5 Days a Week Workout Program That Can Completely Transform Your Body Fast

When we are dieting, we immediately believe that the weight loss will provide us with firm and toned figure, but without physical exercise that is impossible. In order to obtain nicely shaped body with defined muscles we need to follow a workout plan.

In this article we shall present you one that will provide you with the body that you have always wanted to have. In 5 weeks you can wear the jeans you always wanted to wear, show off your legs in short pants or dress, and have the flat stomach and bouncing buttocks. Moreover, you will restore your self-confidence and feel much better of yourself.

This workout plan is based on exercises combining cardio activity and muscle firming. There are 6 exercises that will provide all that and help you with the removal of the unwanted pounds and prevent the appearance of flabby skin that appears after the weight loss.

This workout program lasts for 30 days which excludes the Sundays that are days of rest. It is important to understand the movements and perform them accordingly so that they are very effective.

Here it is the workout plan that you need to follow for 5 weeks:

A Weekly Workout Guideline


  • 15 jumps with gap
  • 5 squats
  • 10 pushups


  • 15 climbers
  • 10 abdominals
  • 10 lunges before


  • 15 jumps with gap
  • 15 squats
  • 10 pushups


  • 15 climbers
  • 10 abdominals
  • 15 lunges before


  • 20 jumps with gap
  • 20 squats
  • 10 pushups


  • 15 climbers
  • 10 abdominals
  • 15 lunges before

7thDay: Rest day

You should follow this guideline for 5 weeks, but in the last weeks increase the repetitions and the intensity once you have managed to perform them with ease.

Set of Exercises on Days 1, 3 and 5

  1. Jumping jacks

It is a popular cardio exercise that targets the entire body starting from the shoulders going down to the legs.

Begin the exercise by standing up with your feet together and arms around your body. Make the first jump and bring your arms sideways raising them over your head while spreading your legs. The second jump is done by joining the legs and placing the arms in their starting position.

  1. Squats

This movement contributes to stronger hamstrings, calves and buttocks. Additionally, with its performance the abs and back are being worked out.

Take a standing position with your legs spread so that the feet are aligned with the shoulders. Maintain a straight upper part of the body, and then bend your legs by pushing the buttocks backwards. The movement needs to resemble sitting on a chair, but ensure that your knees do not extend beyond your toes. Go down as low as you can, and after that return slowly to the initial body position.

  1. Pushups

This movement will target your shoulders, torso, triceps and abdominal muscles.

Lie on your stomach on the floor, and then spread your arms at a 45-degree angle with the rest of your body. By supporting on your hands, start raising your torso using your abdominals till your arms become tight. When your body is up, slowly lower your body to the floor by bending your elbows but make sure not to touch or fell on the ground.

Set of Exercises on Days 2, 4 and 6

  1. Abs

This movement solely targets the abdominal muscles making them stronger meanwhile melting down the belly fat.

Lie on your back on a yoga mat and then put your hands behind your head. Next, bend your knees but make sure to keep your feet flat on the floor. Then, by using your abdominal muscles, start lifting your torso in a position perpendicular to the floor. In this position slowly lower your back on the floor and perform the same movement again. Repeat it 10 times.

  1. Front slots

This exercise targets the legs and buttocks making them stronger and toned. It will strengthen the lower muscles while improving the balance of the body.

Rest your upper body on your hands and on the feet with your torso elevated. Then step forward with your left leg while bending the knee. Maintain a straight back and rest your weight on the right back leg. Next, bring back your left leg to your starting position and do the same movement on the right side.

  1. Climber

The climber’s movement will for sure make you sweat as it combines the cardio with the sheath and thus targets the shoulders, obliques, hips, hamstrings, and abdominal muscles.

Rest your body on your hands and feet having an elevated torso. In this position start bringing your right and left knees alternately to your bust like running but being fixed on one spot. You need to keep your arms and column straight.


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