per week, you’ll soon start to see your physique improve and your stamina increase. Just be sure to consult with your doctor before you get started!

Works Cited

  1. Archila LR, Bostad W, Joyner MJ, Gibala MJ. Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach. Int J Exerc Sci. 2021 Apr 1;14(3):93-100. PMID: 34055156; PMCID: PMC8136567.

Bennett Richardson, DPT, PT, CSCS

Bennett Richardson, based in Pittsburgh, PA, is a dedicated physical therapist and writer. Certified as a strength and conditioning coach (CSCS) since 2014, he holds a BS in exercise science and a doctorate in physical therapy, both from Slippery Rock University. Beyond his professional pursuits, Bennett enjoys leisurely reading and staying active.

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