Best 10 Full Body Workout Moves for Beginners in 2026

Finding effective workouts can be challenging, especially for beginners who may feel overwhelmed by the gym environment or unsure where to start. You might be short on time or space, or perhaps you're looking to build strength without fancy equipment. The good news? You can achieve a great full body workout at home with minimal equipment and in a short amount of time.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with this quick warm-up to get your muscles ready and prevent injury.

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. Bodyweight Squats - 1 minute (12 reps)
3. High Knees - 1 minute (30 seconds at a moderate pace, 30 seconds faster)
4. Torso Twists - 1 minute (12 reps)
5. Leg Swings - 1 minute (30 seconds each leg)

Full Body Workout Moves

Below are the ten best full body workout moves for beginners. Focus on form and quality of movement over speed.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |----------------------|------------|--------|------------|----------------------------------------|------------------------------| | Bodyweight Squats | 12 reps | 3 sets | 45 seconds | Keep your chest up and knees behind toes | Reduce depth for easier form | | Push-Ups (Knee or Standard) | 10 reps | 3 sets | 45 seconds | Keep your body in a straight line from head to heels | Do on knees for easier form | | Plank | 30 seconds | 3 sets | 45 seconds | Engage your core and keep hips level | Do on knees for easier form | | Glute Bridges | 12 reps | 3 sets | 45 seconds | Squeeze glutes at the top for 2 seconds | Lift one leg for harder form | | Lunges (Alternating) | 10 reps per leg | 3 sets | 45 seconds | Take a big step forward, keeping front knee behind toes | Reduce step distance for easier form | | Bent-Over Rows (with Dumbbells) | 12 reps | 3 sets | 45 seconds | Keep your back flat and pull towards your hips | Use water bottles for lighter weight | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds | Drive knees towards your chest quickly | Slow down for easier form | | Dead Bugs | 10 reps per side | 3 sets | 45 seconds | Keep your lower back pressed into the mat | Do one limb at a time for easier form | | Side Plank | 20 seconds per side | 3 sets | 45 seconds | Stack your feet and keep your body in a straight line | Drop your bottom knee for easier form | | Jumping Jacks | 30 seconds | 3 sets | 45 seconds | Land softly to absorb the impact | Step out to the side instead of jumping |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help your muscles recover.

1. Standing Forward Bend - Hold for 30 seconds
2. Seated Hamstring Stretch - Hold for 30 seconds each leg
3. Child’s Pose - Hold for 1 minute
4. Cat-Cow Stretch - 1 minute (30 seconds each position)

Complete in: 25-30 minutes

Conclusion

These ten full body moves provide a balanced workout that strengthens multiple muscle groups while being accessible for beginners. Aim to perform this routine 2-3 times a week with rest days in between to allow for recovery. As you grow stronger, consider increasing the weights used or the duration of each exercise.

Ready to take your fitness journey to the next level? Consider personalized coaching with real-time feedback to ensure you’re getting the most out of your workouts.