Best 7 Full Body Workouts for Beginners: Get Fit at Home in 2026

Finding the time and motivation for workouts can be challenging, especially for busy professionals. Gym intimidation, crowded spaces, and the need for equipment can deter even the most enthusiastic beginners. Luckily, you can get fit at home with effective full-body workouts that require minimal space and no equipment. In this guide, we’ll explore the best seven full-body workouts designed specifically for beginners in 2026.

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: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

To prepare your body for the workout, perform the following warm-up exercises:

1. Arm Circles

   • Duration: 30 seconds
   • Instructions: Stand tall, extend your arms parallel to the floor, and make small circles. Gradually increase the circle size.

2. Leg Swings

   • Duration: 30 seconds per leg
   • Instructions: Hold onto a wall or chair for balance. Swing one leg forward and backward while keeping it straight.

3. Bodyweight Squats

   • Duration: 1 minute
   • Instructions: Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, then return to standing.

4. Torso Twists

   • Duration: 1 minute
   • Instructions: Stand with feet hip-width apart and twist your torso gently side to side, allowing your arms to follow.

5. High Knees

   • Duration: 1 minute
   • Instructions: Jog in place while bringing your knees up towards your chest as high as possible.

Full Body Workouts

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 for support if needed.

2. Push-Ups (Knee Push-Ups)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees (or toes).
• Modification: Perform on your knees for an easier version.

3. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform one leg at a time for an added challenge.

4. Plank (Knee Plank)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and body straight from head to knees.
• Modification: Hold the plank on your knees.

5. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your heels as high as possible, squeezing at the top.
• Modification: Hold onto a wall for balance.

6. Side Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest lifted and push your hips back.
• Modification: Step less far to reduce intensity.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels.
• Modification: Slow down the tempo for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------|---------------|------|--------------|-----------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Use a chair | | Push-Ups | 10 reps | 3 | 45 seconds | Knee push-ups | | Glute Bridges | 15 reps | 3 | 45 seconds | Single-leg bridge | | Plank | 30 seconds | 3 | 45 seconds | Knee plank | | Standing Calf Raises | 15 reps | 3 | 45 seconds | Wall support | | Side Lunges | 10 reps/side | 3 | 45 seconds | Step less far | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow tempo |

Cool-Down (3-5 Minutes)

After completing the workout, take a few minutes to cool down:

1. Forward Bend Stretch - Hold for 30 seconds.
2. Seated Hamstring Stretch - Hold for 30 seconds per leg.
3. Child’s Pose - Hold for 1 minute.
4. Chest Stretch - Hold for 30 seconds.

Complete in: 25-30 minutes

Conclusion

These seven full-body workouts are perfect for beginners looking to get fit at home in 2026. As you progress, consider increasing the number of reps or sets, or decreasing rest times to build endurance and strength. If you’re ready to take your fitness journey to the next level, consider personalized coaching with real-time feedback.