Best 10 Full Body Workouts for Beginners: A Complete Guide

Are you a busy professional tired of feeling overwhelmed by complicated gym routines? Do you want to get fit but struggle with time, space, or equipment? You're not alone. Many beginners find full-body workouts intimidating, especially when they require extensive equipment or long durations. In 2026, it's time to simplify your fitness journey. Here’s a complete guide to the best 10 full-body workouts designed specifically for beginners, requiring no equipment and taking just a fraction of your day.

Quick Stats:

• Total Time: 20-30 minutes each workout
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, it’s essential to get your body ready. Here’s a quick warm-up routine:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)

   • Form cue: Keep your arms straight and large circles.

2. High Knees - 30 seconds

   • Form cue: Drive your knees up towards your chest quickly.

3. Bodyweight Squats - 1 minute

   • Form cue: Keep your chest up and push through your heels.

4. Torso Twists - 1 minute

   • Form cue: Rotate your torso slowly side to side, keeping your hips stable.

5. Leg Swings - 1 minute (30 seconds each leg)

   • Form cue: Swing your leg forward and backward while holding onto a wall for balance.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Reduce depth of squat.
• Progression: Add a jump at the top for jump squats.

2. Push-Ups (Knee or Standard)

• Reps: 8-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight from head to heels.
• Modification: Perform on knees.
• Progression: Elevate feet on a step.

3. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Lower your range of motion.
• Progression: Single-leg glute bridge.

4. Plank

• Duration: 20-30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees.
• Progression: Side plank for oblique engagement.

5. Lunges (Forward or Reverse)

• Reps: 10-12 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee above your ankle.
• Modification: Step back instead of forward.
• Progression: Add a pulse at the bottom.

6. Tricep Dips (Using a Chair or Bench)

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees.
• Progression: Straighten your legs.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees toward your chest quickly.
• Modification: Slow down the pace.
• Progression: Increase speed for a cardio burst.

8. Side Lunges

• Reps: 10-12 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your opposite leg straight.
• Modification: Reduce the range of motion.
• Progression: Add a reach with your arm.

9. Burpees

• Reps: 6-8
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Jump high at the top and land softly.
• Modification: Step back instead of jumping.
• Progression: Add a push-up.

10. Superman

• Reps: 12-15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Lift arms and legs simultaneously, squeezing your back.
• Modification: Alternate lifting arms and legs.
• Progression: Hold for 2 seconds at the top.

Cool Down (3-5 Minutes)

After your workouts, take a few moments to cool down:

1. Child’s Pose - 1 minute

   • Form cue: Sit back on your heels and reach your arms forward.

2. Standing Forward Bend - 1 minute

   • Form cue: Keep your knees slightly bent and hang your arms.

3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)

   • Form cue: Keep your back straight as you reach for your toes.

4. Shoulder Stretch - 1 minute (30 seconds each side)

   • Form cue: Pull your arm across your body gently.

Complete in: 20-30 Minutes

Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------|---------------|------|-----------|----------------------| | Bodyweight Squats | 12-15 | 3 | 45 sec | Reduce depth | | Push-Ups | 8-12 | 3 | 45 sec | Perform on knees | | Glute Bridges | 15 | 3 | 45 sec | Lower range | | Plank | 20-30 sec | 3 | 30 sec | Knees down | | Lunges | 10-12 each | 3 | 45 sec | Step back | | Tricep Dips | 8-10 | 3 | 45 sec | Bend knees | | Mountain Climbers | 30 sec | 3 | 30 sec | Slow down | | Side Lunges | 10-12 each | 3 | 45 sec | Reduce range | | Burpees | 6-8 | 3 | 1 min | Step back | | Superman | 12-15 | 3 | 30 sec | Alternate limbs |

Conclusion

These ten full-body workouts for beginners are designed to be effective, quick, and accessible. You can complete them in the comfort of your own home without any equipment. Aim to incorporate these workouts into your routine 3 times a week, allowing for rest days in between.

As you become more comfortable, consider progressing by increasing reps, sets, or intensity. For personalized coaching with real-time feedback on your form, consider HipTrain’s live 1-on-1 sessions with certified trainers.