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

If you're a busy professional looking to kickstart your fitness journey in 2026 but feel overwhelmed by gym intimidation or a lack of time, you're not alone. Many people struggle with finding effective workouts that fit into their hectic schedules. The good news is that you can achieve a full-body workout from the comfort of your home, regardless of your space constraints or equipment availability.

Quick Stats Box:

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

Warm-Up (5 minutes)

1. Arm Circles

   • Duration: 30 seconds
   • Instructions: Stand tall and extend arms to the side. Make small circles for 15 seconds, then reverse.

2. High Knees

   • Duration: 30 seconds
   • Instructions: Jog in place, bringing knees up to hip level.

3. Bodyweight Squats

   • Duration: 1 minute
   • Instructions: Stand with feet shoulder-width apart, squat down as if sitting back into a chair.

4. Torso Twists

   • Duration: 30 seconds
   • Instructions: Stand with feet shoulder-width apart and twist your torso side to side.

5. Leg Swings

   • Duration: 1 minute (30 seconds per leg)
   • Instructions: Hold onto a wall for support and swing one leg forward and backward.

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: Reduce depth of squat for an easier version.

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: Perform on knees for an easier version.

3. Plank

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

4. Glute Bridges

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold the bridge position for 15 seconds for an easier version.

5. Standing Overhead Press (No Weights)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press your arms overhead while keeping your core engaged.
• Modification: Perform a front raise instead for an easier version.

6. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back and lower your knee toward the ground without letting it touch.
• Modification: Shorten the lunge distance for an easier version.

7. Bicycle Crunches

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rotate your torso to bring your elbow to the opposite knee.
• Modification: Slow down the movement for an easier version.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips down and drive knees toward your chest quickly.
• Modification: Step your knees in rather than jumping for an easier version.

9. Side Leg Raises

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight while lifting your leg to the side.
• Modification: Perform lying down for an easier version.

10. Seated Forward Bend

• Duration: 30 seconds
• Sets: 1 set
• Rest: N/A
• Form Cue: Reach towards your toes while keeping your back straight.
• Modification: Bend your knees slightly if needed.

Cool-Down (3-5 minutes)

1. Child's Pose

   • Duration: 1 minute
   • Instructions: Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground.

2. Standing Hamstring Stretch

   • Duration: 30 seconds per leg
   • Instructions: Stand and reach for your toes, keeping one leg straight while the other is bent.

3. Shoulder Stretch

   • Duration: 30 seconds per side
   • Instructions: Bring one arm across your body and hold it with the opposite hand.

Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|----------------|------|-------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12 reps | 3 | 45 seconds | | Standing Overhead Press| 10 reps | 3 | 45 seconds | | Reverse Lunges | 10 reps/leg | 3 | 45 seconds | | Bicycle Crunches | 12 reps/side | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Side Leg Raises | 12 reps/side | 3 | 30 seconds | | Seated Forward Bend | 30 seconds | 1 | N/A |

Complete in: Approximately 25-30 minutes.

Conclusion

Starting your fitness journey in 2026 doesn't have to be overwhelming. With these 10 full-body workouts tailored for beginners, you can effectively build strength and endurance from home. Aim to perform these workouts 3 times a week with a day of rest in between sessions to allow your muscles to recover.

As you progress, consider increasing the number of reps or sets, or try to shorten rest times for added intensity. If you’re looking for personalized coaching and real-time feedback, explore our live 1-on-1 sessions at HipTrain.