However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don't waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.

 

 

A cheap and easily portable exercise that you can do anywhere is jumping rope. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids.

 

This powerful exercise helps tone your glutes（臀部）, strengthen your body and burn a lot of calories. To boost your calorie expenditure³ and raise your heart rate, you can try to do jump squats. Or stay in a squat¹ hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body.

 

 

Unfortunately, many people avoid doing pushups（俯卧撑） since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt⁴ the arms and overall transform the body.

 

 

To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate⁵ every leg individually, helping⁶ transform your body. To add some cardio（有氧运动） and boost the intensity⁷, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results.

 

 

The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups.

 

 

There are many benefits of running. It helps to relieve stress, reduce the risk of depression, burn mega calories and improve your overall health. I enjoy running, especially early in the morning, and I think it's one of the best exercises to do every day. I always feel a great sense of accomplishment⁸ after my run.

 

 

A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

 

So there you have it! The list of the most effective exercises that will definitely help you transform your body. Just make sure you do them on a regular basis to see the best results. What's your favorite exercise?

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