Best 7 Bodyweight Full Body Workouts for Beginners: Get Started Today

Are you a busy professional looking to kickstart your fitness journey but struggling to find time for the gym? You're not alone. Many beginners feel overwhelmed by gym intimidation, lack of time, or simply don’t know where to start. The good news is that you can achieve an effective full-body workout right at home with no equipment needed!

Quick Stats

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

Let’s dive into the best seven bodyweight workouts that you can do anywhere, anytime.

Warm-Up (5 Minutes)

Start with this quick warm-up to get your muscles ready and prevent injury.

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds per leg)
3. Hip Circles: 30 seconds (15 seconds clockwise, 15 seconds counter-clockwise)
4. High Knees: 1 minute
5. Bodyweight Squats: 1 minute at a slow tempo (2 seconds down, 2 seconds up)

Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and push through your heels.
• Modification: Reduce depth for easier version; add a jump for a harder version.

2. Push-Ups (Knee Push-Ups for Modification)

• Reps: 8-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body and lower down until your chest almost touches the floor.
• Modification: Do knee push-ups for an easier version; elevate your feet for a harder version.

3. Glute Bridges

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds before lowering.
• Modification: Hold for 1 second at the top for easier; add a single-leg variation for harder.

4. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable and avoid swaying as you tap your shoulders.
• Modification: Drop to your knees for an easier version; add a leg lift for a harder version.

5. Lateral Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Sit back into your hip and keep the opposite leg straight.
• Modification: Step smaller for an easier version; add a jump for a harder version.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees toward your chest quickly while keeping your core tight.
• Modification: Slow down for an easier version; increase speed for a harder version.

7. Superman Exercise

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your arms and legs simultaneously while squeezing your lower back.
• Modification: Lift one arm and opposite leg for an easier version; hold the position for 3 seconds at the top for a harder version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest Time | |-----------------------------|--------------------|------|--------------------| | Bodyweight Squats | 12-15 reps | 3 | 45 seconds | | Push-Ups | 8-12 reps | 3 | 45 seconds | | Glute Bridges | 12-15 reps | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 reps per side | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Superman Exercise | 10-12 reps | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with this cool-down to help your muscles recover.

1. Child's Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Figure Four Stretch: 30 seconds per side
4. Cat-Cow Stretch: 1 minute

Complete in: 20-25 minutes

Conclusion

Now you have a structured plan to incorporate effective full-body workouts into your busy schedule. Aim to complete this routine 3 times a week, allowing rest days in between to recover. As you progress, consider increasing your sets or reps, or trying the harder modifications for each exercise.

If you’re looking for personalized coaching and real-time feedback, consider signing up for HipTrain’s live 1-on-1 video training sessions.