10 Best Full Body Workouts for Beginners: Get Started Today

Struggling to fit in a workout due to a busy schedule or feeling intimidated by the gym? You’re not alone. Many beginners find it challenging to start a fitness journey, especially when time and equipment are limited. The good news is that you can achieve a full-body workout right at home, without any equipment. Let’s dive into 10 effective workouts designed specifically for beginners that you can start today.

Quick Stats Box:

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

Warm-Up (5 minutes)

Dynamic Stretching Routine:

1. Arm Circles: 30 seconds (15 seconds each direction)
   • Stand tall, extend arms to the side, and make small circles.
2. Leg Swings: 30 seconds (15 seconds each leg)
   • Hold onto a wall for balance, swing one leg forward and backward.
3. Torso Twists: 30 seconds
   • Stand with feet hip-width apart, twist your torso side to side.
4. High Knees: 1 minute
   • Jog in place, bringing knees up to hip level.
5. Bodyweight Squats: 1 minute
   • Stand with feet shoulder-width apart, lower into a squat, and rise.

Full Body Workouts

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 if full squats are too challenging.

2. Push-Ups (Knee Push-Ups)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight from head to knees and lower down slowly.
• Modification: Drop to your knees for easier push-ups.

3. 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: Elevate your feet on a chair for added difficulty.

4. Plank (Knee Plank)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight and engage your core.
• Modification: Drop to your knees for a modified plank.

5. Forward Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and keep your front knee aligned with your ankle.
• Modification: Step back instead of forward if balance is an issue.

6. Superman Exercise

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift arms and legs simultaneously while lying face down.
• Modification: Lift one arm and opposite leg at a time.

7. Side Leg Raises

• Reps: 15 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight and lift your leg to hip height.
• Modification: Lie on your back and do a single-leg bridge instead.

8. Bicycle Crunches

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Bring opposite elbow to knee while extending the other leg.
• Modification: Perform regular crunches if needed.

9. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall and thighs parallel to the ground.
• Modification: Decrease the angle of the sit for less intensity.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a plank position, driving knees to your chest quickly.
• Modification: Slow down the movement 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 | | Glute Bridges | 15 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Forward Lunges | 10 reps per leg | 3 | 45 seconds | | Superman Exercise | 12 reps | 3 | 45 seconds | | Side Leg Raises | 15 reps per leg | 3 | 45 seconds | | Bicycle Crunches | 12 reps per side | 3 | 45 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

Static Stretching Routine:

1. Child’s Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Quad Stretch: 30 seconds per leg
4. Shoulder Stretch: 30 seconds per arm

Complete in: 25-30 minutes

Conclusion

These 10 full-body workouts are perfect for beginners looking to get started on their fitness journey without the intimidation of the gym or the need for equipment. Aim to perform these workouts 3 times a week, with rest days in between to allow your body to recover.

As you progress, consider increasing the reps, sets, or duration of each exercise, or even adding in weights as you become more comfortable. Remember, consistency is key.

If you’re looking for personalized coaching with real-time feedback to help you stay on track, consider HipTrain’s live 1-on-1 sessions with certified trainers.