Best 10 Full Body Workouts for Beginners to Get Fit at Home in 2026

Struggling to find the time or motivation to hit the gym? You're not alone. Many busy professionals feel overwhelmed by gym intimidation, limited time, or simply the frustration of not knowing where to start. But the good news is, you can achieve a full-body workout right from the comfort of your home. In this guide, we’ll explore the best 10 full body workouts for beginners to help you get fit in 2026.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

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Warm-Up (5 Minutes)

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and move in small circles to warm up your shoulders.

2. Leg Swings

   • Duration: 30 seconds (15 seconds each leg)
   • Form Cue: Hold onto a wall for balance and swing your leg back and forth.

3. Bodyweight Squats

   • Reps: 10 reps
   • Form Cue: Push your hips back as if sitting in a chair, keeping your chest up.

4. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your knees up toward your chest while keeping a brisk pace.

5. Torso Twists

   • Duration: 30 seconds
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.

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Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your weight in your heels and push your hips back.
• Modification: Reduce depth or perform seated squats against a chair.

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: Perform on your knees for an easier version.

3. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Single-leg bridge for added challenge.

4. Plank (Knee or Standard)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight and engage your core.
• Modification: Drop to your knees for an easier version.

5. Reverse Lunges

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back and keep your front knee over your ankle.
• Modification: Perform static lunges (no stepping back).

6. Dumbbell Rows (optional)

• Reps: 12 reps each arm
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weight towards your hip.
• Modification: Use water bottles for lighter resistance.

7. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Rise up onto your toes and squeeze at the top.
• Modification: Perform seated calf raises instead.

8. Side Leg Raises

• Reps: 12 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight and lift your leg to the side.
• Modification: Reduce the height of the lift for easier variation.

9. Bicycle Crunches

• Reps: 15 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform regular crunches if needed.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and move your knees toward your chest quickly.
• Modification: Slow down the pace for an easier version.

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Cool-Down (3-5 Minutes)

1. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back flat.

3. Standing Quad Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Pull your heel to your glutes while standing tall.

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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 | 45 seconds | | Reverse Lunges | 10 reps each leg | 3 | 45 seconds | | Dumbbell Rows | 12 reps each arm | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds | | Side Leg Raises | 12 reps each leg | 3 | 45 seconds | | Bicycle Crunches | 15 reps each side | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds |

Complete in: 25-30 minutes

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Conclusion

Starting your fitness journey doesn't have to be complicated or time-consuming. These 10 full-body workouts are designed specifically for beginners, allowing you to get fit at home without the need for expensive equipment or a gym membership. Aim to complete these workouts 3 times a week, with rest days in between, and you’ll be on your way to building strength and endurance by 2026.

For personalized guidance and real-time feedback, consider engaging with certified trainers through HipTrain.