Best 10 Full Body Workouts for Beginners That Deliver Results

Struggling to find time for the gym or feeling overwhelmed by complicated routines? You're not alone. Many busy professionals desire effective workouts that can be done at home without fancy equipment. In 2026, accessible exercise is more important than ever, and we’ve curated a list of the best full body workouts for beginners that deliver real results in minimal time and space.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• 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 weight in your heels.
• Modification: Use a chair for support or perform wall sits for an easier version.

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: Drop to your knees for easier push-ups or elevate your hands on a sturdy surface for a harder variation.

3. 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: Perform single-leg glute bridges for an added challenge.

4. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body in a straight line.
• Modification: Drop to your knees for a modified plank.

5. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Perform side lunges for a variation.

6. Standing Overhead Dumbbell Press

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and avoid arching your back.
• Modification: Use water bottles if you don’t have dumbbells.

7. Dead Bugs

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform the exercise with legs bent at 90 degrees for an easier version.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your hips low.
• Modification: Slow down the pace for an easier version.

9. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall with your knees at a 90-degree angle.
• Modification: Hold the position for shorter durations if needed.

10. Seated Leg Raises

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight and engage your core.
• Modification: Bend your knees for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|-----------------------|------|------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 10 reps per leg | 3 | 45 seconds | | Standing Overhead Dumbbell Press | 12 reps | 3 | 45 seconds | | Dead Bugs | 10 reps per side | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Seated Leg Raises | 12 reps per leg | 3 | 30 seconds |

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. Bodyweight Squats - 1 minute (slow pace)

Cool-Down (3-5 Minutes)

1. Standing Forward Bend - 1 minute
2. Child's Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)

Complete in: 25-30 minutes

In 2026, the trend for effective routines continues to rise. These workouts are designed to fit into your busy schedule while delivering essential benefits. Start with these beginner-friendly full body workouts to build strength, improve endurance, and enhance overall fitness.

Next Steps

To progress, aim to increase your reps or sets each week, or add light weights as you become stronger. Consider scheduling your workouts at the same time each week to develop a consistent routine.