Best 5 Full Body Workouts for Beginners: Start Your Fitness Journey

Are you a busy professional looking to kickstart your fitness journey but unsure where to begin? The thought of hitting the gym can feel intimidating, especially if you’re short on time or space. Fortunately, full body workouts can be done at home, require minimal equipment, and are perfect for beginners. In this guide, we’ll explore five effective full body workouts that will help you build strength, improve endurance, and get you on the path to a healthier lifestyle.

Quick Stats Box

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

Workout 1: Bodyweight Basics

Warm-Up (5 minutes)

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. Leg Swings - 30 seconds per leg
3. Torso Twists - 1 minute
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|----------|---------|----------------|----------------------------------------------|-----------------------------------| | Bodyweight Squats | 12 reps | 3 sets | 45 seconds | Keep your chest up and back straight | Use a chair for support | | Push-Ups | 10 reps | 3 sets | 45 seconds | Keep your body in a straight line | Perform on knees | | Glute Bridges | 15 reps | 3 sets | 45 seconds | Squeeze your glutes at the top for 2 seconds| Perform one leg at a time | | Plank | 30 sec | 3 sets | 45 seconds | Keep your body straight from head to heels | Drop to knees | | Jumping Jacks | 30 sec | 3 sets | 45 seconds | Land softly, keeping knees slightly bent | Step side to side instead of jumping |

Cool Down (3-5 minutes)

1. Standing Forward Bend - 1 minute
2. Child’s Pose - 1 minute
3. Cat-Cow Stretch - 1 minute

Complete in: 25-30 minutes

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Workout 2: Dumbbell Dynamics

Warm-Up (5 minutes)

(Repeat warm-up from Workout 1)

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|----------|---------|----------------|---------------------------------------------|----------------------------------| | Dumbbell Deadlifts | 10 reps | 3 sets | 45 seconds | Keep your back flat and hinge at the hips | Use no weights | | Dumbbell Bench Press| 12 reps | 3 sets | 45 seconds | Lower weights to chest level | Perform on floor with no weights | | Dumbbell Rows | 10 reps | 3 sets | 45 seconds | Keep elbows close to your body | Perform standing with no weights | | Dumbbell Shoulder Press| 10 reps | 3 sets | 45 seconds | Avoid arching your back | Perform seated with no weights | | Lateral Raises | 12 reps | 3 sets | 45 seconds | Raise weights to shoulder height | Use no weights |

Cool Down (3-5 minutes)

(Repeat cool down from Workout 1)

Complete in: 25-30 minutes

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Workout 3: Cardio Blast

Warm-Up (5 minutes)

(Repeat warm-up from Workout 1)

Exercises

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |---------------------|----------|---------|----------------|---------------------------------------------|-----------------------------------| | High Knees | 30 sec | 3 sets | 45 seconds | Drive knees up to hip level | March in place instead | | Burpees | 10 reps | 3 sets | 45 seconds | Jump high and land softly | Step back instead of jumping | | Mountain Climbers | 30 sec | 3 sets | 45 seconds | Keep your core tight and back flat | Slow down the pace | | Skaters | 30 sec | 3 sets | 45 seconds | Land softly on each foot | Step side to side instead | | Plank Jacks | 30 sec | 3 sets | 45 seconds | Keep your core engaged | Step legs out one at a time |

Cool Down (3-5 minutes)

(Repeat cool down from Workout 1)

Complete in: 25-30 minutes

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Workout 4: Core Strengthening

Warm-Up (5 minutes)

(Repeat warm-up from Workout 1)

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|----------|---------|----------------|---------------------------------------------|-----------------------------------| | Bicycle Crunches | 15 reps | 3 sets | 45 seconds | Keep lower back pressed into the mat | Keep feet on the ground | | Russian Twists | 12 reps | 3 sets | 45 seconds | Twist from your torso, not just your arms | Keep feet on the ground | | Leg Raises | 10 reps | 3 sets | 45 seconds | Lower legs slowly to avoid arching your back| Bend knees slightly | | Side Plank | 20 sec | 3 sets | 45 seconds | Keep your body in a straight line | Drop to your knee | | Flutter Kicks | 30 sec | 3 sets | 45 seconds | Keep your core engaged | Keep head on the mat |

Cool Down (3-5 minutes)

(Repeat cool down from Workout 1)

Complete in: 25-30 minutes

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Workout 5: Yoga Flow

Warm-Up (5 minutes)

(Repeat warm-up from Workout 1)

Exercises

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |---------------------|----------|---------|----------------|---------------------------------------------|-----------------------------------| | Downward Dog | 30 sec | 3 sets | 45 seconds | Press through your palms and heels | Bend knees slightly | | Warrior I | 30 sec | 3 sets | 45 seconds | Keep front knee over ankle | Reduce depth of lunge | | Tree Pose | 30 sec | 3 sets | 45 seconds | Focus on a fixed point in front of you | Use a wall for support | | Seated Forward Bend | 30 sec | 3 sets | 45 seconds | Keep your back straight | Bend knees slightly | | Corpse Pose | 1 min | 3 sets | 45 seconds | Relax your whole body | None |

Cool Down (3-5 minutes)

(Repeat cool down from Workout 1)

Complete in: 25-30 minutes

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Conclusion

Congratulations on taking the first steps toward a healthier you! These five full body workouts are designed to fit into your busy schedule while helping you build a strong foundation for your fitness journey. Aim to complete these workouts 3 times a week with rest days in between.

As you get more comfortable, consider progressing to more advanced variations or increasing your weights. Remember, consistency is key!

For personalized coaching with real-time feedback and to ensure you’re performing these exercises correctly, consider HipTrain.