Best 10 Full Body Exercises for Beginners to Get Started

Are you a busy professional struggling to find time for the gym? Or perhaps you're feeling intimidated by all the equipment and complex moves? You’re not alone. Many beginners face challenges when starting their fitness journey, but the good news is that you can achieve a full-body workout at home with minimal equipment. This guide will walk you through the best 10 full-body exercises that are perfect for beginners, making it easy to get started in just 2026.

Quick Stats

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), no additional equipment required
• 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 to prevent injury. Here’s a quick routine:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Torso Twists: 1 minute (gentle twists side to side)
3. Bodyweight Squats: 1 minute (slow and controlled)
4. High Knees: 1 minute (march in place, lifting knees high)
5. Leg Swings: 1 minute (30 seconds per leg, front to back)

Full Body Exercise List

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |----------------|---------------|------|------|----------|--------------| | Bodyweight Squats | 10-15 reps | 3 sets | 45 seconds | Keep your chest up and knees behind toes | Use a chair for support | | Push-Ups (Knee or Standard) | 8-12 reps | 3 sets | 45 seconds | Keep your body in a straight line, lower chest to the ground | Perform on knees for an easier version | | Plank | 30 seconds | 3 sets | 30 seconds | Keep your body in a straight line from head to heels | Drop to knees for an easier version | | Glute Bridges | 12-15 reps | 3 sets | 45 seconds | Squeeze your glutes at the top for 2 seconds | Perform single-leg for more challenge | | Lunges (Forward or Reverse) | 10 reps per leg | 3 sets | 45 seconds | Keep your front knee behind your toes | Step back for a reverse lunge | | Dead Bugs | 10-15 reps | 3 sets | 45 seconds | Keep your lower back pressed against the floor | Bend knees to reduce difficulty | | Mountain Climbers | 30 seconds | 3 sets | 30 seconds | Drive knees towards your chest quickly | Slow down for a low-impact version | | Side Plank | 20 seconds per side | 3 sets | 30 seconds | Stack your feet and keep your body straight | Drop the bottom knee for support | | Superman | 10-15 reps | 3 sets | 45 seconds | Lift arms and legs simultaneously, hold for 2 seconds | Lift one arm and opposite leg for a lighter version | | Bicycle Crunches | 10-15 reps per side | 3 sets | 45 seconds | Rotate your torso while keeping elbows wide | Perform with feet on the ground for support |

Complete in: 25-30 minutes

Cool-Down (3-5 minutes)

After an effective workout, cool down to help your body recover:

1. Standing Forward Bend: 30 seconds
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 30 seconds per leg
4. Shoulder Stretch: 30 seconds per arm

Conclusion

These 10 full-body exercises are designed to be accessible for beginners, requiring minimal space and no equipment. Aim to do this workout 3 times a week with rest days in between. As you progress, consider increasing the reps, sets, or duration of each exercise to continue challenging yourself.

Ready to take your fitness journey to the next level? If you're looking for personalized coaching with real-time feedback to perfect your form, check out HipTrain’s 1-on-1 sessions with certified trainers.