Best 10 Full Body Workouts for Beginners on a Budget in 2026

Struggling to find the time and motivation to hit the gym? You’re not alone. Many busy professionals feel intimidated by crowded gyms or lack the equipment to perform effective workouts at home. Fortunately, 2026 offers a wealth of budget-friendly full-body workouts you can do without breaking the bank or sacrificing your time.

Quick Stats Box

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment or minimal (light dumbbells optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Perform each exercise for 30 seconds with a 15-second transition:

1. Jumping Jacks - Get your heart rate up.
2. Arm Circles - 15 seconds forward, 15 seconds backward.
3. Bodyweight Squats - Warm up your legs.
4. Hip Openers - Step side to side while opening hips.
5. Torso Twists - Engage your core and warm up your spine.

10 Best Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and knees behind toes.
• Modification: Use a chair for support; increase difficulty with a jump squat.

2. Push-Ups (Knee or Standard)

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do push-ups on your knees; elevate hands on a surface for increased difficulty.

3. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes and keep your back flat.
• Modification: Drop to your knees; for harder, add shoulder taps.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold one leg up; for harder, add a single-leg bridge.

5. Standing Overhead Press (Bodyweight)

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Press your arms straight up without arching your back.
• Modification: Use light weights; for harder, increase reps or add a squat.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and hips low.
• Modification: Slow down the pace; for harder, increase speed.

7. Lateral Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your opposite leg straight during the lunge.
• Modification: Use a chair for balance; for harder, add a jump.

8. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Keep feet on the ground; for harder, increase the duration.

9. Side Plank

• Duration: 20 seconds per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and lift your hips high.
• Modification: Drop your bottom knee; for harder, raise your top leg.

10. Cool Down (3-5 Minutes)

• Child’s Pose - Hold for 1 minute.
• Seated Forward Fold - Hold for 1 minute.
• Cat-Cow Stretches - 30 seconds.
• Side Stretch - 30 seconds per side.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------------|------------------|------|------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds | | Push-Ups | 10-12 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Standing Overhead Press | 12 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 per side | 3 | 45 seconds | | Bicycle Crunches | 15 per side | 3 | 45 seconds | | Side Plank | 20 seconds | 3 | 30 seconds |

Complete in: 20-30 minutes

These workouts are designed to fit into a busy schedule and can be performed in a small space with minimal equipment. Incorporate these exercises into your weekly routine, aiming for at least three times per week with rest days in between.

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