Best 5 Full Body Workouts for Complete Beginners

Getting started on your fitness journey can feel daunting, especially if you're a complete beginner. Limited time, lack of experience, and uncertainty about where to begin can make working out seem intimidating. But it doesn't have to be! These five full-body workouts are designed specifically for beginners, allowing you to build strength and confidence without the need for any fancy equipment. Let’s dive in!

Quick Stats Box:

• Total Time: 20-25 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Start with this quick warm-up to get your muscles ready for movement.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight; make small circles gradually increasing in size.

2. High Knees

   • Duration: 30 seconds
   • Form Cue: Lift your knees to hip height while jogging in place; engage your core.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as if sitting in a chair.

4. Torso Twists

   • Duration: 30 seconds
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side gently.

5. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Hold onto a wall for balance and swing one leg forward and backward.

Full Body Workouts

1. Bodyweight Squats (Alternative: Air Squats)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your weight in your heels; squeeze your glutes at the top.
• Modification: Reduce depth or perform seated squats on a chair.

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

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; lower your chest just above the floor.
• Modification: Perform on your knees or against a wall.

3. Plank (Alternative: Knee Plank)

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders and your body in a straight line.
• Modification: Drop your knees to the floor.

4. Glute Bridges (Alternative: Single-Leg Glute Bridges)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top; keep your shoulders and feet on the ground.
• Modification: Perform with one leg raised for added difficulty.

5. Standing Calf Raises (Alternative: Seated Calf Raises)

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your heels off the ground, balancing on your toes; control the descent.
• Modification: Hold onto a wall for balance.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|--------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 45 seconds | | Glute Bridges | 10-12 reps | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds |

Complete in: 20-25 minutes

Cool-Down (3-5 minutes)

Finish with these stretches to help your muscles recover.

1. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward on the ground.

2. Seated Forward Bend

   • Duration: 1 minute
   • Form Cue: Sit with legs extended, reach for your toes while keeping your back straight.

3. Shoulder Stretch

   • Duration: 30 seconds each arm
   • Form Cue: Bring one arm across your body and use the opposite hand to pull it in.

4. Standing Quad Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Stand on one leg and pull the opposite foot towards your glutes.

Conclusion

These five full-body workouts are perfect for beginners, helping you build a strong foundation in your fitness journey. Aim to complete these workouts 3 times a week with rest days in between. As you grow more comfortable, consider adding more reps or sets to increase the challenge.

For personalized coaching and real-time feedback, consider our live 1-on-1 sessions with certified trainers at HipTrain. You can improve your form and get the most out of your workouts while saving money through HSA/FSA eligibility.