Best 5 Full Body Workouts for Beginners to Do at Home

Finding the time and energy to work out can feel impossible, especially for busy professionals. The intimidation of a gym, combined with the challenge of crafting an effective routine at home, often leads to frustration. Luckily, full body workouts are a fantastic solution for beginners looking to build strength and endurance without needing extensive equipment or hours of time.

Quick Stats:

• Total Time: 25-30 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

Warm-Up (5 Minutes)

Start with this quick warm-up to prepare your body for the workout ahead. Perform each exercise for 30 seconds with minimal rest in between.

1. Arm Circles: Stand tall and make small circles with your arms, gradually increasing the size.
2. Leg Swings: Stand next to a wall for support and swing one leg forward and backward, then switch legs.
3. Torso Twists: Stand with feet shoulder-width apart and twist your torso side to side.
4. High Knees: Jog in place, bringing your knees up towards your chest.
5. Bodyweight Squats: Perform a squat by pushing your hips back and bending your knees, then return to standing.

Full Body Workout Routine

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for assistance or reduce depth.

2. Push-Ups (Knee Push-Ups Alternative)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line from head to knees/feet.
• Modification: Perform on your knees or against a wall for an easier version.

3. Glute Bridges

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold a light weight on your hips for added resistance.

4. Plank (Knee Plank Alternative)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Hold steady
• Form Cue: Keep your elbows under your shoulders and body in a straight line.
• Modification: Drop to your knees for an easier version.

5. Standing Overhead Press (Using Dumbbells or Water Bottles)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Engage your core and avoid arching your back.
• Modification: Perform without weights to start.

Workout Summary Table

| Exercise | Reps | Sets | Rest | Tempo | |------------------------------|----------|------|----------|------------------------| | Bodyweight Squats | 15 reps | 3 | 45 sec | 2s down, 1s pause, 2s up | | Push-Ups | 10 reps | 3 | 45 sec | 2s down, 1s pause, 2s up | | Glute Bridges | 12 reps | 3 | 45 sec | 2s up, 1s pause, 2s down | | Plank | 30 sec | 3 | 45 sec | Hold steady | | Standing Overhead Press | 12 reps | 3 | 45 sec | 2s up, 1s pause, 2s down |

Cool-Down (3-5 Minutes)

Finish your workout with these cooldown stretches to help your muscles recover:

1. Child's Pose: Hold for 30 seconds.
2. Seated Forward Bend: Hold for 30 seconds.
3. Figure Four Stretch: Hold each leg for 30 seconds.
4. Cat-Cow Stretch: Alternate for 1 minute.

Complete in: Approximately 30 minutes.

Conclusion

These five full body workouts are designed specifically for beginners and can be done at home, making them accessible and effective. Aim to complete this routine 3 times per week with rest days in between to allow your body to recover. As you build strength and confidence, consider adding weights or increasing reps to progress your fitness journey.

For personalized guidance and real-time feedback on your form, consider trying a session with a certified trainer at HipTrain.