15 Best Full Body Workouts for Beginners in 2026

Struggling to find time to hit the gym or feeling intimidated by complex routines? You're not alone. Many busy professionals face the same hurdles when trying to incorporate fitness into their lives. The good news is that you can achieve a full-body workout from the comfort of your home, even with limited time and space. In 2026, we’ve curated a list of the 15 best full-body workouts designed specifically for beginners that will help you get fit efficiently without breaking the bank.

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)

Start with this dynamic warm-up to prepare your muscles and joints for the workout.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and make small circles.
   • Modification: Reduce circle size for less intensity.

2. Leg Swings

   • Duration: 30 seconds per leg
   • Form Cue: Swing your leg forward and backward while keeping your torso stable.
   • Modification: Hold onto a wall for support.

3. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.
   • Modification: Reduce the range of motion if needed.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up towards your chest, alternating legs quickly.
   • Modification: March in place instead of running.

5. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you lower.
   • Modification: Use a chair for support.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the squat.
• Modification: Half squats for easier version; add a jump for harder.

2. Push-Ups (Knee or Standard)

• Reps: 8-12
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees for easier; elevate feet for harder.

3. Plank Hold

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Keep your elbows under shoulders and body straight.
• Modification: Drop knees for an easier version; add shoulder taps for harder.

4. Glute Bridges

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Single-leg bridges for harder.

5. Bent-Over Dumbbell Rows

• Reps: 10-12
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your back flat and pull dumbbells towards your hips.
• Modification: Use water bottles instead of dumbbells for lighter weight.

6. Standing Calf Raises

• Reps: 15-20
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Rise onto the balls of your feet and hold for 1 second.
• Modification: Perform seated for easier.

7. Lateral Lunges

• Reps: 10 per side
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your knee in line with your toes as you lunge.
• Modification: Limit the depth of the lunge for easier.

8. Dead Bugs

• Reps: 10-12
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Alternate arms and legs for easier.

9. Side Plank

• Duration: 20 seconds per side
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Stack your feet and keep hips elevated.
• Modification: Drop the lower knee for easier.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Drive knees towards chest quickly while keeping a straight body.
• Modification: Slow down for easier.

11. Chair Dips

• Reps: 8-12
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep elbows close to your body as you lower.
• Modification: Bend knees for easier.

12. Reverse Crunches

• Reps: 12-15
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Lift your hips off the ground, not just your knees.
• Modification: Perform regular crunches for easier.

13. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce time for easier.

14. Bicycle Crunches

• Reps: 10-15 per side
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Rotate your torso to bring the opposite elbow to knee.
• Modification: Keep feet on the ground for easier.

15. Jumping Jacks

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

Cool-Down (3-5 Minutes)

Finish with these stretches to promote recovery.

1. Hamstring Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Keep your back straight as you reach towards your toes.

2. Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Pull your heel towards your glute while keeping knees together.

3. Shoulder Stretch

   • Duration: 30 seconds per arm
   • Form Cue: Pull your arm across your chest gently.

Complete in: 25-30 Minutes

Conclusion

These 15 full-body workouts for beginners in 2026 are designed to fit into your busy lifestyle while providing effective results. Incorporate these routines into your week, aiming for at least three sessions with rest days in between. As you progress, consider adding weights or increasing the intensity of each exercise.

Ready to take your fitness journey to the next level? Consider personalized coaching with real-time feedback to ensure you're performing each exercise correctly and effectively.