10 Best Full Body Workout Routines for Beginners in 2026

Are you a busy professional looking to kickstart your fitness journey but feel overwhelmed by time constraints and gym intimidation? You're not alone. The good news is that you can achieve a full-body workout right from the comfort of your home, without needing any fancy equipment. In this guide, we've compiled the top 10 full-body workout routines tailored for beginners in 2026, ensuring you get effective results in minimal time.

Quick Stats Box

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

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1. Bodyweight Basics

Warm-Up (5 min)

• Arm Circles: 1 minute
• High Knees: 1 minute
• Leg Swings: 1 minute (30 seconds each leg)
• Torso Twists: 1 minute
• Dynamic Stretching: 1 minute

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|--------|-------------------------------|-----------------------------------| | Squats | 12 reps | 3 | 45 sec | Keep knees behind toes | Chair squats | | Push-Ups | 8 reps | 3 | 45 sec | Keep body in a straight line | Knee push-ups | | Glute Bridges | 15 reps | 3 | 45 sec | Squeeze glutes at the top | Single-leg glute bridge | | Plank | 30 sec | 3 | 45 sec | Keep core tight | Knee plank |

Cool-Down (3-5 min)

• Child’s Pose: 1 minute
• Standing Quad Stretch: 1 minute (30 seconds each leg)
• Seated Forward Fold: 1 minute

Complete in: 20 minutes

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2. The Circuit Challenge

Warm-Up (5 min)

• Jumping Jacks: 1 minute
• Arm Crosses: 1 minute
• Leg Swings: 1 minute
• Hip Circles: 1 minute
• Toe Touches: 1 minute

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|--------|-------------------------------|-----------------------------------| | Reverse Lunges | 10 reps | 3 | 45 sec | Step back, keep front knee over ankle | Forward lunges | | Incline Push-Ups | 10 reps | 3 | 45 sec | Keep elbows at 45 degrees | Wall push-ups | | Dead Bugs | 12 reps | 3 | 45 sec | Lower opposite limbs slowly | Keep feet on the floor | | Side Plank | 20 sec | 3 | 45 sec | Stack feet, hips high | Knee side plank |

Cool-Down (3-5 min)

• Cat-Cow Stretch: 1 minute
• Butterfly Stretch: 1 minute
• Lying Spinal Twist: 1 minute (30 seconds each side)

Complete in: 25 minutes

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3. High-Intensity Full Body

Warm-Up (5 min)

• Butt Kicks: 1 minute
• Side Shuffles: 1 minute
• Arm Circles: 1 minute
• Walking Lunges: 1 minute
• Dynamic Side Leg Swings: 1 minute

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|--------|-------------------------------|-----------------------------------| | Burpees | 8 reps | 3 | 45 sec | Jump high, land soft | Step back instead of jump | | Mountain Climbers | 30 sec | 3 | 45 sec | Drive knees to chest quickly | Slow down the pace | | Squat Jumps | 10 reps | 3 | 45 sec | Land softly, use arms for momentum | Regular squats | | Hollow Hold | 20 sec | 3 | 45 sec | Maintain lower back on the floor | Knees bent |

Cool-Down (3-5 min)

• Standing Side Stretch: 1 minute
• Seated Hamstring Stretch: 1 minute
• Cobra Stretch: 1 minute

Complete in: 30 minutes

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4. Core & More

Warm-Up (5 min)

• Torso Twists: 1 minute
• Hip Openers: 1 minute
• Arm Swings: 1 minute
• Leg Swings: 1 minute
• Walking Toe Touches: 1 minute

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|--------|-------------------------------|-----------------------------------| | Plank to Push-Up | 8 reps | 3 | 45 sec | Keep body straight | Hold plank position | | Russian Twists | 12 reps | 3 | 45 sec | Rotate shoulders, not just arms | Feet on the ground | | Bicycle Crunches | 15 reps | 3 | 45 sec | Elbow to opposite knee | Regular crunches | | Side Leg Raises | 15 reps | 3 | 45 sec | Slow and controlled movement | Lying down with knee bent |

Cool-Down (3-5 min)

• Child’s Pose: 1 minute
• Figure Four Stretch: 1 minute (30 seconds each side)
• Kneeling Hip Flexor Stretch: 1 minute

Complete in: 20 minutes

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5. Total Body Strength

Warm-Up (5 min)

• High Knees: 1 minute
• Arm Circles: 1 minute
• Lateral Leg Swings: 1 minute
• Dynamic Lunges: 1 minute
• Wrist Rotations: 1 minute

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|--------|-------------------------------|-----------------------------------| | Step-Ups | 10 reps | 3 | 45 sec | Step firmly, drive through heel | Use a stable chair or step | | Wall Sit | 30 sec | 3 | 45 sec | Keep back flat against the wall | Shorter duration | | Tricep Dips | 10 reps | 3 | 45 sec | Keep elbows close to the body | Bent knees | | Jumping Jacks | 30 sec | 3 | 45 sec | Land softly | Step out instead of jumping |

Cool-Down (3-5 min)

• Seated Forward Bend: 1 minute
• Standing Quad Stretch: 1 minute (30 seconds each leg)
• Neck Stretch: 1 minute

Complete in: 25 minutes

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Conclusion

These beginner-friendly full-body workouts are designed to fit seamlessly into your busy schedule while helping you build strength, endurance, and confidence. Whether you're tackling bodyweight exercises or exploring new routines, the key is consistency. Aim to complete these workouts 3 times a week, allowing for rest days in between.

To progress further, consider adding light dumbbells or increasing your rep counts as you gain strength.

For personalized coaching and real-time feedback, check out HipTrain's live 1-on-1 sessions with certified trainers.