10 Full Body Workouts You Can Start Today (For Every Fitness Level)

Finding the time and motivation to work out can be a challenge, especially for busy professionals. Gym intimidation, fluctuating energy levels, and the struggle to fit exercise into a hectic schedule can leave you feeling overwhelmed. The good news is that you can achieve an effective full-body workout right in the comfort of your home, without any fancy equipment. Below, we present 10 full-body workouts tailored for every fitness level, so you can take action today!

Quick Stats Box:

• Total Time: 30-45 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Levels: Beginner, Intermediate, Advanced
• Calories Burned: Approximately 200-400 calories depending on intensity

Warm-Up (5 minutes)

Before diving into your workout, it’s crucial to warm up your muscles to prevent injury. Here’s a simple warm-up routine to get you started:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds per leg)
3. Torso Twists - 30 seconds
4. High Knees - 1 minute
5. Jumping Jacks - 2 minutes

10 Full Body Workouts

1. Bodyweight Circuit

• Push-Ups: 10 reps, 3 sets, 30 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Form cue: Keep your body in a straight line.
  Modification: Knee push-ups.
• Squats: 15 reps, 3 sets, 30 seconds rest, 3 seconds down, 1 second pause, 1 second up. Form cue: Push through your heels.
  Modification: Chair squats.
• Plank: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your hips level.
  Modification: Knee plank.

2. Dumbbell Full Body Blast (Optional Dumbbells)

• Dumbbell Deadlifts: 12 reps, 3 sets, 45 seconds rest, 2 seconds down, 1 second pause, 2 seconds up. Form cue: Keep your back straight.
  Modification: Bodyweight deadlifts.
• Dumbbell Shoulder Press: 10 reps, 3 sets, 45 seconds rest, 2 seconds up, 1 second pause, 2 seconds down. Form cue: Don't arch your back.
  Modification: Seated shoulder press with no weights.
• Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your core tight.
  Modification: Slow mountain climbers.

3. HIIT Full Body

• Burpees: 10 reps, 3 sets, 30 seconds rest. Form cue: Jump high at the top.
  Modification: Step back instead of jumping.
• Jump Squats: 12 reps, 3 sets, 30 seconds rest. Form cue: Land softly.
  Modification: Bodyweight squats.
• High Knees: 30 seconds, 3 sets, 30 seconds rest. Form cue: Drive your knees up.
  Modification: Marching in place.

4. Core and Stability Focus

• Plank to Push-Up: 8 reps, 3 sets, 45 seconds rest. Form cue: Keep your body straight.
  Modification: Plank on knees.
• Side Plank: 20 seconds per side, 3 sets, 30 seconds rest. Form cue: Stack your feet.
  Modification: Kneeling side plank.
• Bird-Dog: 10 reps per side, 3 sets, 30 seconds rest. Form cue: Extend opposite arm and leg.
  Modification: Hold a tabletop position.

5. Cardio and Strength Combo

• Jumping Jacks: 1 minute, 3 sets, 30 seconds rest. Form cue: Keep your arms straight.
  Modification: Step jacks.
• Push-Up with Shoulder Tap: 8 reps, 3 sets, 45 seconds rest. Form cue: Tap your shoulder with the opposite hand.
  Modification: Knee push-ups with shoulder tap.
• Lunges: 10 reps per leg, 3 sets, 30 seconds rest. Form cue: Keep your front knee behind your toes.
  Modification: Reverse lunges.

6. Flexibility and Strength

• Yoga Sun Salutation: 5 rounds, 30 seconds rest between rounds. Form cue: Flow smoothly between poses.
  Modification: Hold each pose longer.
• Chair Pose: 30 seconds, 3 sets, 30 seconds rest. Form cue: Sit back as if in a chair.
  Modification: Hold onto a wall for support.
• Cobra Stretch: 30 seconds, 3 sets, 30 seconds rest. Form cue: Keep your elbows slightly bent.
  Modification: Child's pose.

7. Resistance Band Full Body

• Band Squats: 15 reps, 3 sets, 30 seconds rest. Form cue: Press against the band.
  Modification: Bodyweight squats.
• Band Rows: 12 reps, 3 sets, 30 seconds rest. Form cue: Squeeze your shoulder blades together.
  Modification: Seated rows with no band.
• Band Lateral Raises: 10 reps, 3 sets, 30 seconds rest. Form cue: Keep a slight bend in your elbows.
  Modification: Raise arms forward instead.

8. Bodyweight Tabata

• Tabata Structure: 20 seconds on, 10 seconds off for 4 minutes each exercise.
  • Push-Ups
  • Squats
  • Burpees
  • Mountain Climbers

Form cue for each: Maintain a steady pace.

9. Strength and Cardio Mix

• Kettlebell Swings (or Dumbbell Swings): 15 reps, 3 sets, 45 seconds rest. Form cue: Hinge at the hips.
  Modification: Bodyweight squats.
• Box Jumps (or Step-Ups): 10 reps, 3 sets, 30 seconds rest. Form cue: Land softly.
  Modification: Step-ups onto a low surface.
• Russian Twists: 12 reps per side, 3 sets, 45 seconds rest. Form cue: Keep your back straight.
  Modification: Seated leg lifts.

10. Active Recovery Day

• Walking or Jogging: 20-30 minutes at a comfortable pace. Form cue: Maintain an upright posture.
  Modification: Slow-paced walk.

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your muscles recover:

1. Forward Fold: 30 seconds
2. Seated Hamstring Stretch: 30 seconds per leg
3. Child’s Pose: 1 minute
4. Deep Breathing: 1 minute

Complete in: Approximately 30-45 minutes depending on the selected workouts.

Conclusion

With these 10 full-body workouts, you can mix and match to suit your fitness level and schedule. Whether you’re a beginner or advanced, there’s something here for everyone. Aim to incorporate these workouts 3-4 times a week, with rest days in between to allow your body to recover. If you want to take your fitness journey further, consider personalized coaching with real-time feedback.