28 Days Challenge – 10 Minutes Per Day

We will talk about 5 simple exercises that can transform your body in just four weeks.

While many choose to be members of expensive gyms, to have special equipment and supplements there are those who want to simply eat less but healthy and do weight training. But who gets better results?

Generally, people constantly forget that their greatest goal should be to succeed in introducing healthier habits into their lives.

To learn that they should not rely on an excessive amount of external tools and trends, it is such people who achieve sustainable progress and lead happier lives.

That’s why we want to encourage you during this article to stop worrying about whether you should start doing amazing exercises or try the latest superfoods with sensational fat loss properties and just get back to basics.

Do these five exercises every day, and you will start to see improvements in waist size and overall body composition in just one month. Naturally, you simply will not get the body of your dreams in such a fast period (especially if you are very overweight).

But we guarantee that you will want to be one step closer to your goal if you continue to do these exercises for several months.

1. Plank

Most likely one of the greatest and most underrated exercises ever, that’s Plank.
Plank is practically a one-move static exercise that will assist you to build a core of steel, ripped abs, and powerful shoulders.

You need to just get into a push-up position on the ground, bend your elbows 90 degrees and prop yourself on the elbows, forearms, and forefeet, forming a line from head to feet. And then hold it for as long as you’ll without moving your waist or butt.

2. Push-ups

That’s the ultimate weight exercise that utilizes literally every major muscle in your body. And therefore helping you firm your whole body.

You need to get into a plank position, placing your hands directly under the shoulders and push your whole body up, and also maintaining a line with the legs, back, and buttocks. Then you need to lower your body down in an equivalent way and repeat.

3. Squats

This exercise will assist you to build your quads, hams, calves, and most of all those glutes! And all that while strengthening your whole core and enhancing greater overall fat burning.

To do quality squat, your feet should be shoulder-width apart or slightly wider, and then extend your hands call at front of you and sit back and down. They need to be always at a minimum 90-degree angle, if you’ll go lower, then perfect, but not touching the ground or causing pain to the knees as this defeats the purpose.

Then keep your head facing forward and confirm that your back is straight. You need to keep lowering yourself until your thighs are parallel to the ground (if possible). Then press copy through your legs and glutes.

4. Bird-dog

From a plank position, you need to prop yourself on your knees and hands, then simultaneously stretch one leg and therefore the opposite arm. You need to maintain both perfectly straight.

Then hold for a flash, and then lower them down and repeat with the opposite leg and arm. This exercise is good because increases core strength in both abs and lower back.

5. Lying hip raises

That’s the perfect weight exercise for building powerful glutes and hamstrings. And is also an exercise that strengthens your abs, back, and thighs.

First, lie on your back on the ground with bent knees and flat feet, and then extend your arms bent your sides at a 45-degree angle. You need to squeeze your glutes and lift your hips toward the ceiling, ensuring to tilt your pelvis.
Next lift them up as high as possible, squeezing your glutes, and then slowly lower yourself down and repeat.

The 28 Days plan

  • This plan 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.

  • Do rest for 10 seconds between each exercise.

Workout #2

3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.

  • Do rest for 15 seconds between each exercise.
  • You need to perform 6 times per week and rest one day.


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


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

  • You need to rotate week 1 and week 2 for the duration of the exercise program.

And as we told you, if you run this program, you will be surprised by the results. Your body will be stronger and firmer, you also need to feel better and your health needs to improve significantly. But of course, as long as you combine exercise with healthy meals and plenty of water.