Best 10 Total Body Workouts for Beginners in 2026

As a busy professional, finding the time and energy to work out can feel impossible, especially if you’re new to fitness. Gym intimidation, lack of equipment, and uncertainty about where to start can be major barriers. But don’t worry—these 10 total body workouts for beginners in 2026 are designed to be effective, efficient, and easily done at home, requiring minimal or no equipment.

Quick Stats

• Total Time: 20-30 minutes
• 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)

Start with this dynamic warm-up to prepare your body and reduce injury risk:

1. Arm Circles – 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings – 30 seconds (15 seconds each leg)
3. Torso Twists – 30 seconds
4. High Knees – 30 seconds
5. Bodyweight Squats – 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)

Total Body Workouts

1. Bodyweight Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Use a chair for support or decrease depth.

2. Push-Ups (Knee or Standard)

• Reps: 10
• Sets: 3
• 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 for an easier version.

3. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold a weight on your hips for added resistance.

4. Plank

• Duration: 20 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Drop to your knees for an easier variation.

5. Standing Overhead Dumbbell Press

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and press weights straight up.
• Modification: Use water bottles if you don’t have dumbbells.

6. Reverse Lunges

• Reps: 10 (each leg)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Step back far enough that your front knee stays behind your toes.
• Modification: Perform stationary lunges instead.

7. Bicycle Crunches

• Reps: 15 (each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform regular crunches with feet on the ground.

8. Dead Bugs

• Reps: 10 (each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your arms and legs at a 90-degree angle.
• Modification: Keep feet on the ground instead of extending.

9. Wall Sit

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat against the wall.
• Modification: Reduce time to 20 seconds if needed.

10. Jumping Jacks

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

Cool-Down (3-5 minutes)

Finish with this cool-down to help your muscles recover:

1. Standing Quad Stretch – 30 seconds each leg
2. Seated Hamstring Stretch – 30 seconds each leg
3. Child's Pose – 1 minute
4. Deep Breathing – 1 minute

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|--------------| | Bodyweight Squats | 12 | 3 | 45 seconds | | Push-Ups | 10 | 3 | 45 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Plank | 20 seconds | 3 | 30 seconds | | Standing Overhead Dumbbell Press | 10 | 3 | 45 seconds | | Reverse Lunges | 10 each leg | 3 | 45 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds | | Dead Bugs | 10 each side | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 45 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds |

Complete in: 25-30 minutes

Conclusion

These 10 total body workouts for beginners in 2026 are not only effective but also adaptable to your busy schedule and limited space. Try incorporating them into your routine 3 times per week, allowing for rest days in between. As you grow stronger, you can increase the reps, sets, or intensity of each exercise.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you’re performing each exercise correctly and safely.