30 Day Transformation – Morning Workout for the Perfect Body

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Do not think that you need tons of hours and equipment to do workout to reduce your body weight. You just need to spend a few minutes to get a slim body.

You can make sure that you get a healthier body by following these small and simple yet crunching exercises every day. Take it as a challenge and perform these 30 poses to shape up your body.

The day-wise exercises for 30 days are provided below:

Day 1 – Wide grip pushup

Day 2 – Surrender squat

Day 3 – Superman lateral raise

Day 4 – Single leg V – up

Day 5 – Switch jump

Day 6 – Forearm crossover push-ups

Day 7 – Lunge kicks

Day 8 – Bent over reverse fly

Day 9 – Flutter kick

Day 10 – Squat jump punch

Day 11 – Single arm push up

Day 12 – Isometric squat

Day 13 – Reverse plank up

Day 14 – Side plank with a twist

Day 15 – Burpee

Day 16 – Triceps push-ups

Day 17 – Around the world lunge

Day 18 – Air pull up

Day 19 – Body saw

Day 20 – Run and sprawl

Day 21 – Push up press

Day 22 – Goddess squat jump

Day 23 – Plank bird dog

Day 24 – Side to side crunch

Day 25 – Surfies

Day 26 – Crouching tiger pushup

Day 27 – Side lunge to tuck jump

Day 28 – Good morning

Day 29 – Forearm spider plank

Day 30 – Single leg burpee

These workouts are a type of HIIT workout and you can burn a lot of calories with this. You can do these at least for 4 days in a week. Each exercise targets each of your body muscles such as legs, back, arms, shoulders, abs, etc.

You can do a 4 minute routine of these moves. Do 30 seconds of these moves and have 30 seconds of rest. This makes up a minute. So you can do 4 repetitions of this routine.

1. Wide Grip Pushups

Start with your body balanced by your palms and feet.
Keep your feet at the distance of your hips and your arms wider than your shoulders.
Lower yourself by bending the elbows and push back upwards.

2. Surrender squats

Stand with your feet hip-distance apart and keep your palms at the back of your head.
Lower into a squat so that your thighs are parallel to the ground.
Now keep your right knee on the floor followed by your left knee.
Again take your right knee off the floor followed by left knee thus coming back to the starting position.

3. Superman with lateral raise

Lie over the mat with your stomach.
Stretch your legs behind and arms in front of you so that you balance your body with your stomach.
Now bring bend your elbow to bring it near your hips. Stretch it again to reach the starting position. Repeat.

4. Single leg V-up

Lie on your back with your arms stretched over your head.
Raise your upper body and your right leg and reach your arms to your toes.
Come back to the starting position.
Do the same with your left leg. Repeat.

5. Switch jump

Lie on a palm plank.
Bring your right foot to the outer side of the right hand.
Jump, switch the right foot with your left foot.

6. Forearm crossover push-ups

Stand in a palm plank.
Your palms must face in the opposite directions and should be crossed.
Lower your body so that your forearm reaches the ground.
Come back to the starting position.

7. Lunge kicks

Lower your right knee to the floor and bend your left knee to make 90 degrees.
Bend your right arm in front of you and left arm behind you.
Stand up and kick your right leg.
Switch the arms while you do it.

8. Bent over reverse fly

Bend your torso in front with your hands bent and raised to chest level at your sides.
Come straight and bring your hands behind you squeezing your back.

9. Flutter kicks

Lie over the mat and keep your palms behind your head.
Raise one of your legs to make 90 degrees with the ground.
Raise the other leg just a few inches from the ground.
Change legs and repeat.

10. Squat jump punch

Jump up high by stretching your hands behind you.
Do this 5 times.
Now do a right cross (pivoting your right leg and punching with your right hand)
Then do a left jab (Punch with your left hand)
Repeat this for 30 seconds.

11. Single-arm push-up

Stand facing a wall by keeping your left palm on it.
Keep your right palm behind your back.
Do a push up by bending your elbow and raising your heel.
Come back to the starting position and change the sides.

12. Isometric squat

Make a proper squat and clasp your hands in front of you.
Stretch your left leg to your side and bring it back.
Repeat it with your right leg.

13. Reverse plank up

Lie with your face facing the ceiling.
Push your body upwards and balance your body with your palms behind your back and your heels.
Lower your body and repeat.

14. Side plank with a twist

Do a side plank with your left palm on the floor.
Your feet must be one behind the other.
Keep your right palm behind your ears.
Twist your body and bring your right elbow to meet your left hand.
Repeat it with the other side.

15. Burpee

Crouch down on the floor from the standing position and jump to a plank.
Do some pushups.
Jump again and come back to the second position.
Jump up high releasing yourself. Repeat.

16. Triceps push-ups

Balance your body over your palms and toes and keep your body straight.
Keep your hands in such a way that your elbows are pointed towards your back.
Lower your body and raise it in a push-up motion.

17. Around the world lunge

Bend your left leg to be parallel to the floor.
Bend your right toes at the back into a lunge.
Bring it back to form a wide sumo squat.
Now pivot on your right foot, bend your left foot back to form a lunge.
Come back to the sumo squat. Repeat.

18. Air pull up

Stand straight with good posture.
Stretch your arms up above your head.
Bring it forcefully at your sides by bending the elbows.
Take it back up and repeat.

19. Body saw

Start with a plan on your arms with palms facing the ceiling.
Keep your toes on the slide disc.
Now, move your shoulders back so that your biceps make 60 degrees with the floor.
Come back to the starting position and repeat.

20. Run and Sprawl

Run at your standing position for a few seconds.
Jump and come down to your feet and palms.
Come to a push-up position and put your full body on the ground.
Stand up in a fast motion and do the running. Repeat.

21. Pushup press

Be in a plank position and do a single pushup.
Now raise your body and rest on your knees.
Push your arms up above your head and push it upwards.

22. Goddess squat jump

Sit in a squat so that your butt reaches the floor.
Keep your hands stretched and clasped in front of you.
Give yourself a jump and jump high.
Land in the squat position. Repeat.

23. Plank bird dog

Stand in a palm -plank pose.
Now lift the right hand and left leg so that they come in line with your body.
Lower them and lift the alternating leg and hand.

24. Side to side crunch

Sit with your butt on the floor and legs lifted chest height int front of you.
Balance yourself by keeping your hands at the back.
Twist your waist in both your sides.

25. Surfies

Come down to a crouching position from the standing position.
Jump and stretch your feet to a plank position.
Lower your whole body on the floor.
Crouch again and stand half-up with your right foot forward and your body balance.
Now jump up high by bringing your knees towards your chest and hands over your knees.

26. Crouching tiger push up

Be in a plank position and do one push up.
Now extend your elbows and waist to form a downward dog position.
Roll and come back to a plank position. Repeat.

27. Side lunge to tuck jump

Stand straight. Turn to your right side and keep your right leg in a lunge.
Now jump and tuck your knees towards your chest.
Land softly, repeat with switched sides.

28. Good morning

Stand straight, keep your hands behind your head.
Lower your upper body to make it parallel to the ground.
Come back to the starting position and repeat.

29. Forearm spider plank

Start in a plank.
Bend the right knee towards your triceps.
Bring it to the starting position.
Repeat with the other side.

30. Single leg burpee

Start with a squat.
Bring your palms to the floor
Now jump and bend your left foot behind your while the right foot is still on the floor.
Jump and bring the leg to the starting position.
Repeat with the same leg for 30 seconds.
Switch legs and repeat.