Best 10 Full Body Workouts for Beginners: Kickstart Your Fitness Journey in 2026

Starting a fitness journey can be intimidating, especially if you're a busy professional with limited time and space for workouts. You may be concerned about not knowing where to begin or feeling overwhelmed by complex routines. However, full body workouts are a fantastic way to ease into fitness, as they engage multiple muscle groups, maximize calorie burn, and can be done at home with little to no equipment. In 2026, let’s kickstart your fitness journey with these 10 effective full body workouts designed specifically for beginners.

Quick Stats

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), no weights required
• Difficulty Level: Beginner-friendly
• Calories Burned Estimate: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the workout with this quick warm-up to increase your heart rate and reduce injury risk.

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Bodyweight Squats: 10 reps
3. High Knees: 30 seconds
4. Torso Twists: 30 seconds
5. Leg Swings: 30 seconds (15 seconds each leg)

Full Body Workouts

Here are 10 beginner-friendly full body workouts you can do at home:

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: Perform half squats for less intensity.

2. Push-Ups (Knee or Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees/toes.
• Modification: Do push-ups on your knees for an easier version.

3. Plank Hold

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

4. Glute Bridges

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for more challenge.

5. Standing Overhead Press (Bodyweight)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press your palms upward as if lifting weights.
• Modification: Do this seated to reduce intensity.

6. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back with one leg, keeping your front knee over your ankle.
• Modification: Perform step-ups onto a sturdy surface for an easier version.

7. Bicycle Crunches

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back on the mat while twisting your torso.
• Modification: Do regular crunches if needed.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow it down for less intensity.

9. Wall Sit

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall and thighs parallel to the ground.
• Modification: Reduce the depth of the sit for a gentler version.

10. Seated Leg Raises

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight while lifting your legs.
• Modification: Bend your knees for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |---------------------------|------------------------|------|-------------|-------------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Half squats | | Push-Ups | 8-10 reps | 3 | 45 seconds | Knee push-ups | | Plank Hold | 20-30 seconds | 3 | 30 seconds | Knee plank | | Glute Bridges | 12 reps | 3 | 45 seconds | Single-leg glute bridges | | Standing Overhead Press | 10 reps | 3 | 45 seconds | Seated overhead press | | Reverse Lunges | 10 reps per leg | 3 | 45 seconds | Step-ups | | Bicycle Crunches | 12 reps per side | 3 | 45 seconds | Regular crunches | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slower pace | | Wall Sit | 20-30 seconds | 3 | 30 seconds | Shallower sit | | Seated Leg Raises | 10-12 reps | 3 | 45 seconds | Bent knees |

Cool-Down (3-5 Minutes)

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

1. Child's Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Cat-Cow Stretch: 1 minute
4. Standing Quad Stretch: 30 seconds per leg

Complete in: 25-30 minutes

Conclusion

These 10 full body workouts are perfect for beginners looking to kickstart their fitness journey in 2026. Remember to listen to your body and adjust the intensity as needed. Aim to complete these workouts 3 times a week with rest days in between to allow for recovery. As you progress, consider incorporating weights or increasing your reps for added challenge.

If you're ready to take your fitness to the next level with personalized coaching and real-time feedback, consider trying HipTrain. It’s an excellent way to ensure you're performing exercises correctly and safely.