9 Exercises to Tone Your Entire Body in 4 Weeks at Home

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Weight loss is a journey, not a destination. No matter how many push-ups you put in, how many times you avoid that donut, it’s never enough.

Weight loss is like the boulder in the Sisyphus story (Greek mythology).

Zeus punished Sisyphus by forcing him to roll an immense boulder up a hill, only for it to roll down every time it neared the top, repeating the action for all eternity.

Just like Sisyphus, we Fitness Enthusiasts are also forced to roll the weight loss boulder to the top every day, just to ensure that we don’t gain weight.

However, sometimes you just don’t have the time to visit a gym or keep track of calories, and days of inactivity slowly add up, making you gain weight.

The good news is you can lose excess weight and tone your entire body in the next four weeks using these 9 exercises, and if you are a beginner thinking about toning your body, then these exercises can also help you out:

Exercises to Tone Your Entire Body

Before you start exercising, make sure you learn how to perform each one of these exercises. What will change your physique is the right form, exercises performed with poor form are only going to hinder your results.

Here are 9 exercises to tone your entire body in 4 weeks:

1. 30 Minutes of Jogging / Walking


Jogging 30 minutes/day sounds intense, no matter how you look at it. And no doubt if you haven’t worked out in a long time or haven’t worked out ever, 30 minutes sounds like forever.

However, if there is one exercise on this list that will boost your health, keep your metabolism up, and help you burn calories swiftly is jogging.

Moreover, If you are a newbie and you don’t feel comfortable with jogging, start by walking for 30 minutes every day and slowly build up to the next level.

An average person burns around 400-700 calories per hour while jogging, and the number of calories you burn while jogging will only increase with the increase in weight.

For instance, a 130-pound person will burn around 100 calories in 10 minutes, whereas a 200-pound person will burn 155 calories in 10 minutes.

Muscle Targeted: Glutes, Quads, Hamstrings, Calves and Abdominals

2. Surya Namaskar

It’s not exactly an exercise. However, doing it will help you in improving flexibility and toning your entire body. Surya Namaskar is a sequence of 12 powerful yoga poses most often performed in the morning to keep the body fit and pay respect to the Sun God!

Muscle Targeted: Latissimus dorsi, Vastus lateralis, Erector spinae, Lower trapezius, Rectus abdominis, Gluteus maximus, and Gastrocnemius,

3. Bicep Curls

Use light-weight dumbells to perform bicep curls. If you don’t have dumbells. You can also use two water bottles of the same size and fill them with sand.

Moreover, perform reps slowly to maximize muscle growth.

Muscle Targeted: Biceps, Muscles of the lower arm (brachialis and brachioradialis)

Sets: 3 sets of 30 second

4. ATG Split Squat

If you have never worked out before this exercise may seem a bit advanced. However, there are easier variations of this exercise that can be performed by beginners.

You can start with easier variation and slowly build up the strength to perform it properly. Moreover, this exercise is one of the best exercises for knee and hip mobility.

Muscle Targeted: Hamstrings, Glutes, Calves, Quads

Sets: 3 sets of 5 reps

5. Overhead Press

If you don’t have dumbells use two water bottles of the same size and fill them with sand.

Muscle Targeted: Triceps, Deltoids, Trapezius, Pectorals

Sets: 3 sets of 30 second

6. Abs Crunches

Spot reduction is a myth, so you won’t lose belly fat just by performing a few extra sets of abs crunches. However, by performing abs crunches, you will build abdominal muscles while burning tons of calories.

Muscle Targeted: Abdominals

Sets: 3 sets of 30 second

7. Simple Squats

If you can perform this exercise easily, you should consider using weight. This way, you can maximize growth in the glutes and thighs.

Muscle Targeted: Quads and Glutes

Sets: 3 sets of 30 second

8. Plank

According to experts, performing plank for just 2 minutes (4 sets of 30 seconds) is enough to strengthen your core, improve your posture, boost metabolism.

Muscle Targeted: Rectus abdominis, Transversus abdominis, Internal oblique

Sets: 3 sets of 30 second

9. Jumping Jacks

It is one of the easiest exercises on the list, however, this exercise will help you in burning tons of calories. You should consider starting and ending your workout with this exercise as it can help you in warming up and maximizing calorie burn.

Muscle Targeted: Glutes, Quads, Hip flexors, Calves

Sets: 3 sets of 30 second

Workout Routine For Phenomenal Results!

Morning Session

  1. Surya Namaskar: 5-10 Rounds
  2. Jogging: 30 minutes (optional)

Evening Session

  1. Jumping Jacks: 3 sets of 30 seconds
  2. Plank: 3 sets of 30 seconds
  3. Abs Crunches: 3 sets of 30 seconds
  4. Bicep Curls: 3 sets of 30 seconds
  5. Overhead Press: 3 sets of 30 seconds
  6. Simple Squats: 3 sets of 30 seconds
  7. ATG Split Squat: 3 sets of 5 reps

Rest Days: Wednesday, Saturday

Workout Routine For Toning Your Entire Body in 4 Weeks!

Morning Session

Evening Session

Routine 1.

  1. Jumping Jacks: 3 sets of 30 seconds
  2. Abs Crunches: 3 sets of 30 seconds
  3. Bicep Curls: 3 sets of 30 seconds
  4. Overhead Press: 3 sets of 30 seconds
  5. Simple Squats: 3 sets of 30 seconds

Routine 2.

  1. Jumping Jacks: 3 sets of 30 seconds
  2. Plank: 3 sets of 30 seconds
  3. Bicep Curls: 3 sets of 30 seconds
  4. Overhead Press: 3 sets of 30 seconds
  5. ATG Split Squat: 3 sets of 5 reps

(Use the routine you prefer)

Rest Days: Wednesday, Saturday

Diet Alteration

Weight loss is 80% diet and 20% exercise. And all you need to do to take care of this 80% is consume an appropriate amount of calories from healthy organic sources.

Here’s an Ideal weight calculator to determine your ideal weight. Use your ideal weight to determine how much weight you need to lose or gain.

Then use this calorie calculator to determine how many calories you need to consume daily to lose weight, maintain weight, gain weight.

To lose weight, you can start with a calorie deficit of 500 calories/day. A calorie deficit of 500 calories is manageable. You can use the Cronometer app to track your calories intake, micronutrients, exercises, biometrics, etc.

Moreover, this way, you can ensure that you are not just consuming empty calories but also consuming nutrient-rich foods required for the proper functioning of the body.

If you want to lose weight swiftly, you can try the keto diet. The Keto diet focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

People have lost more than 100 lbs in a year with the help of the keto diet. I followed keto in 2020 and managed to lose 24.5 lbs in 47 days.

Here’s an article on How to Start the Keto Diet and a Keto Diet Food List you can use to follow the keto diet. You can get a tailored keto diet meal plan concurrent with your weight loss goals from here.

Once you reach your ideal weight, consume organic food and stick to the workout routine mentioned above to keep your weight in check and body toned.


Toning your entire body is simpler than it seems. All you need to do is take care of your diet while sticking to a workout routine. However, depending upon your BMI, it may take more than 4 weeks to reach your goal. 

Moreover, If you have never trained before (a complete newbie), it’s natural to feel uncomfortable even before you start exercising. What you should do is focus on performing each exercise, even if it means just one rep.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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