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

Are you a busy professional feeling overwhelmed by the idea of starting a fitness journey? Finding time to hit the gym can be a challenge, and the intimidation of workout equipment may leave you hesitant to begin. But fear not! In 2026, there are plenty of effective full body workouts designed specifically for beginners that can be done right at home. These workouts require minimal space and no equipment, making it easier than ever to get fit.

Quick Stats Box:

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required (optional light dumbbells)
• Difficulty: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, it’s crucial to warm up your muscles to prevent injury.

1. Arm Circles - 30 seconds
   • Stand tall and extend your arms to the side, making small circles.
2. Leg Swings - 30 seconds (15 seconds each leg)
   • Hold onto a wall for balance and swing one leg forward and backward.
3. Bodyweight Squats - 1 minute
   • Stand with feet shoulder-width apart, squat down as if sitting in a chair, and rise back up.
4. High Knees - 1 minute
   • Jog in place, bringing your knees up towards your chest.
5. Torso Twists - 1 minute
   • Stand with feet hip-width apart and rotate your torso side to side.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support.

2. Push-Ups (Knee Push-Ups)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees/feet.
• Modification: Do push-ups on your knees.

3. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and body in a straight line.
• Modification: Do a forearm plank for less intensity.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Raise one leg for added challenge.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged and back flat.
• Modification: Slow down the pace or step instead of jumping.

6. Reverse Lunges

• Reps: 10 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Step back and keep your front knee over your ankle.
• Modification: Perform static lunges by not stepping back.

7. Side Leg Raises

• Reps: 12 each leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your torso upright and raise your leg to hip height.
• Modification: Do this lying down for less intensity.

8. Superman Exercise

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously while lying on your stomach.
• Modification: Lift one arm and the opposite leg at a time.

9. Standing Calf Raises

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Rise up onto the balls of your feet and squeeze at the top.
• Modification: Perform seated calf raises.

10. Seated Forward Bend

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Reach towards your toes while keeping your back straight.
• Modification: Bend your knees to make it easier.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Child’s Pose - 1 minute
2. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
3. Cat-Cow Stretch - 1 minute

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------|------|---------------| | Bodyweight Squats | 12 | 3 | 45 seconds | | Push-Ups | 10 | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 10 each leg | 3 | 45 seconds | | Side Leg Raises | 12 each leg | 3 | 30 seconds | | Superman Exercise | 12 | 3 | 45 seconds | | Standing Calf Raises | 15 | 3 | 30 seconds | | Seated Forward Bend | 30 seconds | 3 | 30 seconds |

Complete in: 20-30 minutes

Conclusion

Starting your fitness journey in 2026 doesn’t have to be complicated or intimidating. With these 10 full body workouts, you can build strength and endurance in the comfort of your own home. Aim to complete these workouts 3 times a week with rest days in between for optimal recovery. As you progress, consider increasing reps, sets, or adding light weights to keep challenging your body.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you're performing exercises correctly and safely.