20 Best Full Body Workouts for Beginners You Can Do at Home

Are you a busy professional struggling to fit workouts into your hectic schedule? Do you feel intimidated by the gym or unsure how to start your fitness journey? You’re not alone. Many beginners face these challenges, especially when looking for effective home workouts that don’t require any equipment. The good news? You can achieve a full body workout right from the comfort of your home, and it only takes 20-30 minutes!

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, it’s crucial to prepare your body. Perform the following movements for 30 seconds each:

1. Arm Circles - Forward and backward
2. Leg Swings - Front to back and side to side
3. High Knees - Jog in place, bringing knees up towards your chest
4. Torso Twists - Stand and twist your upper body side to side
5. Bodyweight Squats - Slow and controlled, focus on form

Full Body Workouts

Here are 20 effective full body workouts you can do at home. Each workout includes specific reps, sets, rest times, and modifications.

1. Bodyweight Squats

• Reps: 12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform half squats if full squats are too challenging.

2. Push-Ups (Knee or Standard)

• Reps: 10
• 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 for an easier version.

3. Lunges (Forward or Reverse)

• Reps: 10 each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and lower your back knee toward the floor.
• Modification: Perform static lunges without stepping.

4. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for a modified plank.

5. Glute Bridges

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for a challenge.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace to reduce intensity.

7. Tricep Dips (Using a Chair)

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees for an easier version.

8. Side Lunges

• Reps: 10 each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Sit back into your hips and keep your opposite leg straight.
• Modification: Reduce the range of motion.

9. Burpees

• Reps: 5
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping.

10. Bicycle Crunches

• Reps: 15 each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Keep your feet on the ground for an easier version.

11. High Knees

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pump your arms as you drive your knees up.
• Modification: March in place if needed.

12. Standing Calf Raises

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your calves at the top.
• Modification: Perform on one leg for added difficulty.

13. Plank Shoulder Taps

• Reps: 10 each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Drop to your knees for an easier version.

14. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce the time to 20 seconds.

15. Side Plank

• Duration: 20 seconds each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body straight.
• Modification: Drop your lower knee for support.

16. Skaters

• Reps: 10 each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump side to side while landing softly.
• Modification: Step side to side instead of jumping.

17. Reverse Crunches

• Reps: 12
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Curl your hips off the floor and squeeze at the top.
• Modification: Keep your feet on the ground for an easier version.

18. Reverse Lunge to Knee Raise

• Reps: 10 each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knee up explosively.
• Modification: Perform static lunges instead.

19. Flutter Kicks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Bend your knees for a reduced challenge.

20. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly with your knees slightly bent.
• Modification: Step side to side instead of jumping.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover. Perform each stretch for 30 seconds:

1. Standing Hamstring Stretch
2. Quadriceps Stretch
3. Chest Opener
4. Shoulder Stretch
5. Child’s Pose

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|------------| | Bodyweight Squats | 12 | 3 | 45 seconds | | Push-Ups | 10 | 3 | 45 seconds | | Lunges | 10 each leg | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10 | 3 | 45 seconds | | Side Lunges | 10 each side | 3 | 45 seconds | | Burpees | 5 | 3 | 60 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Standing Calf Raises | 15 | 3 | 45 seconds | | Plank Shoulder Taps | 10 each side | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Side Plank | 20 seconds | 3 | 30 seconds | | Skaters | 10 each side | 3 | 45 seconds | | Reverse Crunches | 12 | 3 | 30 seconds | | Reverse Lunge to Knee Raise | 10 each leg | 3 | 45 seconds | | Flutter Kicks | 30 seconds | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds |

Complete in: 20-30 minutes

Conclusion

These 20 full body workouts are designed specifically for beginners and can be done in the comfort of your home without any equipment. By incorporating these exercises into your routine, you’ll build strength, improve endurance, and increase your overall fitness level. Aim to perform these workouts 3 times a week, allowing rest days in between.

Ready to take your fitness journey to the next level? Consider personalized coaching with real-time feedback to help you stay on track and improve your form.