Fitness, Health

Summer Body Transformation: 4-Week Home Workout Plan for All Fitness Levels

INTRODUCTION:

The Sweat dripping season is here so we are, with a fully planned summer body diet and workout! In this blog, we going to let you know about transforming your body and 4 weeks workout challenge along with diet tips.

Whether you’re taking your first step in fitness or are a pro fitness enthusiast, our plan is designed to match all fitness levels and helps you to achieve a perfect healthy shape in no time! By the end of this blog, you’ll know about calorie deficits and strength workouts along with the knowledge to track your progress, and kick out the obstacles.

Get ready with us to get energized, motivated, and confident with this fantastic body transformation plan!

HOW TO GET A SUMMER BODY FAST AT HOME

Burning your calories in summer is a little better when compared to other seasons. One of the key concepts to getting a summer body is Calorie Deficit!

In simple words, a calorie deficit is consuming fewer calories than we burn each day. When you start following a calorie deficit, your body will start to use the stored fat for energy, which automatically leads to weight loss and body transformation.

Starting a calorie deficit is less complicated than you might think, it is about making small changes to your diet and exercise routine, and it is very easy to achieve a calorie deficit without having the deprived feel regarding your foods or being hungry. For instance, you can decrease your calorie intake by exchanging high-calorie snacks with low-calorie alternatives, like fruits and vegetables.

You can also try out increasing your daily calorie burn by spending more time in a workout than usual time. If not work out, you can try incorporating more physical tasks like walking, cycling or skipping, etc.

While following the calorie deficit, it is important to track the calorie count to gain more insights into your effort and result. By tracking your calories, you can make sure that you’re taking the right amount of food and burning enough calories to make them more than the intake calories to achieve the desired goal.

There are many applications and tools that help you to keep track of the calories which makes it easier and more convenient for you and help to escape the hassle of complex calculations.

Keep in mind that, a calorie deficit is not about starving yourself or extreme dieting. It’s about making little and sustainable changes to your existing diet and improving the physical tasks like workouts, walking, etc while enjoying the process of body transformation in a fun manner. With a tiny bit of consistency and effort, I’m sure you can achieve a super hot summer body at home itself!

4-WEEK HOME WORKOUT PLAN FOR ALL FITNESS LEVELS

Are you ready to transform your body? With this 4-week home workout plan that is designed only for you! Just imagine wearing a white cotton shirt with a perfect summer shape in the summer season even sun-kissed pictures are not enough for that.

Okay…coming back to the workout plan, this includes both cardio and strength boosting exercises which can be done within your comfort place maybe your home or your favorite personal space. The above are the lists of exercises that you need to follow 7 days for three weeks. Let’s see what are those!

Day 1: Full Body Strength Training

Warm up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
Goblet squat: 3 sets of 12 reps – Tutorial video
Push-ups: 3 sets of 10 reps – Tutorial video
Dumbbell bent-over rows: 3 sets of 12 reps – Tutorial video
Dumbbell shoulder press: 3 sets of 10 reps – Tutorial video
Plank: 3 sets, hold for 30-60 seconds – Tutorial video
Cool down: 5-10 minutes of stretching

Day 2: Cardio Interval Training

Warm up: 5-10 minutes of light cardio ( jumping jacks, jogging in place, etc.)
High knees: 4 sets of 30 seconds – T utorial video
Burpees: 4 sets of 10 reps – Tutorial video
Jumping lunges: 4 sets of 12 reps – Tutorial video
Mountain climbers: 4 sets of 30 seconds – Tutorial video
Cool down: 5-10 minutes of stretching

Day 3: Active Rest

Rest day or light activity such as yoga or stretching

Day 4: Lower Body Strength Training

Warm up: 5-10 minutes of light cardio ( jumping jacks, jogging in place, etc.)
Dumbbell lunges: 3 sets of 12 reps per leg – Tutorial Video
Romanian deadlifts: 3 sets of 10 reps – Tutorial video
Single leg calf raises: 3 sets of 15 reps per leg – Tutorial video
Glute bridges: 3 sets of 12 reps – Tutorial video
Cool down: 5-10 minutes of stretching

Day 5: Cardio Interval Training

Warm up: 5-10 minutes of light cardio ( jumping jacks, jogging in place, etc.)
Jump rope: 4 sets of 30 seconds – Tutorial video
Squat jumps: 4 sets of 10 reps – Tutorial video
Box jumps or step-ups: 4 sets of 12 reps – Tutorial video
Plank jacks: 4 sets of 30 seconds – Tutorial video
Cool down: 5-10 minutes of stretching

