10 Beginner-Friendly Full Body Workouts to Try in 2026

Are you struggling to find the time or motivation to hit the gym? Do you feel overwhelmed by complicated workout routines? You’re not alone. Many busy professionals face these challenges, but getting fit doesn’t have to be intimidating or time-consuming. In 2026, you can kickstart your fitness journey with these 10 beginner-friendly full body workouts that can be done right in the comfort of your home, no equipment necessary!

Quick Stats Box:

• Total Time: 20-30 minutes each
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform half squats for an easier version or jump squats for a challenge.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels/knees.
• Modification: Do knee push-ups for an easier option or elevate your feet for a harder version.

3. Plank to Downward Dog

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Press your heels towards the floor in Downward Dog.
• Modification: Hold a plank on your knees for an easier option.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for a challenge.

5. Standing Overhead Press (No Equipment)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and press straight up.
• Modification: Use light dumbbells for added resistance.

6. Reverse Lunges

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Step forward instead of backward for an easier version.

7. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Exhale as you twist to bring your elbow to the opposite knee.
• Modification: Keep your feet on the floor for a less intense version.

8. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce the squat depth for an easier option.

9. Side Leg Raises

• Reps: 12 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your leg straight and lift from the hip.
• Modification: Bend your knee for an easier version.

10. Seated Forward Bend

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Reach towards your toes, keeping your back straight.
• Modification: Bend your knees slightly if needed.

Warm-Up (5 Minutes)

1. Arm Circles - 1 minute
2. High Knees - 1 minute
3. Leg Swings - 1 minute (30 seconds each leg)
4. Torso Twists - 1 minute
5. Jumping Jacks - 1 minute

Cool-Down (3-5 Minutes)

1. Child’s Pose - 1 minute
2. Seated Forward Fold - 1 minute
3. Cat-Cow Stretch - 1 minute

Complete in: 20-30 minutes

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------------|------|-------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Plank to Downward Dog | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Standing Overhead Press | 12 reps | 3 | 45 seconds | | Reverse Lunges | 10 reps each leg | 3 | 45 seconds | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Side Leg Raises | 12 reps each side | 3 | 45 seconds | | Seated Forward Bend | 30 seconds | 3 | 30 seconds |

Conclusion

These 10 beginner-friendly full body workouts are designed to fit seamlessly into your busy schedule in 2026. Whether you're at home or on the go, you can effectively work towards your fitness goals without needing a gym. Aim to complete these workouts 3 times a week, allowing for rest days in between to recover. As you progress, consider adding light dumbbells for increased resistance or increasing your reps and sets.

Ready to take your fitness journey to the next level?