Best 5 Full Body Strength Workouts for Beginners

Struggling to find the time or motivation to get to the gym? Or maybe you're feeling overwhelmed by all the equipment and routines? You're not alone. Many busy professionals want to get fit but face challenges like gym intimidation, limited time, and a lack of equipment. Fortunately, full body strength workouts are effective for beginners and can be done right at home with minimal space and no equipment needed. Let’s dive into the best five workouts you can start today!

Quick Stats

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• 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. High Knees - 30 seconds
3. Bodyweight Squats - 1 minute
4. Torso Twists - 30 seconds
5. Leg Swings - 1 minute (30 seconds per leg)

Workout Routines

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for support if needed.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels/knees.
• Modification: Perform on your knees to reduce difficulty.

3. Plank

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

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: Perform with feet elevated on a chair for added challenge.

5. Standing Overhead Press (with or without weights)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and press straight up.
• Modification: Use water bottles if you don’t have dumbbells.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |---------------------------|---------------|------|--------------|-------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Use a chair for support | | Push-Ups | 10 reps | 3 | 45 seconds | Perform on knees | | Plank | 30 seconds | 3 | 30 seconds | Drop to knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Feet elevated on chair | | Standing Overhead Press | 12 reps | 3 | 45 seconds | Use water bottles |

Cool-Down (3-5 Minutes)

1. Child's Pose - Hold for 1 minute
2. Seated Forward Bend - Hold for 1 minute
3. Figure Four Stretch - Hold for 30 seconds per leg
4. Shoulder Stretch - Hold for 30 seconds per arm

Complete in: 25-30 minutes

Conclusion

These five full body strength workouts are designed to fit into your busy schedule while providing a comprehensive strength training routine suitable for beginners. Aim to complete these workouts 2-3 times per week with at least one rest day in between sessions. As you progress, consider increasing the reps or sets or even adding light weights to challenge yourself further.

Ready to take your fitness journey to the next level? For personalized coaching with real-time feedback, check out HipTrain. Our certified trainers can help you stay on track and ensure you’re performing exercises correctly.