Build muscle in 4 weeks: yes, it’s possible, and it’s easier than you think. All you need are these five simple bodyweight exercises. No gym membership, no equipment, just you, these simple moves, and a little effort to see results. Can you guess which exercise builds your legs faster than squats? Say hello to Exercise 1.
Lunges
Lunges. This simple yet powerful movement is a true game changer when it comes to building strength, balance, and coordination. Lunges are a functional full-body exercise that primarily targets your quads, hamstrings, and glutes. They also engage your core to keep you stable and even work smaller stabilizing muscles that often get overlooked. Proper form is important to getting the most out of lunges.
Start by stepping forward with one leg, lowering your hips until both knees are bent at about a 90° angle.
Keep your chest upright, your core engaged, and make sure your front knee stays directly above your ankle—no leaning too far forward.
Push through your front heel to return to the starting position and repeat on the other leg.
How many lunges should you do for serious results? Start with three sets of 8 to 12 reps per leg, three to four times a week.
If you’re just beginning, stick to bodyweight lunges.
As you get stronger, you can level up by adding dumbbells or trying variations like reverse lunges, walking lunges, or Bulgarian split squats.
Remember, it’s not about rushing through them; it’s about control, balance, and proper form. Stick with lunges, and your legs and glutes will thank you every step of the way.
PLANK
Did you know there is an exercise that works your abs faster and more effectively than crunches? It’s none other than Exercise 2:
The Plank. At first glance, holding still might not seem like much of a workout, but here’s the secret: it’s all about time under tension. Your core muscles are constantly working to keep you stable, and that’s where the magic of muscle building happens.
Studies have shown that planks engage more core muscles than traditional exercises like crunches or sit-ups. But here’s the kicker: planks don’t just target your abs; they’re a sneaky full-body workout. While you’re holding the position, your shoulders, chest, and glutes are putting in work too. It’s like a fitness team effort with every muscle group playing its part.
Of course, form is everything when it comes to planks. To do them right, your body should form a straight line from head to heels. No sagging hips, no raised butt.
Engage your core, stay steady, and focus on keeping your alignment. It may seem simple, but the challenge lies in holding the perfect position.
So, how long should you plank to see real results? Beginners can start with 20 to 30-second holds, aiming for three sets per session. Try to include planks in your workout three to four times a week. As you get stronger, push yourself to hold for 60 to 90 seconds. Remember, time under tension is key. The longer you maintain good form, the harder your muscles work, and the bigger the payoff. Your body might be begging you to stop with that burn—that’s progress in action.
Push-up
Now, let’s talk about one of the ultimate bodyweight exercises: the push-up.
Studies have shown that push-ups engage the same muscle groups as bench presses, focusing on your chest, shoulders, and triceps. The problem? Many people don’t do push-ups correctly, which means they miss out on half the benefits. One common mistake is improper hand placement. To get it right, your hands should be slightly wider than shoulder-width, and your elbows should form about a 45° angle as you lower yourself. And here’s a golden rule: lower your chest all the way to the ground—no shortcuts. That full range of motion is what makes push-ups so effective at building a bigger, stronger chest.
So, how many push-ups should you aim for to see results? Start with three sets of 8 to 12 reps, three to four times per week, while focusing on perfect form. Struggling to get there? Don’t sweat it! There is a beginner-friendly option to help you progress: incline push-ups.
Try placing your hands on a sturdy surface like a chair or bench. This modified version reduces the intensity, allowing you to master proper form and build strength at your own pace. As you improve, take it up a notch by elevating your feet or trying deficit push-ups for an even greater challenge.
And here’s the best part: stick around until the end of this blog post for a bonus tip that will supercharge your push-up gains.
Glute Bridge
Do you know which exercise can shape and strengthen your glutes better than squats? Say hello to Exercise 4:
The Glute Bridge. A deceptively simple move that delivers serious results. The glute bridge is a powerhouse exercise designed to target your glutes, hamstrings, and lower back while also engaging your core for stability. It’s the perfect solution for building a strong posterior chain, improving posture, and even relieving lower back pain. Plus, it’s beginner-friendly and requires no equipment. Proper form is everything. Start by lying flat on your back with your knees bent and your feet flat on the floor, hip-width apart. Keep your arms at your sides with palms facing down. Press through your heels, squeeze your glutes, and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold for a second at the top, then slowly lower back down—don’t cheat! This move is all about squeezing those glutes.
How many glute bridges do you need to do? Start with three sets of 12 to 15 reps, three to four times a week. As you get stronger, you can increase the challenge by adding weight, like a dumbbell or barbell across your hips, or try single-leg glute bridges to really fire up those muscles. Glute bridges are a highly effective way to tone and strengthen your lower body. Stick with it, and you’ll feel the burn and love the results.
Burpee
Looking for an exercise that can torch calories, build muscle, and boost your endurance all at the same time? Meet Exercise 5:
The Burpee. The ultimate full-body workout that combines strength, cardio, and explosive power into one move. Burpees target almost every major muscle group in your body—chest, shoulders, arms, core, glutes, quads, and hamstrings. But that’s not all—they also get your heart pumping, making them an incredible tool for improving cardiovascular fitness and burning fat. It’s no wonder burpees are a favorite among athletes and fitness enthusiasts alike.
Start by standing tall with your feet shoulder-width apart. Drop into a squat, placing your hands on the floor, then jump your feet back into a plank position, keeping your core tight and your body straight. Perform a push-up, then jump your feet back toward your hands and explode upward with a jump, reaching your arms overhead. That’s one rep. Burpees are tough, but the results are worth it.
If you’re just starting out, aim for three sets of six to eight reps, three to four times a week. As you build stamina and strength, increase the intensity by doing as many as you can in a set time, like 30 seconds or a full minute. Burpees will leave you feeling stronger, fitter, and more energized. So, are you ready to take on the burpee challenge? Your body will thank you.
Now that you’ve learned the 5 important exercises, it’s time to turn them into a straightforward yet highly effective weekly workout plan. This routine is designed to hit all major muscle groups, helping you build strength, burn fat, and improve your overall fitness, all in just three to four sessions per week.
Begin with a quick 5-minute warm-up to get your body ready. Incorporate dynamic stretches like arm circles, leg swings, and bodyweight squats. Follow this with a light jog or a round of jumping jacks to elevate your heart rate and activate your muscles.
Once you’re warmed up, dive into the workout:
- Start with lunges, performing three sets of 8 to 12 reps per leg. Then hold the plank for 30 to 60 seconds. For an added challenge, switch it up with side planks to engage more of your core.
- Next, move on to push-ups: 3 sets of 8 to 12 reps. If regular push-ups feel too tough, modify by using incline push-ups on a sturdy surface.
- After push-ups, transition to glute bridges with 3 sets of 12 to 15 reps to strengthen your glutes and hamstrings.
- Finally, finish strong with burpees—aim for 3 sets of 6 to 8 reps to get your heart pumping and work your entire body.
Remember to rest for 30 to 60 seconds between sets. Stick to this routine 3 to 4 times a week, allowing at least one rest day between sessions for proper recovery and muscle growth.
Always prioritize proper form with every movement. It’s better to do fewer reps with perfect technique than rush through them. Stay consistent, and this routine will bring you closer to your fitness goals in less time.