10 Best Full Body Workouts for Beginners That Require No Equipment

Finding time to exercise can be a challenge, especially for busy professionals. Gyms can be intimidating, and many beginners feel overwhelmed when trying to start a fitness journey. If you're looking for effective full-body workouts that you can do at home without any equipment, you're in the right place! These workouts are specifically designed for beginners and can be completed in the comfort of your living room.

Quick Stats Box

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

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

1. Arm Circles – 30 seconds forward, 30 seconds backward
2. High Knees – 30 seconds
3. Bodyweight Squats – 10 reps
4. Torso Twists – 30 seconds
5. Lateral Leg Swings – 30 seconds per 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 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 (or knees).
• Modification: Perform on your knees for an easier version.

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: Perform single-leg glute bridges for a harder version.

4. Plank (Knee or Standard)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Engage your core and keep your body straight.
• Modification: Drop to your knees for an easier version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees toward your chest quickly.
• Modification: Perform at a slower pace for less intensity.

6. Lateral Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push your hips back as you lunge to the side.
• Modification: Reduce the range of motion for easier access.

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 ground.
• Modification: Perform regular crunches if needed.

8. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step back into a shallow lunge for an easier version.

9. Tricep Dips (using a chair)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you dip down.
• Modification: Bend your knees to make it easier.

10. Star Jumps

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly on your feet to reduce impact.
• Modification: Perform jumping jacks instead for a lower impact.

Workout 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 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Lateral Lunges | 10 reps per side | 3 | 45 seconds | | Bicycle Crunches | 12 reps per side | 3 | 45 seconds | | Reverse Lunges | 10 reps per leg | 3 | 45 seconds | | Tricep Dips | 10 reps | 3 | 45 seconds | | Star Jumps | 10 reps | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help your body recover:

1. Standing Quadriceps Stretch – 30 seconds per leg
2. Seated Hamstring Stretch – 30 seconds per leg
3. Child’s Pose – 1 minute
4. Arm Across Chest Stretch – 30 seconds per arm

Complete in: 20-30 minutes

Congratulations on completing your full-body workout! These exercises not only help build strength but also improve your overall fitness without the need for any equipment.

Conclusion

Now that you have a solid set of full-body workouts at your disposal, aim to incorporate these into your weekly routine. Try to perform these workouts 3 times a week, allowing rest days in between to recover. As you progress, consider increasing your reps, sets, or duration to challenge yourself further.

For personalized coaching and real-time feedback to ensure you're performing each exercise correctly, consider signing up for sessions with certified trainers at HipTrain.