Best 10 Full Body Workouts for Beginners Using Just Body Weight in 2026

Are you a busy professional struggling to find time for the gym, intimidated by equipment, or dealing with fitness plateaus? You're not alone. Many beginners face these hurdles, but the good news is that you can achieve an effective full-body workout using just your body weight—no equipment needed. In 2026, here are the best 10 full body workouts designed specifically for beginners to help you build strength, improve endurance, and boost overall fitness from the comfort of your home.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Start with this dynamic warm-up to prepare your muscles and joints for the workout.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep arms straight and make small circles, gradually increasing in size.

2. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive knees up to hip level while keeping a quick pace.

3. Bodyweight Squats

   • Duration: 30 seconds
   • Form Cue: Keep your chest up and push your hips back as if sitting in a chair.

4. Torso Twists

   • Duration: 30 seconds
   • Form Cue: Stand with feet shoulder-width apart and twist your torso from side to side.

5. Leg Swings

   • Duration: 30 seconds (15 seconds per leg)
   • Form Cue: Swing one leg forward and backward while balancing on the other leg.

Full Body Workouts

1. Push-Ups (Knee or Standard)

• Reps: 8-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do push-ups on your knees for an easier version.

2. Bodyweight Squats

• Reps: 12-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the squat.
• Modification: Use a chair for support if needed.

3. Plank

• Duration: 20-30 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.

4. Lunges (Alternating)

• Reps: 10-12 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Step back instead of forward for a less intense version.

5. Glute Bridges

• Reps: 12-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform with feet elevated on a chair for a harder version.

6. Bicycle Crunches

• Reps: 10-15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Perform with feet on the ground for an easier version.

7. Wall Sit

• Duration: 20-30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Decrease the time for a less intense version.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

9. Tricep Dips (on a chair)

• Reps: 8-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep elbows close to your body.
• Modification: Bend your knees to make it easier.

10. Jumping Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your movements controlled and land softly.
• Modification: Step out to the side instead of jumping for a low-impact version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |----------------------|--------------------|------|-------------|-----------------------------------| | Push-Ups | 8-12 | 3 | 45 sec | Knee Push-Ups | | Bodyweight Squats | 12-15 | 3 | 45 sec | Chair Squats | | Plank | 20-30 sec | 3 | 30 sec | Knee Plank | | Lunges | 10-12 per leg | 3 | 45 sec | Step-Back Lunges | | Glute Bridges | 12-15 | 3 | 45 sec | Feet Elevated Bridges | | Bicycle Crunches | 10-15 per side | 3 | 30 sec | Feet on Ground | | Wall Sit | 20-30 sec | 3 | 30 sec | Decrease Time | | Mountain Climbers | 30 sec | 3 | 30 sec | Slow Pace | | Tricep Dips | 8-12 | 3 | 45 sec | Bent Knee Dips | | Jumping Jacks | 30 sec | 3 | 30 sec | Step-Out Jacks |

Cool-Down (3-5 minutes)

Finish your workout with these stretches to aid in recovery:

1. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Pull your heel towards your glutes while keeping your knees together.

2. Seated Hamstring Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Keep your back straight while reaching towards your toes.

3. Child's Pose

   • Duration: 30 seconds
   • Form Cue: Sit back on your heels and reach your arms forward on the ground.

4. Shoulder Stretch

   • Duration: 30 seconds per arm
   • Form Cue: Bring one arm across your body and hold with the opposite arm.

Conclusion

These 10 bodyweight workouts are perfect for busy professionals like you, allowing you to fit in effective full-body training without the need for a gym or equipment. Aim to complete these workouts 3 times a week, and as you progress, you can increase the reps, sets, or duration to keep challenging yourself.

For personalized coaching and real-time feedback, consider HipTrain's live 1-on-1 sessions, which can help you refine your form and maximize your results.