If you are just starting your fitness journey and do not know which exercises are effective and how to achieve a good result in a short time – we are here to help achieve all your body goals. So, if you are a beginner, you have nothing to fear, because you have us!

Today we would like to present you with the basis total body workout for beginners. This short and simple workout will help you target all the muscles in the body, including the hips, glutes, thighs, chest, back, shoulders, arms and abs.

Well, let's move on to the exercises! Our workout includes 9 effective and perfect. So, ladies, if you are interested to perform this workout, you will need equipment such as various weighted dumbbells, an exercise ball, and a mat. You should begin your workout with a 5- to 10-minute warm-up of light cardio, like walking in place, etc. Then, perform 1 set of each exercise 12 reps using moderate weights.

If you want to speed up your fitness results, you should add 1 to 2 reps each week – up to 16 reps; add sets and increase weight each week by about 5 to 10%. Perform these exercises 1 to 3 days a week, taking at least one day of rest between your workouts.

So, if you liked our workout, and you read all the information, you can start exercising right now. Scroll down to see how to perform each move to avoid injury and stretching. We know that you can do it!

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#1. Plank

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Credit: BetterMe

#2. Squats

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Credit: BetterMe

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#3. Crunches

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Credit: BetterMe

#4. Reverse Crunches

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Credit: BetterMe

#5. Donkey Kicks

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Credit: BetterMe

#6. Leg Raise

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Credit: BetterMe

#7. Lateral Arms Raise

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Credit: BetterMe

#8. Tricep Dips

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Credit: BetterMe

#9. Lunges

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Credit: BetterMe

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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.

Credit: BetterMe