Best 7 Full Body Bodyweight Workouts for Beginners 2026

Finding the time and motivation to hit the gym can be challenging, especially for busy professionals. If you're looking for effective and efficient workouts that require no equipment, you've come to the right place. These bodyweight workouts are designed to be beginner-friendly, allowing you to build strength and endurance in the comfort of your own home.

Quick Stats Box

• Total Time: 20-30 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 body ready for the workout.

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your arms straight and jump to the side, landing softly.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Make small circles to warm up your shoulder joints.

3. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Swing your leg forward and backward while balancing on the other leg.

4. Hip Circles

   • Duration: 1 minute (30 seconds each direction)
   • Form Cue: Stand with feet shoulder-width apart and make big circles with your hips.

5. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you lower down.

Full Body Workouts

Workout 1: The Classic Circuit

1. Push-Ups (also known as Knee Push-Ups)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Do knee push-ups or incline push-ups using a wall.

2. Bodyweight Squats

   • Reps: 15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top of the movement.
   • Modification: Reduce depth or use a chair for support.

3. Plank

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your elbows under your shoulders and your body straight.
   • Modification: Drop to your knees for a modified plank.

Workout 2: The Dynamic Duo

1. Lunges

   • Reps: 10 per leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Step forward, keeping your front knee above your ankle.
   • Modification: Reduce the range of motion or hold onto a wall.

2. Burpees

   • Reps: 8-10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Jump high, land softly, and keep your back straight.
   • Modification: Step back instead of jumping back.

Workout 3: Core Focus

1. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Drive your knees towards your chest quickly.
   • Modification: Slow down the movement for easier pacing.

2. Superman

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lift your arms and legs off the ground, squeezing your back.
   • Modification: Lift one arm and the opposite leg at a time.

Workout 4: Cardio Blast

1. High Knees

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Pump your arms and lift your knees high.
   • Modification: March in place instead of running.

2. Skaters

   • Reps: 10 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Jump side to side, landing softly.
   • Modification: Step side to side instead of jumping.

Workout 5: Strength and Stability

1. Glute Bridges

   • Reps: 15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top for 2 seconds.
   • Modification: Single-leg glute bridges for increased difficulty.

2. Side Plank

   • Duration: 20 seconds per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to feet.
   • Modification: Drop your bottom knee to the ground for support.

Workout 6: Total Body Tone

1. Tricep Dips (using a sturdy chair)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your elbows close to your body as you lower down.
   • Modification: Bend your knees to make it easier.

2. Wall Sit

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your back flat against the wall.
   • Modification: Reduce the time to 15 seconds if needed.

Workout 7: Flexibility and Cool Down

1. Forward Fold Stretch

   • Duration: 30 seconds
   • Form Cue: Bend at the hips and let your upper body hang.

2. Child's Pose

   • Duration: 30 seconds
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Pull one foot to your glutes while standing tall.

Workout Summary Table

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------|---------------------|------|------------|---------------------------------------------|-----------------------------------| | Push-Ups | 10-12 reps | 3 | 45 seconds | Keep your body in a straight line | Knee push-ups | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top | Reduce depth | | Plank | 30 seconds | 3 | 45 seconds | Elbows under shoulders | Drop to knees | | Lunges | 10 per leg | 3 | 45 seconds | Front knee above ankle | Reduce range | | Burpees | 8-10 reps | 3 | 45 seconds | Jump high, land softly | Step back instead of jumping | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive knees towards chest | Slow down | | Superman | 30 seconds | 3 | 45 seconds | Lift arms and legs, squeeze back | Lift one arm/leg at a time | | High Knees | 30 seconds | 3 | 45 seconds | Pump arms and lift knees high | March in place | | Skaters | 10 per side | 3 | 45 seconds | Jump side to side | Step side to side | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze glutes at the top | Single-leg glute bridge | | Side Plank | 20 seconds per side | 3 | 45 seconds | Keep body in a straight line | Drop bottom knee | | Tricep Dips | 10-12 reps | 3 | 45 seconds | Elbows close to body | Bend knees | | Wall Sit | 30 seconds | 3 | 45 seconds | Back flat against the wall | Reduce time | | Forward Fold Stretch | 30 seconds | - | - | Bend at hips, let upper body hang | - | | Child's Pose | 30 seconds | - | - | Sit back on heels | - | | Standing Quad Stretch | 30 seconds per leg | - | - | Pull foot to glutes, stand tall | - |

Cool Down (3-5 Minutes)

Finish your workout with these stretches to help your muscles recover.

1. Forward Fold Stretch - 30 seconds
2. Child's Pose - 30 seconds
3. Standing Quad Stretch - 30 seconds per leg

Complete in: 20-30 minutes

Conclusion

These seven full body bodyweight workouts are perfect for beginners looking to build strength and endurance without any equipment. Aim to complete these workouts 3 times a week, with rest days in between to allow your body to recover. As you become more comfortable with these exercises, you can gradually increase the reps or sets to challenge yourself further.

For personalized coaching with real-time feedback to help you perfect your form and stay motivated, consider trying HipTrain's 1-on-1 video sessions.