Best 10 Full Body Workouts for Beginners to Get You Started in 2026

Are you feeling overwhelmed by the thought of starting a workout routine? You’re not alone. Many beginners struggle with finding effective, time-efficient workouts that don’t require a gym membership or fancy equipment. With the right full body workout, you can build strength, improve endurance, and feel more energized—all from the comfort of your home.

Quick Stats

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

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. Hip Circles: 30 seconds (15 seconds each direction)
4. Torso Twists: 1 minute
5. Marching in Place: 2 minutes

Full Body Workouts

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------------|----------------|------|----------------|----------------------------------------|-------------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Keep knees behind toes | Squat to a chair for support | | Push-Ups (Knee or Standard) | 10 reps | 3 | 45 seconds | Keep body in a straight line | Do push-ups on knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze glutes at the top for 2 seconds | Raise one leg for more challenge | | Plank (Knee or Standard) | 30 seconds | 3 | 45 seconds | Keep hips in line with shoulders | Drop to knees for easier version | | Reverse Lunges | 10 reps each leg | 3 | 45 seconds | Step back far enough to keep front knee behind toes | Do static lunges for stability | | Bicycle Crunches | 15 reps | 3 | 45 seconds | Keep lower back pressed to the floor | Do regular crunches if needed | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive knees towards chest quickly | Slow down the pace for easier version| | Superman | 12 reps | 3 | 45 seconds | Lift arms and legs simultaneously | Perform one side at a time |

Complete in: 25-30 minutes

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Standing Forward Bend: 1 minute
3. Seated Hamstring Stretch: 1 minute (30 seconds each leg)
4. Cobra Stretch: 1 minute
5. Deep Breaths: 1 minute, focusing on relaxation

Conclusion

Starting your fitness journey in 2026 doesn’t have to be intimidating. With these beginner-friendly full body workouts, you can build a strong foundation and gradually progress to more challenging routines. Remember to listen to your body and adjust the modifications as needed. Aim to do these workouts 3 times a week, giving yourself rest days in between.

As you become more comfortable, consider incorporating more advanced movements or increasing the intensity. And if you're looking for personalized coaching, take advantage of HipTrain's live 1-on-1 video training sessions.