Best 5 Full Body Workouts for Total Beginners

Starting a fitness journey can be intimidating, especially for busy professionals who feel they lack the time or knowledge to create an effective workout plan. If you’re new to exercise and looking for full body workouts that fit into your tight schedule, you’re in the right place. These five beginner-friendly workouts require minimal space and no equipment, making them perfect for home workouts.

Quick Stats Box:

• Total Time: 20-25 minutes each
• Equipment Needed: None
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Workout 1: Bodyweight Circuit

Warm-Up (5 minutes):

• Arm Circles: 1 minute
• High Knees: 1 minute
• Bodyweight Squats: 1 minute
• Torso Twists: 1 minute
• Jumping Jacks: 1 minute

Exercises:

1. Bodyweight Squats

   • Reps: 12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your chest up and push through your heels.
   • Modification: Reduce range of motion (squat to a chair).

2. Push-Ups (Knee or Standard)

   • Reps: 8-10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to knees/feet.
   • Modification: Perform on knees.

3. Glute Bridges

   • Reps: 15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top for 2 seconds.
   • Modification: Single-leg bridge (easier) or add a pause at the top (harder).

4. Plank (Knee or Standard)

   • Duration: 20-30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your elbows under your shoulders and body straight.
   • Modification: Perform on knees.

5. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Drive your knees to your chest quickly while keeping your hips down.
   • Modification: Slow down the pace.

Cool-Down (3-5 minutes):

• Child’s Pose: 1 minute
• Cat-Cow Stretch: 1 minute
• Standing Forward Bend: 1 minute

Complete in: 20-25 minutes

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Workout 2: Low-Impact Full Body

Warm-Up (5 minutes):

• March in Place: 1 minute
• Arm Swings: 1 minute
• Side Lunges: 1 minute
• Hip Circles: 1 minute
• Neck Rolls: 1 minute

Exercises:

1. Step-Ups (Use a sturdy chair or step)

   • Reps: 10 per leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Push through your heel as you step up.
   • Modification: Step onto a lower surface.

2. Wall Push-Ups

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body straight and engage your core.
   • Modification: Move closer to the wall for an easier version.

3. Side Leg Raises

   • Reps: 12 per leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your leg straight and lift to hip height.
   • Modification: Bend the supporting leg for more stability.

4. Standing Calf Raises

   • Reps: 15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your calves at the top of each lift.
   • Modification: Perform on a flat surface or hold onto a chair for support.

5. Seated Knee Tucks

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Sit tall and draw your knees to your chest.
   • Modification: Perform with legs extended for a harder version.

Cool-Down (3-5 minutes):

• Seated Forward Fold: 1 minute
• Seated Spinal Twist: 1 minute
• Deep Breathing: 1 minute

Complete in: 20-25 minutes

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Workout 3: Core and Stability Focus

Warm-Up (5 minutes):

• Heel Raises: 1 minute
• Arm Circles: 1 minute
• Side Bends: 1 minute
• Torso Twists: 1 minute
• Leg Swings: 1 minute

Exercises:

1. Dead Bugs

   • Reps: 10 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your lower back pressed into the floor.
   • Modification: Slow down the movement.

2. Supermans

   • Reps: 12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lift arms and legs simultaneously while keeping your head neutral.
   • Modification: Lift one arm/leg at a time for easier variation.

3. Seated Russian Twists

   • Reps: 10 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your back straight and twist from your torso.
   • Modification: Keep feet on the ground.

4. Plank Shoulder Taps

   • Reps: 10 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Minimize hip movement as you tap your shoulder.
   • Modification: Perform on knees.

5. Lying Leg Raises

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Focus on using your core to lift your legs.
   • Modification: Bend knees for an easier version.

Cool-Down (3-5 minutes):

• Cobra Stretch: 1 minute
• Child’s Pose: 1 minute
• Lower Back Stretch: 1 minute

Complete in: 20-25 minutes

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Workout 4: Dynamic Bodyweight Flow

Warm-Up (5 minutes):

• Jog in Place: 1 minute
• Arm Crosses: 1 minute
• Dynamic Hip Openers: 1 minute
• Lateral Lunges: 1 minute
• Ankle Circles: 1 minute

Exercises:

1. Jump Squats

   • Reps: 10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Land softly and maintain a low squat position.
   • Modification: Regular squats without jumps.

2. Burpees

   • Reps: 5-8
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your core tight as you jump back into a plank.
   • Modification: Step back instead of jumping.

3. Inchworms

   • Reps: 6-8
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Walk your hands out to a plank and back to standing.
   • Modification: Keep knees bent while walking out.

4. Skaters

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Jump side-to-side, landing on one foot.
   • Modification: Step side-to-side instead of jumping.

5. Plank Jacks

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your back flat as you jump feet in and out.
   • Modification: Step feet in and out for an easier version.

Cool-Down (3-5 minutes):

• Forward Fold: 1 minute
• Figure Four Stretch: 1 minute
• Side Stretch: 1 minute

Complete in: 20-25 minutes

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Workout 5: Strength and Flexibility Blend

Warm-Up (5 minutes):

• Side Shuffles: 1 minute
• Arm Swings: 1 minute
• Leg Swings: 1 minute
• Torso Twists: 1 minute
• Marching in Place: 1 minute

Exercises:

1. Chair Pose (Yoga)

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your knees behind your toes and chest lifted.
   • Modification: Stand to rest if needed.

2. Tabletop (Bridge Position)

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes and keep your shoulders down.
   • Modification: Lower back down for an easier version.

3. Cobra Stretch

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lift your chest while keeping your hips on the ground.
   • Modification: Perform a gentle backbend for less intensity.

4. Standing Forward Bend

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Bend at your hips, keeping your back straight.
   • Modification: Bend knees as needed.

5. Child's Pose

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Relax your shoulders and let your body sink into the stretch.
   • Modification: Use a pillow for support.

Cool-Down (3-5 minutes):

• Seated Hamstring Stretch: 1 minute
• Cat-Cow Stretch: 1 minute
• Deep Breathing: 1 minute

Complete in: 20-25 minutes

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Conclusion

These workouts are designed to help you build strength and confidence as you embark on your fitness journey. Aim to complete these workouts 3 times a week, with rest days in between to allow your muscles to recover. As you become more comfortable, consider increasing the reps, sets, or duration to continue challenging yourself.

For personalized coaching with real-time feedback and tailored workouts, check out HipTrain’s live 1-on-1 sessions with certified trainers. It's a great way to ensure you're progressing safely and effectively.