Best 10 Full Body Workouts for Beginners to Start 2026

If you're a busy professional looking to kickstart your fitness journey in 2026, finding effective full-body workouts can feel overwhelming. Gym intimidation, time constraints, and not knowing where to begin can hold you back. But you don’t need fancy equipment or hours at the gym to get started. Here are the best 10 full-body workouts designed specifically for beginners that you can do at home.

Quick Stats Box

• Total Time: 20-30 minutes per workout
• Equipment Needed: No equipment required (optional: light dumbbells)
• 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 per leg)
3. Torso Twists - 30 seconds
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)
6. Side Lunges - 1 minute (30 seconds each side)
7. Dynamic Stretching - 1 minute (reach for toes, then stretch arms overhead)

10 Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and weight in your heels.
• Modification: Chair squats (sit back into a chair).

2. Push-Ups (Knee Push-Ups)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees/feet.
• Modification: Wall push-ups (perform against a wall).

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and engage your glutes.
• Modification: Drop to your knees.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges (easier version).

5. Standing Overhead Press (Light Dumbbells)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press straight up and don’t arch your back.
• Modification: No weights, perform the motion with arms only.

6. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Forward lunges for less intensity.

7. Bird-Dog

• Reps: 8 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Extend opposite arm and leg while keeping your hips square.
• Modification: Perform from your knees.

8. Side Plank

• Duration: 20 seconds per side
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to feet.
• Modification: Drop the lower knee to the ground.

9. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly and keep your knees slightly bent.
• Modification: Step side to side instead of jumping.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and move your knees towards your chest.
• Modification: Slow down the pace or perform from your knees.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modifications | |----------------------------|-----------------------|------|---------------|----------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Chair squats | | Push-Ups | 10 reps | 3 | 45 seconds | Wall push-ups | | Plank | 30 seconds | 3 | 30 seconds | Drop to knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Single-leg glute bridges | | Standing Overhead Press | 12 reps | 3 | 45 seconds | No weights | | Reverse Lunges | 10 reps per leg | 3 | 45 seconds | Forward lunges | | Bird-Dog | 8 reps per side | 3 | 30 seconds | From knees | | Side Plank | 20 seconds per side | 2 | 30 seconds | Drop lower knee | | Jumping Jacks | 30 seconds | 3 | 30 seconds | Step side to side | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow pace or from knees |

Cool-Down (3-5 minutes)

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

Complete in: 20-30 minutes

Conclusion

These 10 full-body workouts are perfect for beginners looking to start their fitness journey in 2026. They can be performed in the comfort of your home, require minimal to no equipment, and fit into your busy schedule. To progress, aim to increase the reps, sets, or add weights as you become more comfortable.

If you need personalized guidance and real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.