10 Best Full Body Workouts for Beginners (2026)

Finding the time and space for an effective workout can be a challenge, especially for busy professionals. If you're just starting your fitness journey, you might feel overwhelmed by gym intimidation, or perhaps you're unsure where to begin. The good news is that you can achieve a full-body workout right in the comfort of your home, no equipment needed. In this guide, we've compiled the ten best full body workouts tailored specifically for beginners, allowing you to maximize your results in minimal time.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required; optional yoga mat
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body for the workout, start with this quick warm-up routine:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)

   • Form Cue: Keep your arms straight and engage your shoulders.

2. High Knees: 1 minute

   • Form Cue: Drive your knees up towards your chest at a brisk pace.

3. Bodyweight Squats: 10 reps

   • Form Cue: Keep your chest up and push your hips back as if sitting on a chair.

4. Torso Twists: 1 minute

   • Form Cue: Stand with feet shoulder-width apart and twist from side to side.

5. Leg Swings: 30 seconds each leg

   • Form Cue: Swing your leg forward and backward while balancing on the other leg.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the squat.
• Modification: Use a chair to assist if needed.

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.
• Modification: Perform on your knees for an easier version.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows under your shoulders and engage your core.
• Modification: Drop to your knees for a gentler variation.

4. Glute Bridges

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with feet elevated on a step or chair for added challenge.

5. Standing Overhead Press (No Weight)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press your hands straight up while keeping your core tight.
• Modification: Use light dumbbells or water bottles for added resistance.

6. Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Ensure your front knee doesn’t go past your toes.
• Modification: Step back into a reverse lunge for a gentler version.

7. Bicycle Crunches

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform with feet on the ground for a less intense option.

8. Side Leg Raises

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight and lift your leg without twisting.
• Modification: Perform standing and hold onto a wall for balance.

9. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for a gentler version.

10. Supermans

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously while keeping your neck neutral.
• Modification: Lift one arm and the opposite leg for a less intense version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|----------------|------|--------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 45 seconds | | Glute Bridges | 12 reps | 3 | 45 seconds | | Standing Overhead Press | 10 reps | 3 | 45 seconds | | Lunges | 10 reps/leg | 3 | 45 seconds | | Bicycle Crunches | 12 reps/side | 3 | 45 seconds | | Side Leg Raises | 12 reps/leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Supermans | 12 reps | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery:

1. Child’s Pose: 1 minute

   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Fold: 1 minute

   • Form Cue: Keep your back straight as you reach towards your toes.

3. Cat-Cow Stretch: 1 minute

   • Form Cue: Alternate between arching and rounding your back slowly.

Complete in: 25-30 minutes

Conclusion

These ten full body workouts are designed to fit into your busy lifestyle, requiring no equipment and minimal space. Aim to complete this routine 3 times per week, ensuring you have rest days in between to recover. As you build strength and confidence, consider progressing to more challenging variations of each exercise.

For personalized coaching and real-time feedback, consider scheduling a session with a certified trainer at HipTrain. Get started on your fitness journey today!