Best 10 Full Body Bodyweight Workouts for Beginners in 2026

Are you a busy professional looking to boost your strength and endurance without the hassle of a gym? Full body bodyweight workouts are an excellent solution, allowing you to train effectively in the comfort of your home. In 2026, we highlight the best 10 bodyweight workouts tailored specifically for beginners. Each workout requires no equipment and fits seamlessly into your hectic schedule. Let’s dive in!

Quick Stats Box

• Total Time: 20-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
   • Form Cue: Keep your shoulders relaxed.
2. Leg Swings: 30 seconds per leg
   • Form Cue: Swing your leg forward and backward without arching your back.
3. Side Lunges: 1 minute (30 seconds per side)
   • Form Cue: Keep your knee aligned with your toes.
4. High Knees: 1 minute
   • Form Cue: Drive your knees up towards your chest.
5. Torso Twists: 1 minute
   • Form Cue: Rotate your torso while keeping your hips facing forward.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Reduce depth for beginners; add a jump for advanced.

2. Push-Ups (Knee Push-Ups)

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

3. Plank

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight and engage your glutes.
• Modification: Drop to knees for easier version; add shoulder taps for advanced.

4. Glute Bridges

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with feet elevated for harder version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back flat.
• Modification: Slow down for beginners; increase speed for advanced.

6. Reverse Lunges

• Reps: 10-12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Step back more shallowly for easier version; add a jump for harder.

7. Bicycle Crunches

• Reps: 12-15 per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform without twisting for easier version; increase speed for advanced.

8. Side Plank (Knee Down)

• Duration: 15-20 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees.
• Modification: Drop to knees for easier version; extend legs for harder.

9. Jumping Jacks

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

10. Wall Sit

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce duration for easier version; increase time for advanced.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|------------------|------|--------------------| | Bodyweight Squats | 12-15 | 3 | 45 seconds | | Push-Ups | 8-12 | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 45 seconds | | Glute Bridges | 12-15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 10-12 per leg | 3 | 45 seconds | | Bicycle Crunches | 12-15 per side | 3 | 45 seconds | | Side Plank | 15-20 seconds | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Wall Sit | 20-30 seconds | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

1. Standing Quad Stretch: 30 seconds per leg
   • Form Cue: Pull your heel towards your glutes.
2. Hamstring Stretch: 30 seconds per leg
   • Form Cue: Keep your back straight and hinge at the hips.
3. Child’s Pose: 1 minute
   • Form Cue: Reach your arms forward and relax your back.
4. Deep Breathing: 1 minute
   • Form Cue: Inhale deeply through your nose and exhale slowly through your mouth.

Complete in: 20-30 minutes

Conclusion

These 10 full body bodyweight workouts are perfect for beginners looking to build strength and endurance in a short amount of time. Incorporate these routines into your weekly schedule, aiming for 3 times a week with rest days in between. As you grow stronger, consider progressing to more challenging variations or increasing your repetitions.

For personalized coaching and real-time feedback, consider HipTrain. With certified trainers available for 1-on-1 sessions, you can maximize your results from the comfort of your home.