Best 5 Full Body Workouts for Beginners: Get Started in 2026

Starting a fitness journey can be daunting, especially for beginners. With busy schedules and the intimidation of gyms, many professionals find it hard to commit to a regular workout routine. The good news is that you can achieve an effective full-body workout right from the comfort of your home, requiring minimal space and no equipment. In 2026, let's dive into the best five full-body workouts that are perfect for beginners looking to kickstart their fitness journey.

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, optional yoga mat for comfort
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Squats

• Reps/Duration: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Reduce depth (partial squats) for easier version; add a jump at the top for harder version.

2. Push-Ups (Knee or Standard)

• Reps/Duration: 8-10 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 knees for an easier version; elevate feet on a surface for a harder version.

3. Glute Bridges

• Reps/Duration: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold for a longer duration (3 seconds) at the top for harder version.

4. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Drop to your knees for an easier version; extend time to 45 seconds for harder version.

5. Alternating Lunges

• Reps/Duration: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward with a long stride and keep your front knee over your ankle.
• Modification: Step back instead of forward for an easier version; add weights for a harder version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |--------------------|-----------------|------|----------------|---------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Partial squats / Jumping | | Push-Ups | 8-10 reps | 3 | 45 seconds | Knee push-ups / Elevated | | Glute Bridges | 15 reps | 3 | 45 seconds | Hold longer at top | | Plank | 30 seconds | 3 | 30 seconds | Knees down / 45 seconds | | Alternating Lunges | 10 reps per leg | 3 | 45 seconds | Step back / Add weights |

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward.
2. Leg Swings: 30 seconds per leg, front to back.
3. High Knees: 1 minute at a comfortable pace.
4. Torso Twists: 1 minute, gently twisting your upper body side to side.
5. Dynamic Lunges: 1 minute, alternating legs, stepping forward.

Cool-Down (3-5 Minutes)

1. Standing Quadriceps Stretch: 30 seconds per leg.
2. Seated Forward Bend: 1 minute, reaching for your toes.
3. Child’s Pose: 1 minute, relaxing your back and shoulders.
4. Deep Breaths: 1 minute, inhaling through the nose and exhaling through the mouth.

Complete in: 25-30 minutes

Conclusion

These full-body workouts are designed to fit seamlessly into your busy lifestyle while providing an effective and engaging way to start your fitness journey. Aim to perform these workouts 3 times a week, allowing rest days in between to recover. As you progress, consider increasing your reps, sets, or even exploring more advanced variations of these exercises.

If you're looking for personalized guidance, consider trying HipTrain's live 1-on-1 sessions with certified trainers, allowing for real-time feedback and support on your fitness journey.