Best 10 Full Body Workouts for Beginners: Achieving Results Quickly

Are you a busy professional struggling to find time for the gym or feeling intimidated by complex routines? You’re not alone. Many beginners face challenges like limited time, small spaces, or a lack of equipment. Fortunately, full body workouts can provide an effective solution, allowing you to achieve results quickly without stepping foot in a gym. In this guide, we'll explore the best 10 full body workouts tailored specifically for beginners in 2026.

Quick Stats Box

• Total Time: 20-30 minutes (including warm-up)
• Equipment Needed: No equipment required, optional yoga mat
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

To prepare your body for the workout, spend 5 minutes warming up. This can include:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Torso Twists - 1 minute
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)
6. Jumping Jacks - 1 minute

Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for support or perform wall sits.

2. Push-Ups (Knee/Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight from head to heels (or knees).
• Modification: Perform incline push-ups on a sturdy surface.

3. Plank (Knee/Standard)

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line and engage your glutes.
• Modification: Drop to your knees for an easier version.

4. Glute Bridges

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges for added difficulty.

5. Standing Overhead Press (No Weights)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight while pressing overhead.
• Modification: Perform seated shoulder presses with light weights if available.

6. Alternating Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Step back into a lunge instead of forward for balance.

7. Side Plank (Knee/Standard)

• Duration: 15-20 seconds each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to feet.
• Modification: Drop your bottom knee for support.

8. Bicycle Crunches

• Reps: 12-15 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform regular crunches for a simpler version.

9. Mountain Climbers

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged and drive your knees towards your chest.
• Modification: Slow down the pace for a less intense version.

10. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your heels as high as possible and hold for a second.
• Modification: Perform seated calf raises if standing is challenging.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|---------------|------|----------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 reps | 3 | 45 seconds | | Standing Overhead Press | 10-12 reps | 3 | 45 seconds | | Alternating Lunges | 10 reps/leg | 3 | 45 seconds | | Side Plank | 15-20 seconds | 3 | 30 seconds | | Bicycle Crunches | 12-15 reps/side| 3 | 45 seconds | | Mountain Climbers | 20-30 seconds | 3 | 30 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds |

Cool-Down (3-5 minutes)

After completing your workout, take 3-5 minutes to cool down. This can include:

1. Standing Forward Bend - 1 minute
2. Seated Hamstring Stretch - 1 minute
3. Child’s Pose - 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 20-30 minutes

Conclusion

You now have 10 effective full body workouts designed specifically for beginners. By incorporating these exercises into your routine 3 times a week, with rest days in between, you can make significant progress toward your fitness goals. Remember to listen to your body, modify exercises as needed, and gradually increase intensity as you build strength.

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