Best 10 Full Body Workouts for Beginners to Lose Weight in 2026

Struggling to find time for the gym? Or maybe you're intimidated by the equipment? As a busy professional, it can be challenging to fit in effective workouts that promote weight loss. Luckily, full-body workouts are a perfect solution for beginners looking to kickstart their fitness journey in 2026. These workouts can be done in the comfort of your home, require minimal to no equipment, and can be completed in under 30 minutes!

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Bodyweight Squats: 15 reps
3. High Knees: 30 seconds
4. Torso Twists: 30 seconds
5. Leg Swings: 30 seconds per leg

Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and lower your hips as if sitting back into a chair.
• Modification: Use a chair for support; harder version: add a jump at the top.

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 (or knees).
• Modification: Do push-ups on your knees; harder version: elevate your feet.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders and maintain a straight line with your body.
• Modification: Drop to your knees; harder version: add shoulder taps.

4. 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: Perform with feet elevated on a chair; harder version: one-legged bridge.

5. Bent-Over Dumbbell Rows

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weights towards your hips.
• Modification: Use water bottles as weights; harder version: increase weight.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your core tight.
• Modification: Slow down the movement; harder version: increase speed.

7. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Rise up onto your toes and hold for 1 second at the top.
• Modification: Perform seated; harder version: hold dumbbells.

8. Lateral Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your knee aligned with your toes as you step out.
• Modification: Step less far; harder version: add a jump.

9. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the ground as you twist.
• Modification: Perform without leg extension; harder version: slow down for more tension.

10. Side Plank

• Duration: 20 seconds per side
• Sets: 2 sets
• Rest: 30 seconds between sides
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your lower knee; harder version: lift your top leg.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------------|---------------------|------|-------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds | | Lateral Lunges | 10 reps per side | 3 | 45 seconds | | Bicycle Crunches | 15 reps per side | 3 | 45 seconds | | Side Plank | 20 seconds per side | 2 | 30 seconds |

Cool Down (3-5 minutes)

1. Child's Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Cobra Stretch: 30 seconds
4. Figure Four Stretch: 30 seconds per side

Complete in: 25-30 minutes

Conclusion

Incorporating these full-body workouts into your routine will help you lose weight effectively and efficiently, even with a busy schedule in 2026. Aim to complete these workouts 3 times per week with rest days in between. As you progress, consider increasing the intensity by adding weights or increasing reps.

For personalized coaching and real-time feedback, you can take your fitness journey to the next level!