Best 10 Full Body Workouts for Beginners: Your Ultimate Guide

Feeling overwhelmed by the thought of starting a fitness journey? As a busy professional, finding time to hit the gym can be intimidating, and many beginners often don’t know where to start. Fortunately, full body workouts are an effective solution that maximizes your time and effort. This guide presents the best 10 full body workouts for beginners, ensuring you can easily fit them into your schedule, even in a small space, with little to no equipment needed.

Quick Stats Box

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

Warm-Up (5 Minutes)

Perform each exercise for 30 seconds with minimal rest in between:

1. Arm Circles: Stand tall and rotate your arms forward and backward.
2. Bodyweight Squats: Feet shoulder-width apart, lower into a squat and rise.
3. High Knees: Jog in place, bringing knees up towards your chest.
4. Torso Twists: Stand with feet shoulder-width apart and twist your torso side to side.
5. Leg Swings: Hold onto a wall or chair and swing one leg forward and backward, then switch.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Reduce depth to a half squat for easier version; add a jump for harder version.

2. Push-Ups (Knee or Standard)

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees for easier version; elevate your feet for harder version.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Engage your core and keep your body straight.
• Modification: Drop to your knees for easier version; extend time for harder version.

4. Glute Bridges

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg bridge for harder version.

5. Bent-Over Dumbbell Rows

• Reps: 12 (use light dumbbells)
• 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 for lighter weight; perform standing rows for easier version.

6. Lateral Lunges

• Reps: 10 each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step out wide, keeping the opposite leg straight.
• Modification: Reduce depth for easier version; add a dumbbell for harder version.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• 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; increase speed for harder version.

8. Standing Overhead Dumbbell Press

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press straight up, keeping your elbows close to your ears.
• Modification: Use no weights for easier version; increase weight for harder version.

9. Dead Bugs

• Reps: 10 each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed against the floor.
• Modification: Perform with arms only for easier version; add weights for harder version.

10. Side Plank

• Duration: 20 seconds each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your lower knee for easier version; lift your top leg for harder version.

Cool Down (3-5 Minutes)

Hold each stretch for 30 seconds:

1. Standing Forward Bend: Reach for your toes.
2. Child’s Pose: Kneel and sit back on your heels, extending your arms forward.
3. Cat-Cow Stretch: On hands and knees, alternate arching and rounding your back.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|-------------------|------|--------------| | Bodyweight Squats | 12 | 3 | 45 seconds | | Push-Ups | 10 | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 12 | 3 | 45 seconds | | Lateral Lunges | 10 each side | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Standing Overhead Dumbbell Press | 10 | 3 | 45 seconds | | Dead Bugs | 10 each side | 3 | 30 seconds | | Side Plank | 20 seconds each side | 3 | 30 seconds |

Complete in: 25-30 minutes

Conclusion & Next Steps

If you’re just starting out, these full-body workouts provide a comprehensive way to build strength and endurance without needing to step into a gym. Aim to complete these workouts 3 times a week, allowing rest days in between to recover. As you progress, consider increasing weights or reps, or exploring more advanced variations of each exercise.

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