10 Best Full Body Workouts for Beginners: Get Started in 2026

Starting your fitness journey can feel overwhelming, especially if you're juggling a busy schedule. You may be unsure where to begin, or perhaps you're hesitant about stepping into a gym. The good news is that you can achieve an effective full-body workout right from the comfort of your home. In 2026, it's easier than ever to get started with beginner-friendly workouts that fit into your busy life.

Quick Stats:

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

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep your arms straight and make small circles, gradually increasing the size.

2. Leg Swings

   • Duration: 1 minute
   • Form Cue: Hold onto a wall or chair for balance and swing one leg forward and backward. Switch legs after 30 seconds.

3. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your core tight and land softly on your feet.

4. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push your hips back and keep your chest up as you lower down.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and twist your upper body side to side.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your knees behind your toes and push through your heels.
• Modification: Use a chair for support.
• Progression: Add light dumbbells for extra resistance.

2. Push-Ups (Knee or Full)

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees.
• Progression: Elevate your feet on a step.

3. Glute Bridges

• Reps: 12-15
• Sets: 3
• Rest: 45 seconds
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with feet on a chair for added height.
• Progression: Single-leg glute bridges.

4. Plank

• Duration: 20-30 seconds
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your body in a straight line and engage your core.
• Modification: Perform on your knees.
• Progression: Side plank.

5. Reverse Lunges

• Reps: 10-12 each leg
• Sets: 3
• Rest: 45 seconds
• Form Cue: Step back and lower your knee toward the ground.
• Modification: Perform without stepping back.
• Progression: Add weights.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your shoulders over your wrists as you drive your knees toward your chest.
• Modification: Slow down the movement.
• Progression: Increase pace for intensity.

7. Seated Leg Lifts

• Reps: 10-12 each leg
• Sets: 3
• Rest: 45 seconds
• Form Cue: Sit tall and lift one leg straight out in front of you.
• Modification: Bend your knee to lift the leg.
• Progression: Hold a light weight on your ankle.

8. Standing Calf Raises

• Reps: 15-20
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your knees straight as you lift onto your toes.
• Modification: Perform seated with feet flat on the ground.
• Progression: Hold onto a wall for balance while doing single-leg raises.

9. Side Leg Raises

• Reps: 10-12 each leg
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your body straight as you lift your leg to the side.
• Modification: Perform lying down.
• Progression: Add ankle weights.

10. Burpees

• Reps: 5-8
• Sets: 3
• Rest: 45 seconds
• Form Cue: Ensure a full-body extension at the top.
• Modification: Step back instead of jumping.
• Progression: Increase the number of reps.

Cool Down (3-5 minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Keep your knees slightly bent and let your arms hang.

2. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Figure Four Stretch

   • Duration: 1 minute each leg
   • Form Cue: Cross one ankle over the opposite knee and gently press down.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------|--------------------|------|--------|--------------------| | Bodyweight Squats | 12-15 | 3 | 45 sec | Chair support | | Push-Ups | 8-10 | 3 | 45 sec | Knee push-ups | | Glute Bridges | 12-15 | 3 | 45 sec | Feet on chair | | Plank | 20-30 sec | 3 | 45 sec | Knee plank | | Reverse Lunges | 10-12 each leg | 3 | 45 sec | No step back | | Mountain Climbers | 30 sec | 3 | 45 sec | Slow down | | Seated Leg Lifts | 10-12 each leg | 3 | 45 sec | Bend knee | | Standing Calf Raises | 15-20 | 3 | 45 sec | Seated raises | | Side Leg Raises | 10-12 each leg | 3 | 45 sec | Lying down | | Burpees | 5-8 | 3 | 45 sec | Step back |

Complete in: Approximately 30 minutes

Conclusion

These 10 full-body workouts are designed to be beginner-friendly, efficient, and highly effective. By incorporating these exercises into your routine 3 times a week, you can build strength, improve your fitness level, and feel more energized. Remember to listen to your body and progress at your own pace.

Next Steps: Consider scheduling a personalized coaching session with a certified trainer who can provide real-time feedback and adjustments tailored to your fitness level.