10 Best Full Body Workouts for Beginners to Get Fit Fast in 2026

Finding time to work out can be challenging, especially for busy professionals. You might feel overwhelmed by gym intimidation, unsure where to start, or simply lack the equipment or space for an effective workout. However, getting fit doesn’t have to be complicated or time-consuming. In this guide, we’ll cover the 10 best full body workouts for beginners that you can do in the comfort of your own home, with minimal or no equipment.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles

   • 30 seconds (15 seconds forward, 15 seconds backward)
   • Rest: 15 seconds
   • Form cue: Keep arms straight and make small circles.

2. High Knees

   • 30 seconds
   • Rest: 15 seconds
   • Form cue: Drive knees up towards your chest.

3. Bodyweight Squats

   • 1 minute
   • Rest: 15 seconds
   • Form cue: Keep chest up and push through your heels.

4. Torso Twists

   • 30 seconds
   • Rest: 15 seconds
   • Form cue: Rotate your upper body while keeping hips stable.

5. Side Lunges

   • 1 minute (30 seconds each side)
   • No rest
   • Form cue: Keep your chest up and push your hips back.

Best Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Use a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 8-12
• 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.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows below your shoulders and tighten your core.
• Modification: Drop to your knees.

4. Glute Bridges

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform with feet elevated on a couch.

5. Bent-Over Dumbbell Rows

• Reps: 10-12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weights towards your hips.
• Modification: Use water bottles if you don't have dumbbells.

6. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly on your feet.
• Modification: Step side to side instead of jumping.

7. Bicycle Crunches

• Reps: 12-15 (each 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.

8. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your knees at a 90-degree angle.
• Modification: Hold a lighter weight for added difficulty.

9. Side Plank

• Duration: 20 seconds (each side)
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop the bottom knee for support.

10. Cool Down (3-5 Minutes)

1. Child’s Pose

   • Hold for 1 minute
   • Form cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Hold for 1 minute
   • Form cue: Reach for your toes while keeping your back straight.

3. Neck Stretch

   • Hold for 30 seconds (each side)
   • Form cue: Gently pull your head towards your shoulder with your hand.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|--------------------|------|--------------------| | Bodyweight Squats | 12-15 | 3 | 45 seconds | | Push-Ups | 8-12 | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 10-12 | 3 | 45 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Bicycle Crunches | 12-15 (each side) | 3 | 45 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Side Plank | 20 seconds (each side) | 3 | 30 seconds |

Complete in: 25-30 minutes

Conclusion

These 10 full body workouts are designed for beginners who want to get fit fast in 2026. Each workout targets multiple muscle groups and can be done in a limited space without the need for expensive equipment. Aim to complete these workouts 3 times a week, with rest days in between, to see the best results.

As you progress, consider adding more reps, sets, or even light weights to increase the challenge.