Best 10 Full Body Workouts for Beginners to Get Stronger by Summer 2026

As we approach summer 2026, many of us are eager to shed those winter layers and feel strong in our own skin. However, busy schedules and gym intimidation can make starting a fitness journey feel overwhelming. The good news? You can achieve a full-body workout at home with minimal equipment, making it easier to fit into your life.

Quick Stats Box

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

Warm-Up (5 minutes)

A proper warm-up is essential to prepare your body for exercise and reduce the risk of injury.

1. Arm Circles

   • Duration: 30 seconds
   • Tip: Keep your arms straight and circle them forward for 15 seconds, then backward for 15 seconds.

2. Bodyweight Squats

   • Duration: 1 minute
   • Tip: Lower yourself as if sitting in a chair, keeping your chest up and knees behind your toes.

3. High Knees

   • Duration: 1 minute
   • Tip: Drive your knees up towards your chest while jogging in place.

4. Torso Twists

   • Duration: 1 minute
   • Tip: Stand tall and twist your torso side to side, keeping your hips facing forward.

5. Dynamic Lunges

   • Duration: 1 minute
   • Tip: Step forward into a lunge, alternating legs, and reach your arms overhead.

Full Body Workout Routine

1. Bodyweight Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your weight in your heels and squeeze your glutes at the top.
• Modification: Perform squats to a chair for assistance.
• Progression: Add light dumbbells for added resistance.

2. Push-Ups (Knee or Standard)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels (or knees) as you lower.
• Modification: Do push-ups on your knees.
• Progression: Elevate your feet for more intensity.

3. Bent-Over Dumbbell Rows

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weights towards your hips.
• Modification: Use water bottles if you don’t have dumbbells.
• Progression: Increase the weight of the dumbbells.

4. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version.
• Progression: Increase to 45 seconds or try side planks.

5. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform with feet on a chair for a greater challenge.
• Progression: Add a single-leg variation.

6. Standing Calf Raises

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Stand tall and lift your heels off the ground, squeezing at the top.
• Modification: Hold onto a wall for balance.
• Progression: Perform on a step for a greater range of motion.

7. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the mat as you twist.
• Modification: Perform with feet on the ground.
• Progression: Increase speed for a more intense workout.

8. Wall Sit

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back against the wall, thighs parallel to the ground.
• Modification: Decrease time to 15 seconds.
• Progression: Increase duration to 1 minute.

9. Lateral Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Push your hips back as you lunge to the side.
• Modification: Perform without weights.
• Progression: Add dumbbells for resistance.

10. Jumping Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly on your feet to reduce impact.
• Modification: Step side to side instead of jumping.
• Progression: Increase duration to 1 minute.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------|---------------|------|---------------| | Bodyweight Squats | 12 | 3 | 45 seconds | | Push-Ups | 10 | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 12 | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Standing Calf Raises | 15 | 3 | 30 seconds | | Bicycle Crunches | 15 per side | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 per side | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds |

Complete in: 25-30 minutes

Cool-Down (3-5 minutes)

Cooling down helps your body transition back to rest and can reduce soreness.

1. Forward Fold

   • Duration: 1 minute
   • Tip: Bend forward at the hips, letting your arms hang towards the ground.

2. Child’s Pose

   • Duration: 1 minute
   • Tip: Sit back on your heels, stretch your arms forward, and breathe deeply.

3. Seated Hamstring Stretch

   • Duration: 1 minute
   • Tip: Sit with one leg extended and reach towards your toes.

4. Shoulder Stretch

   • Duration: 1 minute
   • Tip: Bring one arm across your body and hold it with the opposite arm.

Conclusion

By following this full-body workout routine, you'll be well on your way to getting stronger and feeling confident by summer 2026. Aim to do this routine 3 times a week with rest days in between. As you progress, consider increasing weights or reps to continue challenging your body.

To enhance your fitness journey, consider personalized coaching with real-time feedback from certified trainers. With flexible scheduling and HSA/FSA eligibility, it's a smart investment in your health.