Best 10 Full Body Workouts for Beginners: Get Started Safely in 2026

Are you a busy professional feeling overwhelmed by the thought of starting a new fitness routine? Perhaps you’re concerned about gym intimidation, limited space, or simply not knowing where to begin. Fear not! In 2026, we’ve curated the best 10 full body workouts for beginners that are not only effective but can also be done at home without any equipment. Say goodbye to excuses and hello to a healthier you!

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required (optional: light dumbbells)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

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: Chair squats (easier) / Jump squats (harder)

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: Knee push-ups (easier) / Decline push-ups (harder)

3. Plank Hold

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and hips level.
• Modification: Knee plank (easier) / Side plank (harder)

4. Glute Bridges

• Reps: 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 bridge (harder)

5. Bent-over T Raises

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and lift your arms to shoulder height.
• Modification: No weights (easier) / Use light weights (harder)

6. Alternating Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and lower your back knee towards the ground.
• Modification: Static lunges (easier) / Jumping lunges (harder)

7. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Regular crunches (easier) / Russian twists (harder)

8. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rise onto your toes and hold for a second at the top.
• Modification: Seated calf raises (easier) / One-legged calf raises (harder)

9. High Knees

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees up to hip level as quickly as possible.
• Modification: March in place (easier) / Add a jump (harder)

10. Side Leg Raises

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and lift your leg to hip height.
• Modification: Lying down leg raises (easier) / Add ankle weights (harder)

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------|------|------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Plank Hold | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Bent-over T Raises | 12 reps | 3 | 45 seconds | | Alternating Lunges | 10 reps/leg | 3 | 45 seconds | | Bicycle Crunches | 15 reps/side | 3 | 30 seconds | | Standing Calf Raises | 15 reps | 3 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Side Leg Raises | 12 reps/side | 3 | 30 seconds |

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds per leg
3. High Knees: 1 minute
4. Hip Circles: 30 seconds each direction
5. Bodyweight Squats: 1 minute at a comfortable pace

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 30 seconds
2. Seated Hamstring Stretch: 30 seconds per leg
3. Child’s Pose: 1 minute
4. Cobra Stretch: 30 seconds
5. Deep Breathing: 1 minute

Complete in: 20-30 minutes

Conclusion

These 10 full body workouts are designed specifically for beginners looking to establish a consistent fitness routine from the comfort of their homes. Start with the suggested modifications if needed, and progress to the harder variations as you become more comfortable. Aim to complete these workouts 3 times per week, allowing for rest days in between.

As you build your strength and endurance, consider scheduling live 1-on-1 training sessions with certified trainers through HipTrain for personalized coaching and real-time form correction.