Best 10 Full Body Workouts for Beginners at Home in 2026

Finding the time and space for a full-body workout can feel overwhelming, especially for beginners. With busy schedules and the intimidation factor of gyms, many people are looking for effective home workouts that deliver results without the fuss. In 2026, there are plenty of options that cater to beginners and require minimal or no equipment. Let’s dive into the best full-body workouts you can do right at home.

Quick Stats Box:

• 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)

Before starting any workout, it's crucial to warm up your muscles to prevent injuries. Here’s a quick 5-minute warm-up routine:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. Torso Twists: 30 seconds
4. High Knees: 1 minute
5. Dynamic Lunges: 1 minute (alternating legs)

Full Body Workout Exercises

Here are the top 10 full-body workouts for beginners, complete with specifics on reps, sets, rest, and modifications.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|-------------------|----------|---------------------|---------------------------------------|----------------------------------| | Bodyweight Squats | 12 reps | 3 sets | 45 seconds between sets | Keep knees behind toes | Chair squats (sit to a chair) | | Push-Ups (Knee Push-Ups)| 10 reps | 3 sets | 45 seconds between sets | Keep body in a straight line | Wall push-ups | | Glute Bridges | 15 reps | 3 sets | 45 seconds between sets | Squeeze glutes at the top for 2 seconds| Single-leg glute bridges | | Plank | 30 seconds | 3 sets | 45 seconds between sets | Keep body straight, engage core | Knee plank | | Jumping Jacks | 30 seconds | 3 sets | 45 seconds between sets | Land softly, keep knees slightly bent | Step jacks (no jumping) | | Reverse Lunges | 12 reps (each leg)| 3 sets | 45 seconds between sets | Keep front knee behind toes | Forward lunges | | Bicycle Crunches | 15 reps (each side)| 3 sets | 45 seconds between sets | Rotate torso; elbow to opposite knee | Standard crunches | | Wall Sit | 30 seconds | 3 sets | 45 seconds between sets | Keep back flat against the wall | Reduce time to 20 seconds | | Side Leg Raises | 12 reps (each leg)| 3 sets | 45 seconds between sets | Keep hips stacked | Lying side leg raises | | Burpees (Half Burpees) | 8 reps | 3 sets | 45 seconds between sets | Land softly, engage core | Step back instead of jump |

Cool-Down (3-5 minutes)

After your workout, take some time to cool down and stretch your muscles:

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

Workout Summary Table

| Exercise | Total Reps | Sets | Rest | |----------------------------|------------|------|---------------| | Bodyweight Squats | 36 | 3 | 45 seconds | | Push-Ups | 30 | 3 | 45 seconds | | Glute Bridges | 45 | 3 | 45 seconds | | Plank | 90 seconds | 3 | 45 seconds | | Jumping Jacks | 90 seconds | 3 | 45 seconds | | Reverse Lunges | 36 | 3 | 45 seconds | | Bicycle Crunches | 90 | 3 | 45 seconds | | Wall Sit | 90 seconds | 3 | 45 seconds | | Side Leg Raises | 36 | 3 | 45 seconds | | Burpees | 24 | 3 | 45 seconds |

Complete in: Approximately 25-30 minutes

Conclusion

These ten full-body workouts are designed specifically for beginners looking to stay fit at home in 2026. With no equipment needed and clear modifications for each exercise, you can easily fit these into your busy schedule. Aim to perform this workout 3 times a week, ensuring you have rest days in between for recovery.

As you become more comfortable with these exercises, consider gradually increasing the reps or sets, or even incorporating light dumbbells for added resistance.

For those who want personalized coaching with real-time feedback, check out HipTrain for live 1-on-1 sessions with certified trainers, making it easier to stay motivated and correct your form.