Best 10 Full Body Workouts for Beginners: Start Your Fitness Journey Right

Feeling overwhelmed by the gym or struggling to find the time for workouts? You're not alone. Many busy professionals face the same challenges when starting their fitness journeys. The good news is that effective full-body workouts can be done at home, require minimal space, and can fit into even the busiest schedules.

In this guide, we’ll outline the best 10 full-body workouts for beginners, ensuring you can start your fitness journey with confidence.

Quick Stats:

• Total Time: 20-30 minutes each workout
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• 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 lifted and knees behind your toes.
• Modification: Perform a chair squat (sit back into a chair).

2. Push-Ups (Knee or Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight from head to heels.
• Modification: Do knee push-ups or incline push-ups against a wall.

3. Plank

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your shoulders over your wrists and hips level.
• Modification: Drop to your knees for a modified plank.

4. Glute Bridges

• Reps: 12-15 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 (for more challenge).

5. Standing Overhead Dumbbell Press

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

6. Bent-Over Dumbbell Rows

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull towards your hips.
• Modification: Perform standing rows with resistance bands.

7. Lunges (Alternating)

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and keep your front knee behind your toes.
• Modification: Reverse lunges for more stability.

8. Bicycle Crunches

• Reps: 12-15 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the mat.
• Modification: Perform regular crunches with feet on the ground.

9. Wall Sit

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Hold for less time if needed.

10. Superman Exercise

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift arms and legs simultaneously, holding for 2 seconds at the top.
• Modification: Lift one limb at a time for easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------------|------|----------|-------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 secs | Chair squat | | Push-Ups | 8-10 reps | 3 | 45 secs | Knee or incline push-ups | | Plank | 20-30 seconds | 3 | 30 secs | Modified plank | | Glute Bridges | 12-15 reps | 3 | 45 secs | Single-leg glute bridge | | Standing Overhead Dumbbell Press | 10 reps | 3 | 45 secs | Water bottles | | Bent-Over Dumbbell Rows | 10 reps | 3 | 45 secs | Standing rows with bands | | Lunges | 10 reps per leg | 3 | 45 secs | Reverse lunges | | Bicycle Crunches | 12-15 reps per side | 3 | 30 secs | Regular crunches | | Wall Sit | 20-30 seconds | 3 | 30 secs | Shorter duration | | Superman Exercise | 10 reps | 3 | 45 secs | One limb at a time |

Warm-Up (5 Minutes)

1. Arm Circles: 1 minute
2. Leg Swings: 1 minute (30 seconds each leg)
3. High Knees: 1 minute
4. Torso Twists: 1 minute
5. Dynamic Lunges: 1 minute

Cool-Down (3-5 Minutes)

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

Complete in: 20-30 minutes

Conclusion

These beginner-friendly full-body workouts are designed to kickstart your fitness journey while respecting your time and space constraints. As you build strength and confidence, consider adding more challenging variations or increasing weights.

For personalized coaching with real-time feedback, consider trying HipTrain’s live sessions. You’ll enjoy the benefit of certified trainers correcting your form from the comfort of your home.