Today, we would like to present you with a 30-day intensive workout challenge. This workout is designed for women who want to reduce body fat, gain muscles and tighten the whole body. Additionally, you can lose up to 10 pounds in a month.

Our intensive workout includes 12 exercises such as Arabesque (10reps), Salute (10reps), Static Lunge Kick-Back (10reps), Alternating Abs (15 reps), Wiper Blade (15 reps), Cowboy Crunch (15 reps), Sumo Twist (15 reps), Side Hinge (15 reps), 360-Degree Kick (10 reps), Double Cross (8 reps), Plank Twist (8 reps), and X Reach (8 reps).

To perform these exercises, you need a pair of 3 to 8 pound dumbbells and a mat. You must perform this intensive workout twice a week. What’s more, you can perform the workout as a mix-and-match circuit of your choice, pick one exercise for each body part until you've done one set of all 12 exercises. Moreover, you must add some cardio to your workout plan. You can perform cardio like running, cycling, boxing, or dancing for 30 to 60 minutes a day. It can help to improve your overall fitness level, and also relieve muscle soreness and stiffness.

If you find it difficult to stay motivated in your workout, set goals for yourself. For example, make a plan to lose 10 pounds in a month. Strat with a healthy diet. Eat well-balanced meals that are full of fruit and vegetables, protein and a few complex carbs. Do not forget to drink enough water to keep your body hydrated.

Well, it’s time to perform our killer workout. We recommend you wear a sports uniform to make your exercises more comfortable. Insert your headphones and let’s start! Scroll down to see how perform these exercises.

READ MORE: 30-days challenge plan to get a slim body

#1. Arabesque (10reps)

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Credit: BetterMe

#2. Salute (10reps)

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Credit: BetterMe

READ MORE: Effective exercises which will help you tighten your butt and tone abs

#3. Static Lunge Kick-Back (10reps)

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Credit: BetterMe

#4. Alternating Abs (15 reps)

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#5. Wiper Blade (15 reps)

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Credit: BetterMe

#6. Cowboy Crunch (15 reps)

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#7. Sumo Kicks (15 reps)

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#8. Side Hinge (15 reps)

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Credit: BetterMe

#9. Double Cross (8 reps)

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#10. Plank Up Down (8 reps)

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#11. X Reach (8 reps)

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Credit: BetterMe

READ MORE: 5 exercises to melt fat from belly and hips

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.