5 Best Full Body Workouts for Beginners in Under 30 Minutes

Finding the time to work out can be challenging, especially for busy professionals who often juggle tight schedules. If you’re a beginner looking to kickstart your fitness journey from the comfort of your home, these five full-body workouts are designed just for you. Each routine can be completed in under 30 minutes, requires little to no equipment, and will help you build strength and endurance without the intimidation of a gym setting.

Quick Stats Box

• Total Time: 25-30 minutes
• Equipment Needed: Yoga mat (optional), no weights required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, spend 5 minutes warming up your body to prevent injury and enhance performance.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds per leg)
3. High Knees - 1 minute
4. Bodyweight Squats - 1 minute
5. Torso Twists - 1 minute
6. Hip Circles - 1 minute (30 seconds each direction)

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Workout 1: Bodyweight Circuit

1. Push-Ups (Knee or Standard)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Keep your body in a straight line from head to heels or knees; lower until your chest nearly touches the floor.
   • Modification: Do push-ups against a wall for an easier version.

2. Bodyweight Squats

   • Reps: 15-20
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Sit back as if you're lowering onto a chair; keep your weight in your heels.
   • Modification: Perform chair squats, using a chair for support.

3. Plank Hold

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your elbows under your shoulders and your body in a straight line.
   • Modification: Drop to your knees for an easier version.

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Workout 2: Cardio and Strength Blend

1. Jumping Jacks

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

2. Lunges (Alternating)

   • Reps: 10-12 per leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Step forward and lower your back knee toward the ground.
   • Modification: Perform static lunges, stepping back instead of alternating.

3. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your core tight and drive your knees toward your chest.
   • Modification: Slow down the movement for easier control.

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Workout 3: Core Focus

1. Bicycle Crunches

   • Reps: 12-15 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your lower back pressed into the ground as you twist.
   • Modification: Perform regular crunches instead.

2. Glute Bridges

   • Reps: 15-20
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
   • Modification: Perform single-leg glute bridges for a challenge.

3. Side Plank

   • Duration: 20 seconds per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to feet.
   • Modification: Drop your lower knee to the ground for support.

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Workout 4: Bodyweight Burn

1. Burpees

   • Reps: 6-8
   • Sets: 3
   • Rest: 1 minute
   • Form Cue: Land softly and keep your core engaged.
   • Modification: Step back instead of jumping back.

2. Tricep Dips (Using a Chair)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your elbows close to your body as you lower down.
   • Modification: Bend your knees to make it easier.

3. High Knees

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Pump your arms as you drive your knees up.
   • Modification: March in place for a lower-impact version.

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Workout 5: Full Body Flow

1. Inchworms

   • Reps: 8-10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your legs straight as you walk your hands out.
   • Modification: Bend your knees as needed.

2. Wall Sit

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your back flat against the wall and knees at a 90-degree angle.
   • Modification: Reduce the hold time to 15 seconds.

3. Standing Calf Raises

   • Reps: 15-20
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your calves at the top of the movement.
   • Modification: Perform with feet flat on the ground for an easier version.

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Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery:

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

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Complete in: 25-30 Minutes

These five workouts can easily fit into your busy schedule while delivering effective results. Aim to perform these routines 3 times a week, with rest days in between to allow your body to recover.

Conclusion

Now that you have these beginner-friendly full-body workouts, it’s time to take the first step in your fitness journey. As you progress, consider increasing the intensity by adding weights or increasing your reps. If you’re looking for personalized guidance and real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers through HipTrain.