Best 7 Full Body Bodyweight Workouts for Complete Beginners in 2026

Feeling overwhelmed by the gym or just struggling to find time for a workout? You're not alone. Many beginners find themselves intimidated or unsure where to start, especially when it comes to full-body workouts. The good news? You can achieve effective results right from the comfort of your home without any equipment. In 2026, it’s easier than ever to kickstart your fitness journey with bodyweight exercises designed for busy professionals like you.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned Estimate: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body and prevent injury, start with this quick warm-up routine:

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds per leg
3. Torso Twists: 1 minute
4. Jumping Jacks: 1 minute
5. Bodyweight Squats: 1 minute at a steady pace

Full Body Workouts

Here are seven beginner-friendly bodyweight workouts that you can do anywhere, each designed to engage multiple muscle groups.

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair to assist if needed.

2. Push-Ups (Knee or Standard)

• 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 (or knees for modification).
• Modification: Perform on knees for an easier version.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Engage your core and maintain a straight line from head to heels.
• Modification: Drop to your knees for an easier hold.

4. 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.
• Modification: Perform with feet on an elevated surface for more challenge.

5. Lunges (Forward or Reverse)

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Reduce depth of the lunge.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your core tight.
• Modification: Slow down the pace for an easier version.

7. Side Plank (Knee or Standard)

• Duration: 20 seconds per side
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your lower knee to the ground for support.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|----------------|------|----------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 reps | 3 | 45 seconds | | Lunges | 10 reps/leg | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Side Plank | 20 seconds/side| 2 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to promote recovery:

1. Child’s Pose: Hold for 1 minute
2. Seated Forward Bend: Hold for 1 minute
3. Cat-Cow Stretch: 1 minute
4. Standing Quadriceps Stretch: 30 seconds per leg

Complete in: 25-30 minutes

With these seven bodyweight workouts, you can effectively target all major muscle groups while working within your constraints of time and space.

Conclusion

Ready to take the next steps in your fitness journey? These bodyweight workouts can easily fit into your busy schedule, requiring no additional equipment. Aim to complete these workouts 3 times a week, allowing for rest days in between. As you build strength and confidence, consider progressing to variations of these exercises or integrating more advanced movements.

Remember, consistency is key. If you’re looking for personalized coaching with real-time feedback, check out our offerings at HipTrain.