10 Best Full Body Workouts for Total Beginners in 2026

Feeling overwhelmed by the gym scene or struggling to find time for fitness? If you're a total beginner looking to get fit from the comfort of your home, this guide is for you. These ten effective full body workouts are designed for busy professionals like you, who want to maximize their time and effort with no fancy equipment required. Let’s jump in!

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• 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)

Start with this dynamic warm-up to prepare your body for the workout.

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

Full Body Workouts

Here are ten beginner-friendly workouts you can do in a small space, no equipment needed. Each workout includes specific reps, sets, and rest times.

1. Bodyweight Squats

• Reps: 12-15 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.

2. Push-Ups (Knee Push-Ups)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees.
• Modification: Perform on your knees.

3. Plank

• Duration: 20-30 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.

4. Glute Bridges

• Reps: 12-15 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.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive knees towards your chest.
• Modification: Slow down the pace.

6. Tricep Dips (on a chair)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to make it easier.

7. Side 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: Step out to a smaller range.

8. Standing Calf Raises

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your calves at the top.
• Modification: Hold onto a wall for balance.

9. Bicycle Crunches

• Reps: 10-12 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform with feet on the ground.

10. Wall Sit

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce the angle of your knees.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------|------------------|------|-------------------| | Bodyweight Squats | 12-15 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10-12 reps | 3 | 45 seconds | | Side Lunges | 10 reps per side | 3 | 45 seconds | | Standing Calf Raises | 15-20 reps | 3 | 30 seconds | | Bicycle Crunches | 10-12 reps per side | 3 | 30 seconds | | Wall Sit | 20-30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

Finish your workout with these stretches to promote recovery.

1. Standing Forward Bend: 30 seconds
2. Child's Pose: 30 seconds
3. Cat-Cow Stretch: 1 minute
4. Seated Hamstring Stretch: 30 seconds per leg
5. Torso Stretch: 1 minute

Complete in: 25-30 minutes

Conclusion

These ten full body workouts are perfect for total beginners wanting to get started with home exercise in 2026. Follow the outlined sets, reps, and rest times for maximum effectiveness. As you build strength and confidence, consider progressing to more advanced variations of each exercise.

For personalized guidance and real-time feedback, try HipTrain's live 1-on-1 sessions with certified trainers.