Best 10 Full Body Exercises for Beginners to Try at Home

Are you a busy professional looking to kickstart your fitness journey but feeling overwhelmed by gym intimidation or a lack of time? You’re not alone. Many beginners want effective workouts they can do in the comfort of their homes without equipment. This guide will introduce you to the best 10 full body exercises that are simple, effective, and perfect for small spaces. Let’s get started!

Quick Stats:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and make small circles, gradually increasing to larger circles.

2. Bodyweight Squats

   • Reps: 10
   • Form Cue: Push your hips back as if sitting in a chair, keeping your chest up.

3. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your knees up towards your chest while keeping your core tight.

4. Torso Twists

   • Duration: 30 seconds
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.

5. Leg Swings

   • Duration: 30 seconds (15 seconds each leg)
   • Form Cue: Hold onto a wall for balance and swing one leg forward and backward.

Full Body Exercises

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-------------------------|----------------|-------|---------------------|---------------------------------------------|-------------------------------------| | 1. Push-Ups | 10 reps | 3 | 45 seconds between sets | Keep your body in a straight line from head to heels. | Do knee push-ups for easier version. | | 2. Bodyweight Squats | 12 reps | 3 | 45 seconds between sets | Keep your chest up and push through your heels. | Perform chair squats using a chair for support. | | 3. Plank | 30 seconds | 3 | 45 seconds between sets | Keep your body in a straight line, engaging your core. | Drop to your knees for a modified plank. | | 4. Glute Bridges | 12 reps | 3 | 45 seconds between sets | Squeeze your glutes at the top for 2 seconds. | Hold onto a wall for balance if needed. | | 5. Mountain Climbers | 30 seconds | 3 | 45 seconds between sets | Drive your knees towards your chest quickly. | Slow down the pace for an easier version. | | 6. Side Lunges | 10 reps per side | 3 | 45 seconds between sets | Keep your knee behind your toes as you lunge. | Step to the side instead of bending deeply. | | 7. Reverse Crunches | 12 reps | 3 | 45 seconds between sets | Lift your hips off the ground, squeezing your core. | Bend your knees and keep your feet on the ground for support. | | 8. Standing Calf Raises | 15 reps | 3 | 45 seconds between sets | Rise onto your toes and hold for 2 seconds. | Hold onto a wall for support if needed. | | 9. Superman | 10 reps | 3 | 45 seconds between sets | Lift your arms and legs off the ground simultaneously. | Keep your feet on the ground for an easier version. | | 10. Wall Sit | 30 seconds | 3 | 45 seconds between sets | Keep your back flat against the wall and knees at 90 degrees. | Reduce the time if needed. |

Complete in: 25-30 minutes

Cool-Down (3-5 Minutes)

1. Standing Forward Bend

   • Duration: 30 seconds
   • Form Cue: Keep your knees slightly bent and let your head hang heavy.

2. Child’s Pose

   • Duration: 30 seconds
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Seated Hamstring Stretch

   • Duration: 30 seconds (15 seconds each leg)
   • Form Cue: Keep your back straight as you reach for your toes.

4. Shoulder Stretch

   • Duration: 30 seconds (15 seconds each arm)
   • Form Cue: Pull your arm across your body gently.

Conclusion and Next Steps

Congratulations on completing these 10 full body exercises! This routine is designed to build strength and endurance with minimal time investment. Aim to perform this workout 3 times a week, allowing for rest days in between. As you progress, consider increasing the reps or sets, or decreasing the rest time to keep challenging your body.

For personalized coaching and real-time feedback on your form, consider HipTrain's 1-on-1 video training with certified trainers. It’s an effective way to ensure you're doing the exercises correctly and getting the most out of your workouts.