Best 10 Full Body Workouts for Beginners: Easy at Home Routines

Finding the time and motivation to work out can be a challenge, especially for busy professionals. If you’re looking to kickstart your fitness journey with effective and straightforward exercises, full body workouts at home are the perfect solution. These routines are designed to be easy to follow, require minimal or no equipment, and can fit into your packed schedule.

Quick Stats:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment or 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 a warm-up to prepare your muscles and joints for the workout.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and make small circles.

2. Leg Swings

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

3. Torso Twists

   • Duration: 30 seconds
   • Form Cue: Keep your feet planted and twist your torso side to side.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Lift your knees to waist level while jogging in place.

5. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back.

Full Body Workout Routines

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze at the top for 2 seconds.
• Modification: Use a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

3. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Single-leg glute bridge for a challenge.

4. Plank (Knee or Standard)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows under your shoulders and body in a straight line.
• Modification: Drop to your knees.

5. Standing Overhead Dumbbell Press

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and press straight up.
• Modification: Use water bottles if you don’t have dumbbells.

6. Lunges (Alternating)

• Reps: 10 reps (5 each leg)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Step back instead of forward for less intensity.

7. Bicycle Crunches

• Reps: 15 reps (each side counts as one)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Keep your feet on the ground for an easier version.

8. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Hold for a shorter duration.

9. Tricep Dips (Using a Chair)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to make it easier.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips down and run in place.
• Modification: Slow down the pace for less intensity.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|---------------|---------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Use a chair for support | | Push-Ups | 10 reps | 3 | 45 seconds | Drop to knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Single-leg version | | Plank | 30 seconds | 3 | 45 seconds | Drop to knees | | Standing Overhead Press | 10 reps | 3 | 45 seconds | Use water bottles | | Lunges | 10 reps | 3 | 45 seconds | Step back | | Bicycle Crunches | 15 reps | 3 | 45 seconds | Feet on the ground | | Wall Sit | 30 seconds | 3 | 45 seconds | Shorter duration | | Tricep Dips | 10 reps | 3 | 45 seconds | Bend knees | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow down the pace |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Forward Fold Stretch

   • Duration: 1 minute
   • Form Cue: Reach for your toes and relax your neck.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Figure Four Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Cross one ankle over the opposite knee and gently pull your leg towards you.

Conclusion

These 10 full body workouts are designed for beginners and can be done in the comfort of your home. Make it a habit to complete this routine 3 times a week, allowing for rest days in between. As you progress, consider increasing the number of reps or sets, or incorporating light weights to challenge yourself further.

Ready to elevate your fitness journey? Take the next step with personalized coaching to ensure you’re using the right form and maximizing your workouts.