Best 5 Full Body Workouts for Beginners: Easy to Follow Routines

Are you a busy professional struggling to find time for the gym? Or perhaps you're intimidated by complex workout routines and are looking for something simple yet effective? If you find yourself plateauing or battling with injuries from improper form, these five beginner-friendly full-body workouts are designed just for you. You'll be able to complete these routines in the comfort of your home, with minimal equipment and in a small space.

Quick Stats Box

• Total Time: 20-25 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

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Warm-Up (5 minutes)

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

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Bodyweight Squats - 1 minute (slow and controlled)
4. High Knees - 1 minute (30 seconds slow, 30 seconds faster)
5. Torso Twists - 1 minute (gentle twists to warm up the core)

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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: Reduce range of motion (squat to a chair).
• Progression: Add light dumbbells for added resistance.

2. Push-Ups (Knees 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 knees/feet.
• Modification: Perform on your knees.
• Progression: Elevate feet on a step for added difficulty.

3. 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: Lower your range of motion.
• Progression: Single-leg glute bridges.

4. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and body straight.
• Modification: Perform on your knees.
• Progression: Add shoulder taps while holding the plank.

5. Standing Overhead Dumbbell Press

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows slightly in front of your body.
• Modification: Use no weights or lighter weights.
• Progression: Increase weight as you get stronger.

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Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |--------------------------------|---------------|------|------------|-----------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Squat to a chair | | Push-Ups | 10 reps | 3 | 45 seconds | Perform on knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Lower range of motion | | Plank | 30 seconds | 3 | 45 seconds | Perform on knees | | Standing Overhead Dumbbell Press| 10 reps | 3 | 45 seconds | Use no weights |

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Cool-Down (3-5 minutes)

Finish your workout with these stretches to improve flexibility and aid recovery:

1. Child’s Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
4. Shoulder Stretch - 1 minute (30 seconds each arm)

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Complete in: 20-25 minutes

Conclusion

With just 20-25 minutes, you can complete these effective full-body workouts designed specifically for beginners. Aim to incorporate these routines into your weekly schedule, ideally 2-3 times per week with rest days in between for recovery. As you become more comfortable, consider progressing by increasing reps, sets, or weights.

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