Beginner's Guide to Full Body Workouts: How to Get Started

Are you feeling overwhelmed by the gym atmosphere or struggling to find time for fitness in your busy schedule? You’re not alone. Many beginners face these challenges, but full body workouts can be your solution. They are efficient, effective, and can be done right at home with little to no equipment. In this guide, we’ll break down everything you need to know to get started on your full body fitness journey in 2026.

Quick Stats:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into your workout, it's crucial to warm up your muscles to prevent injury. This warm-up will get your heart rate up and prepare your body for movement.

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Bodyweight Squats: 1 minute (slow and controlled)
3. High Knees: 1 minute (30 seconds at a moderate pace, 30 seconds faster)
4. Torso Twists: 1 minute (30 seconds each side)
5. Leg Swings: 1 minute (30 seconds per leg, swinging forward and backward)

Full Body Workout Routine

This workout consists of five exercises targeting all major muscle groups. Perform each exercise with the specified reps, sets, and rest times.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------------------|---------------|------|---------------------|-----------------------------------|----------------------------------| | Push-Ups (Knee Push-Ups) | 10-12 reps | 3 | 45 seconds between sets | Keep your body in a straight line | Do on knees for an easier version | | Bodyweight Squats | 12-15 reps | 3 | 45 seconds between sets | Push through your heels | Use a chair for support | | Plank (Knee Plank) | 20-30 seconds | 3 | 45 seconds between sets | Keep your body straight | Drop to knees for an easier version | | Bent-Over Dumbbell Rows | 10-12 reps | 3 | 45 seconds between sets | Squeeze shoulder blades together | Use water bottles for lighter weight | | Glute Bridges | 12-15 reps | 3 | 45 seconds between sets | Squeeze at the top for 2 seconds | Lower your back to the ground for support |

Cool-Down (3-5 Minutes)

After your workout, it’s important to cool down to help your muscles recover.

1. Standing Forward Fold: 1 minute (hold and breathe deeply)
2. Seated Hamstring Stretch: 1 minute (30 seconds each leg)
3. Child's Pose: 1 minute (hold and relax)
4. Cat-Cow Stretch: 1 minute (30 seconds each position)

Complete in: 25-30 minutes

Conclusion

Now that you have your first full body workout plan, aim to complete this routine 3 times a week, allowing at least one rest day in between. As you become more comfortable with the exercises, you can increase the weight of your dumbbells or add more reps. Remember, consistency is key!

If you’re looking for personalized coaching with real-time feedback, consider trying HipTrain’s live 1-on-1 sessions. Our certified trainers are here to help you every step of the way.