4 Weeks Fitness Routine: Get Perfectly Shaped This Spring

Can you already feel the warm breeze blowing on your face? Well, great! It is spring time and be ready to pull out your best tank tops, sundresses and swimsuits. This is a splendid time to go outdoors, enjoy the blossoming of the flowers and face this season with a big smile on your face. It is the time to get you back on track and be motivated to get your best body for outdoor activities. Yeah, the winter season must have added extra weight on you, but don’t let that though bother you, get it off your head and kick start your own workout routine.


To Get Started

First, you need to create a positive mindset and be willing to start your fitness routine leaving no rooms for excuses or any negative views. Believe in yourself that you can do it! Once you have a positive outlook and dedication for this workout, then you’re good and ready for the task. Set your schedule according to your convenience and keep yourself prompted.  You just need to make sure that you follow the 4-week exercise plan. Prepare your shoes and your outfit.  It is not necessary to go to the gym, you can do this at home as well.


Week 1 Routine (at least 1-2 hrs a day):

#1: Cardio – can burn the calories you gained over the winter season. A cardio pre workout is essential to get you body ready for any routine.

-Jump Rope or Jumping Jacks (at least 10 mins with 10 second interval)

-Treadmill or Jogging

-Lunges, Squats, Squat Jumps


#2: Weight lifting – to add muscle strength to your body like the chest, shoulders, biceps and triceps. I have come across Bodybuilding and they have an easy to follow weight training guides you can follow.

-Dumbbell Exercises

-Ball Exercises

-Barbell Exercises

-Band Exercises



Week 2 Routine (at least 1-2 hrs a day):

#1: Cardio – this time you need to intensify your workout. You need to do something extra than your previous week.

-Jump Rope or Jumping Jacks (at least 10 mins with 10 second interval)

-Treadmill or Jogging for 30 mins

-Lunges, Squats, Squat Jumps (this can be incorporated with jogging or running)


#2: Lower Body Workout (Tightening and Toning) – I have encountered more lower body exercises that could help at Muscleandfitness, you can check it out.

-Leg Press

-Leg Curls


Week 3 Routine (at least 1-2 hrs a day):

#1: Abs Exercises – lose you fats and have that sculpted abs in no time! I have found Shape and discovered conducive workout to help you out with it.

-Crunches (Reach your foot while raising your legs upward and stretch your arms. Hold for 10 seconds, then repeat)

-Planking (Hold for 30 seconds and do sideways)

-Sit ups/Curl Up



#2: Cardio (45 mins)

-Jogging/Treadmill (30 mins)

-Lunges, Squats, Squat Jumps


Week 4 Routine (at least 1-2 hrs a day):

#1: Cardio (30 mins)

-Jogging/Treadmill (30 mins)

-Lunges, Squats, Squat Jumps


#2: Do A Little Bit of Everything – Integrate all the exercises and do it at your own pace. Combine both strength and cardio exercises to perfectly get into shape.

Total Body Workout


All these might look like much, but don’t you worry, you’ll get used to it. To achieve your goal, it would be best to add a healthy diet to your routine. Eat the right food rich with vitamins to boost your system. You can also go for all-organic supplements that could help strengthen your immune system. Once you’ve done all this, you surely will have a rocking spring body that’s worth flaunting.

Show More

Edna Webb

I am Edna Webb and I love technology. I have always been fascinated by anything that has to do with computers, gadgets, and software. This led me to study Computer Science in college and eventually become a full-stack developer and editor at I love to write about technology and share my thoughts with others. I also enjoy photography, eating different delicacies, and following tech closely.

Related Articles


  1. I’m impressed, I have to admit. Seldom do I encounter
    a blog that’s equally educative and interesting,
    and let me tell you, you have hit the nail on the head.
    The problem is something that too few folks are speaking intelligently about.
    Now i’m very happy I found this in my search for
    something concerning this.

  2. Hi fantastic website! Does running a blog such as
    this take a great deal of work? I have very little knowledge of computer programming however I had been hoping to start my own blog soon. Anyway, if
    you have any ideas or techniques for new blog owners please
    share. I understand this is off topic however
    I just needed to ask. Kudos!

    1. Hi Alberto!
      Sorry for taking a while to respond. It certainly takes a great deal of work to maintain a good blog like ours, but with the right tools and a bit of persistence, it’s manageable. 🙂 Don’t be scared to start your own website! We wish you lots of luck in that arena. Don’t forget to SUBSCRIBE to our RSS or join us on FACEBOOK or TWITTER to get our updates. Who knows, we might feature an article about starting your own blog 😉

Leave a Reply

Your email address will not be published.

CommentLuv badge
Back to top button