Women who are unhappy with the physical form of their body and want to get visible results in a short time must work hard. Regardless of your body goals (to blast fat off your belly, thighs and arms, to strengthen your heart or to give yourself an overall shape-up) you must do everything to get the desired results. However, the question is how to do it quickly and efficiently so as not to harm your health?

BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

We have a great solution for you! You just need to perform our training, which includes 3 workouts, such as cardio, strength and a single full-body exercise session. The total time of the training session is one hour, but during this time you can lose weight, gain energy, feel awesome, and turn your whole life around. Sounds cool, right? In order to perform this super effective workout for the whole body, you will need equipment such as yoga mat, one set of “heavy” dumbbells (10–12 pounds) and one set of “light” dumbbells (5–8 pounds), jump ropes (or resistance bands), and a timer or stopwatch.

You probably know that yoga is one of the most effective workouts for the whole body, as well as your mental and general health. As for cardio, it will help you strengthen your heart, and as for strength – there seem to be nothing to say, since you know everything yourself. So, ladies, as you can see our workout includes a variety of poses and exercises that hit all fitness levels and will definitely give you a real burn. All you have to do is follow our instructions to get the desired perfect curves. Just do it!

READ MORE: 20 most effective methods to remove back fat quickly

#1. Goblet Squats

Credit: BetterMe

Credit: BetterMe

#2. Running Girl

Credit: BetterMe

Credit: BetterMe

READ MORE: 14-day workout for eliminating love handles

#3. Leg Raises

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Credit: BetterMe

#4. Donkey Kicks

Credit: BetterMe

Credit: BetterMe

#5. Spiderman

Credit: BetterMe

Credit: BetterMe

#6. Lunges

Credit: BetterMe

Credit: BetterMe

BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

READ MORE: 8 exercises to get beautiful arms

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.