Best 10 Full Body Workouts for Beginners to Get You Started

Are you a busy professional struggling to find time for workouts? Maybe you feel intimidated by the gym or are unsure where to start after a long break. You’re not alone! Many beginners face these challenges, but with the right full body workouts, you can achieve your fitness goals right from the comfort of your home. In 2026, effective and efficient workouts are more accessible than ever.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, optional yoga mat
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
   • Form Cue: Keep your arms straight and circle from the shoulders.
2. High Knees - 30 seconds
   • Form Cue: Drive your knees up towards your chest quickly.
3. Bodyweight Squats - 10 reps
   • Form Cue: Keep your chest up and push through your heels.
4. Torso Twists - 30 seconds
   • Form Cue: Rotate your torso gently while keeping your hips facing forward.
5. Leg Swings - 30 seconds (15 seconds each leg)
   • Form Cue: Swing your leg forward and backward while balancing on the other leg.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your knees behind your toes and chest up.
• Modification: Perform half squats for an easier version.

2. Push-Ups (Knee or Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels or knees.
• Modification: Do push-ups on your knees for an easier version.

3. Plank

• Duration: 20-30 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 a gentler version.

4. Glute Bridges

• Reps: 12 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 added difficulty.

5. Alternating Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step back into a lunge for a gentler version.

6. Superman Exercise

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously while keeping your neck neutral.
• Modification: Lift one arm and the opposite leg for an easier version.

7. Seated Leg Raises

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Sit up straight and lift your legs to a 45-degree angle.
• Modification: Keep your knees bent to make it easier.

8. Side Plank (Knee or Standard)

• Duration: 15-20 seconds per side
• Sets: 2 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line and avoid sagging your hips.
• Modification: Drop your bottom knee for an easier version.

9. Tricep Dips (Using a Chair)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower yourself.
• Modification: Bend your knees to reduce difficulty.

10. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press through the balls of your feet and squeeze at the top.
• Modification: Hold onto a wall or chair for support.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------|-------------------|------|---------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 45 seconds | | Glute Bridges | 12 reps | 3 | 45 seconds | | Alternating Lunges | 10 reps per leg | 3 | 45 seconds | | Superman Exercise | 12 reps | 3 | 45 seconds | | Seated Leg Raises | 10 reps per leg | 3 | 45 seconds | | Side Plank | 15-20 seconds | 2 | 45 seconds | | Tricep Dips | 10 reps | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds |

Cool-Down (3-5 minutes)

1. Child’s Pose - 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.
2. Seated Forward Bend - 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.
3. Shoulder Stretch - 30 seconds per arm
   • Form Cue: Pull your arm across your body gently.
4. Neck Stretch - 30 seconds (15 seconds each side)
   • Form Cue: Tilt your head to one side and hold.

Complete in: 30-40 minutes

Conclusion

These full body workouts are designed to fit into your busy schedule while effectively targeting multiple muscle groups. Aim to complete these workouts 3 times a week with rest days in between for optimal recovery. As you become more comfortable, consider increasing the reps or sets, or trying more challenging variations of each exercise.

Ready to take your workouts to the next level? Consider personalized coaching with real-time feedback to ensure you’re using the right form and maximizing your results.