Best 10 Full Body Workouts for Beginners Who Want Fast Results

Are you a busy professional looking to get fit without the intimidation of a gym? With limited time and space, finding effective full body workouts can feel overwhelming. Fortunately, you can achieve fast results from the comfort of your home. This guide presents the best 10 full body workouts tailored for beginners, requiring minimal to no equipment. Let’s dive into how you can get started on your fitness journey!

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

• Arm Circles: 30 seconds forward, 30 seconds backward
• Leg Swings: 30 seconds each leg
• Torso Twists: 1 minute
• High Knees: 1 minute
• Bodyweight Squats: 1 minute

Full Body Workouts List

1. Bodyweight Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Reduce depth or perform against a wall for support.

2. Push-Ups (Knee or Standard)

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body straight from head to heels (or knees).
• Modification: Perform on your knees or incline against a sturdy surface.

3. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Engage your glutes and keep your back flat.
• Modification: Drop to your knees for an easier version.

4. Glute Bridges

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for more challenge.

5. Standing Overhead Dumbbell Press

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Press the weights straight overhead without arching your back.
• Modification: Use water bottles or skip weights altogether.

6. Bent-Over Dumbbell Rows

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and pull the weights towards your hips.
• Modification: Use no weights for the movement.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest.
• Modification: Slow down the pace for easier version.

8. Bird-Dogs

• Reps: 10 (5 each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Extend opposite arm and leg while keeping your back flat.
• Modification: Perform with only one limb at a time.

9. Side Lunges

• Reps: 8-10 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your knee aligned with your toes as you lunge.
• Modification: Step wider or use no weights.

10. Seated Leg Raises

• Reps: 12
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight and lift legs without using momentum.
• Modification: Bend your knees to make it easier.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------------|---------------|------|--------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12 reps | 3 | 45 seconds | | Standing Overhead Dumbbell Press | 10-12 reps | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 10 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Bird-Dogs | 10 reps | 3 | 30 seconds | | Side Lunges | 8-10 each side| 3 | 45 seconds | | Seated Leg Raises | 12 reps | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

• Child’s Pose: 1 minute
• Standing Forward Bend: 1 minute
• Seated Hamstring Stretch: 1 minute each leg

Complete in: Approximately 25-30 minutes.

Conclusion

These full body workouts are designed for beginners who want to see fast results without the need for a gym. Incorporate these sessions into your weekly routine, aiming for at least three times a week with rest days in between. As you progress, consider increasing reps, adding weights, or exploring more advanced variations of these exercises.

Ready to elevate your fitness journey? Consider personalized coaching with real-time feedback to ensure you’re maximizing your results safely.