Day 6: Active Rest

Rest day or light activity such as yoga or stretching

Day 7: Full Body Strength Training

Warm up: 5-10 minutes of light cardio ( jumping jacks, jogging in place, etc.)
Dumbbell chest press: 3 sets of 12 reps – Tutorial video
Pull-ups or assisted pull-ups: 3 sets of 8 reps – Tutorial video
Dumbbell bicep curls: 3 sets of 12 reps – Tutorial video
Tricep dips: 3 sets of 10 reps – Tutorial video
Side plank: 3 sets, hold for 30-60 seconds per side – Tutorial video
Cool down: 5-10 minutes of stretching

Modifications for Different Fitness Levels:

Beginner: Start with 1-2 sets of each exercise and gradually increase as you feel comfortable.
Intermediate: Follow the provided exercises every day with the mentioned reps and exercises.
Advanced: Add weights or resistance bands to increase the difficulty of the exercises.

No matter what level you are in, Ensure to always listen to your body and take breaks if needed. It’s better to start with a lower intensity and gradually increase your stamina.

Check out Top 5 HIIT workout for total body burn – Click Here

Diet Plan for Body Transformation

One has to always note that it’s not only about Exercise! Along with that make sure to provide the necessary nutrients to your body to keep you healthy. You can the above-mentioned diet which includes protein, carbohydrates, and healthy fats that your body requires and helps you to transform your body along with exercise!

A sample diet plan for body transformation is as follows:

Breakfast (7:00 am):

➤ 3 egg whites scrambled with spinach and tomato

➤ 1 slice of whole wheat toast

➤ 1 cup of black coffee

⇰ Macronutrient breakdown: 17g protein, 18g carbs, 1g fat

⇰ Calories: 195

Snack (10:00 am):

➤ 1 apple

➤ 1 tbsp of almond butter

⇰ Macronutrient breakdown: 2g protein, 17g carbs, 9g fat

⇰ Calories: 148

Lunch (12:30 pm):

➤ 4 oz of grilled chicken

➤ 1/2 cup of quinoa

➤ 1 cup of mixed vegetables (broccoli, cauliflower, carrots)

⇰ Macronutrient breakdown: 32g protein, 27g carbs, 5g fat

⇰ Calories: 266

Snack (3:00 pm):

➤ 1/2 cup of Greek yogurt

➤ 1/4 cup of blueberries

➤ 1 tbsp of honey

⇰ Macronutrient breakdown: 10g protein, 26g carbs, 2g fat

⇰ Calories: 158

Dinner (6:30 pm):

➤ 4 oz of baked salmon

➤ 1 cup of brown rice

➤ 1 cup of mixed vegetables (zucchini, bell peppers, onions)

⇰ Macronutrient breakdown: 24g protein, 43g carbs, 10g fat

⇰ Calories: 356

Snack (9:00 pm):

➤ 1/2 cup of cottage cheese

➤ 1/2 cup of sliced cucumber

⇰ Macronutrient breakdown: 14g protein, 5g carbs, 1g fat

⇰ Calories: 76

Total Macronutrient breakdown: 99g protein, 136g carbs, 28g fat

Total Calories: 1,199

Get the notes and mark that this is just a sample diet plan, with this you need to be consistent about your goal and provide all the nutrients for your body to function. As mentioned before, track your calorie burning and intake to see your progress from time to time.

If you’re a vegan and looking for a whole plant-based diet, we’ve got you for the rescue! Check out our detailed guide on plant-based diet along with some yummy delicious recipes now! Click here

Conclusion:

Gaining a summer body transformation is not just about workouts but also intake of nutritional food, don’t disappoint your taste buds and stomach with the name DIET.

Achieve your dream body while having a perfect diet and with the right amount of food. Make sure to be consistent throughout the timeline you’ve set to transform your body, spend time with nature, and include physical tasks in your daily routine.

So, what’s there to think about, adapt the steps and tips from this comprehensive transformation guide and get ready to experience a well-shaped body and better health than ever before! Not only this, Aarvy Palette is always there to make our beautiful readers’ lives a little easier by giving amazing tips on fashion, finance, health, and many more. Follow us to make your puzzled life easier.

And also make sure to relax your mind, don’t stress out yourself with losing weight. Follow the given steps with a fresh mind. Confused about how to reduce stress and freshen up your mind? Try out some amazing tips to calm your brain with this meditation blog. Click here