7 Effective Exercises that Transform Your Body Fast

Making the first step to transform your body is always difficult. It can be tough as it is not always easy to find figure out the right exercises to do for a specific body part. If your fitness goal is to burn calories, add more lean muscle and transform the way you look, the 7 exercises below are totally just what you need. This is because they target every single part of your body. If you are being persistent and exercise consistently by sticking to your workout plan, you are testing the limit of your body by pushing it out of its comfort zone. Thus, your body has no choice but to burn away body fat and build muscle, making you look better and boosting your confidence.

Tips:

Always remember to do some warm up exercises before you start working out. It is extremely important to prevent injuries.       Also, cool yourself down after you have finished exercising.

1. Plank

This simple exercise will strengthen your core muscles. This exercise is ideal for transforming your body, especially your abs as it targets and hits nearly every part of muscle. If you do it consistently, you will eventually develop a strong back and abs. You will look better as you strip off the excess fat and build muscle. Plank comes in different variations, such as side star plank, low plank arm reach, low side plank, high side plank knee tuck, low side plank crunch, extended plank, wide plank, reverse plank, rocking plan and some others. When you are comfortable doing the traditional plank, try out these variations for more challenges.

How to do it:

Lie down on your chest and place your hands on the ground underneath your shoulders, fully extended while you keep your knees off the floor. Make sure your hips and legs are raised to create a straight line from head to toe. Hold this position for 60 seconds a day. If you are unable to do that, try doing it for 15-30 seconds. As you get more comfortable with the position, try to hold as long as you could.

2. Push up

Push-ups help transforming your body as they work on your biceps, triceps, shoulders and forearms, upper and lower back. At the same time, they also strengthen your leg muscles, including your calves and hamstrings.  The powerful benefits of push-ups can transform your entire body and all you need is a floor. Push-ups off the wall is also one of the options.

How to do it:

Place your hands on the ground underneath your shoulders, fully extended while you keep your legs straight and knees off the floor. Bend your arms at your elbows until your chest is lowered 5 cm above the floor. Push up and repeat. Keep your legs and back straight all the time.

3. Squat

Dr. Joseph Mercola, an osteopathic physician says that squats will help build your leg muscles, including calves, hamstrings and quadriceps. At the same time, they create an anabolic environment, which promote body-wide muscle building. If the squats are done properly, they will trigger the release of testosterone and human growth hormone, which are important for muscle growth. One of the most efficient way to burn more alories is to gain more muscle. Your body will burn an additional of 50 to 70 calories per day for every pound of additional muscle you gain. Thus, squats help transform your body efficiently by burn more calories and building more muscle.

How to do it:

Stand with your feet shoulder-width apart with your hands stretched out in the front. Bend your knees to lower yourself until they are nearly at a 90-degree angle. Keep your back straight and do not let your knees extend beyond your toes.

4. Burpee

Burpees offer a dynamic and full body workout. They work on and hit every muscle including your arms, shoulders, chest, core hamstrings, quadriceps, glutes and calves. Since burpees are an intense full body exercise, they burn tons of calories. Researches show that high intensity exercises like burpees could burn up to 50% more fat than moderate exercising. Most importantly, they are equipment free. Feel free to add burpees into any of your workout routine to make yourself look better by burning calories and build muscle.

How to do it:

Stand straight, then drop into a squat position with your hands on the ground. Kick your feet back into a push up position. Then, jump your feet back into a squat position and jump up with your arms extending above your head.

5. Lunge

Lunges are one of the best resistance exercises.  If you do lunges consistently, you will notice your glutes, quadriceps and hamstrings are being shaped very nicely, helping you to transform your body. Besides, lunges tone your abs and legs and they improve your core stability. If you are new to lunges, make sure you get the technique right by seeking for advice from a professional trainer. When you get comfortable with it, you can slowly add weight resistance using dumbbells or filled water bottles. If you are being persistent, you will look awesome in skinny jeans in no time.

How to do it:

Stand with your right leg forward and left leg backward. Bend the knees slowly by lowering into a lunge, until both legs are at a 90-degree angle. Then push back up to a starting position and repeat. Keep your back straight and make sure your knees do not extend over your toes. Repeat the whole process with your left foot.

6. Jumping Jack

Jumping jack which is also known as star jump, is one the cardio exercises. This is a great full body workout as you get to work on all parts of muscle, such as the biceps, triceps, chest muscles, core, hamstrings, glutes, calves, quadriceps and others. You could make it more intense by increasing the speed, sets and repetitions. Besides that, doing jumping jack on a regular basis can help you strip off the excess fat and tone your muscle. Thus, it can transform your body by shaping your arms, shoulders, thighs, calves and buttocks.

How to do it:

Stand straight with your knees slightly bent and arms by your side. Keep your back straight. Jump up, extending your arms and legs into a star shape in the air. Land softly, reposition and repeat.

7. Jumping Rope

According to Michael Olajide Jr, a former professional trainer and co-founder of Aerospace, says that jumping rope is “the perfect exercise for the human body”. As a cardio based exercise, it works on your heart, arms, shoulders, chest, calves and midsection. It burns moe calories per minute than any other exercises. According to the research, you can improve your physical fitness by jumping rope for a minimum of 5 minutes a day. 10 minutes of non-stop doing jumping rope could provide the same benefits as 30 minutes of jogging. When you are comfortable with the standard basic bounce jump, you could try doing more variations such as alternate food step (jogging step), side straddle, backwards jumping, high step, forwards straddle, skier’s jump, bell jump, half twister, X foot cross, forward shuffle, backward shuffle, full twister, arm criss cross, side swing to jump and double under jump.

How to do it:

Hold the handles with a firm grip with your elbows close to your sides. Start making small circles with your wrists while turning the rope. Jump only high enough to clear the rope, wih light ankle knee motion. The rope should only touch the surface ground lightly during jumping. Make sure you keep your torso relaxed, head up and look straight ahead to keep yourself balanced. (Tips: Never sacrifice good jumping form for speed.)

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