Best 10 Full Body Workouts for Beginners (No Equipment)

Finding time to hit the gym can be a challenge, especially for busy professionals. If you're feeling overwhelmed by gym intimidation or simply lack the equipment, you’re not alone. The good news is that you can achieve an effective full body workout at home without any equipment. In this guide, we've compiled the best 10 full body workouts for beginners that you can do in your living room, office, or even a small space.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: None
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Perform each exercise for 30 seconds with no rest in between:

1. Arm Circles - Stand tall and make small circles with your arms to warm up the shoulders.
2. High Knees - Jog in place while bringing your knees up towards your chest.
3. Bodyweight Squats - Stand with feet shoulder-width apart, squat down, and push through your heels to stand back up.
4. Torso Twists - Stand with feet hip-width apart and rotate your torso side to side.
5. Jumping Jacks - Start with feet together, jump while spreading your arms and legs out, then return to the start.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push your hips back as if sitting in a chair.
• Modification: Reduce depth of squat; harder: add a jump at the top.

2. Push-Ups (Knee Push-Ups)

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels, lower until your chest almost touches the floor.
• Modification: Do on your knees; harder: elevate your feet on a chair.

3. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders and your body in a straight line.
• Modification: Drop to your knees; harder: plank with shoulder taps.

4. Reverse Lunges

• Reps: 12 (each leg)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Step back and lower your back knee towards the ground, keeping your front knee over your ankle.
• Modification: Step less far back; harder: add a knee lift at the top.

5. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Keep feet closer together; harder: single-leg glute bridges.

6. Bicycle Crunches

• Reps: 15 (each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor as you twist.
• Modification: Keep feet on the floor; harder: extend legs fully.

7. Side Lunges

• Reps: 10 (each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest lifted and push your hips back as you lunge to the side.
• Modification: Lunge less deeply; harder: add a side kick at the top.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged and drive your knees towards your chest.
• Modification: Slow down the pace; harder: increase speed.

9. Tricep Dips (on a chair or sturdy surface)

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower yourself down.
• Modification: Bend your knees; harder: extend legs straight.

10. Burpees

• Reps: 8
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly and keep your core tight as you jump.
• Modification: Step back instead of jumping; harder: add a push-up.

Cool-Down (3-5 minutes)

Hold each stretch for 15-30 seconds:

1. Standing Quad Stretch - Pull your heel to your glutes.
2. Hamstring Stretch - Reach for your toes while keeping legs straight.
3. Child’s Pose - Sit back on your heels and stretch your arms forward.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------|-----------------------|------|------------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 10 | 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 12 each leg | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 30 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds | | Side Lunges | 10 each side | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10 | 3 | 30 seconds | | Burpees | 8 | 3 | 30 seconds |

Complete in: 25-30 minutes

Conclusion and Next Steps

These 10 full body workouts for beginners are designed to be effective and adaptable to your space and schedule. Aim to complete this workout 3 times a week with rest days in between. As you progress and become more comfortable, consider increasing your reps or sets, or try advanced variations of each exercise.

For further guidance and personalized coaching, consider our live 1-on-1 video training sessions with certified trainers at HipTrain. Not only do you get real-time feedback, but you can also save on costs with HSA/FSA eligibility.