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

Feeling overwhelmed by the gym scene or struggling to find time for a full workout? You're not alone. Many busy professionals are looking for efficient ways to stay fit without stepping foot in a gym. Luckily, you can achieve a full-body workout right at home, no equipment required.

Quick Stats

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

Warm-Up (5 Minutes)

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. Bodyweight Squats - 1 minute (10-15 reps)
3. High Knees - 1 minute (30 seconds slow, 30 seconds fast)
4. Torso Twists - 1 minute (30 seconds slow, 30 seconds fast)
5. Leg Swings - 1 minute (30 seconds each leg)

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: Use a chair for support.
• Progression: Add a jump at the top for a squat jump.

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: Drop to your knees for knee push-ups.
• Progression: Elevate feet on a step for decline push-ups.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and body straight.
• Modification: Drop to your knees for a modified plank.
• Progression: Side plank for 15 seconds each side.

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: Hold onto a wall for support.
• Progression: Single-leg glute bridges.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive knees towards your chest quickly.
• Modification: Slow down the pace for a gentle version.
• Progression: Increase speed for a cardio challenge.

6. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rise up slowly onto your toes and hold for 1 second.
• Modification: Hold onto a wall for balance.
• Progression: Do it on one leg.

7. Side Lunges

• Reps: 10 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your knee behind your toes as you lunge.
• Modification: Do a smaller range of motion.
• Progression: Add a side leg lift at the top.

8. Bicycle Crunches

• Reps: 15 reps each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform crunches without leg movement.
• Progression: Hold the crunch position for 2 seconds.

9. Supermans

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift arms and legs simultaneously, squeezing your back.
• Modification: Lift one arm and opposite leg at a time.
• Progression: Hold the position for 2 seconds.

10. Burpees

• Reps: 8 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your core tight as you jump back.
• Modification: Step back instead of jumping.
• Progression: Add a push-up at the bottom.

Cool-Down (3-5 Minutes)

1. Child’s Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Seated Hamstring Stretch - 1 minute each leg
4. Cat-Cow Stretch - 1 minute

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |---------------------------|--------------------|------|---------------|-----------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Chair support | | Push-Ups | 10 reps | 3 | 45 seconds | Knee push-ups | | Plank | 30 seconds | 3 | 30 seconds | Modified plank | | Glute Bridges | 15 reps | 3 | 45 seconds | Wall support | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow pace | | Standing Calf Raises | 15 reps | 3 | 30 seconds | Wall support | | Side Lunges | 10 reps each side | 3 | 45 seconds | Smaller range | | Bicycle Crunches | 15 reps each side | 3 | 30 seconds | Static crunch | | Supermans | 12 reps | 3 | 45 seconds | Alternating limbs | | Burpees | 8 reps | 3 | 60 seconds | Step back |

Complete in: 25-30 minutes

Conclusion

These beginner-friendly full-body workouts are designed for busy professionals looking to maximize their fitness potential at home in 2026. Start with these exercises 3 times a week, allowing rest days in between. As you grow stronger, consider progressing the difficulty of each exercise.

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