Best 7 Full Body Workouts for Beginners to Try at Home in 2026
Best 7 Full Body Workouts for Beginners to Try at Home in 2026
Are you a busy professional looking to get fit but struggling to find time for the gym? You're not alone. With hectic schedules and the intimidation of crowded gyms, many beginners are turning to home workouts. Fortunately, you can achieve a full-body workout with no equipment, right in the comfort of your own home. Let’s dive into seven effective full-body workouts you can try today!
Quick Stats
- 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
Workout 1: Bodyweight Squats and Push-Ups
Warm-Up (5 minutes)
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- Leg Swings: 1 minute (30 seconds each leg)
- High Knees: 1 minute
- Torso Twists: 1 minute
- Jumping Jacks: 1 minute
Main Workout
| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |----------------------|-------------|------------|----------------------|----------------------|-------------------------------------------|-----------------------------------| | Bodyweight Squats | 12 reps | 3 sets | 45 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Keep your chest up and knees behind toes | Chair squats (sit back onto a chair) | | Push-Ups | 10 reps | 3 sets | 45 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Keep your body in a straight line | Knee push-ups |
Workout Summary
Complete in: 25 minutes
Workout 2: Plank to Alternating Lunges
Main Workout
| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |----------------------|-------------|------------|----------------------|----------------------|-------------------------------------------|-----------------------------------| | Plank | 30 seconds | 3 sets | 30 seconds between sets | Maintain position | Keep your shoulders over your wrists | Plank on knees | | Alternating Lunges | 12 reps each leg | 3 sets | 45 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Step straight forward, back knee to floor | Reverse lunges |
Workout Summary
Complete in: 30 minutes
Workout 3: Glute Bridges and Mountain Climbers
Main Workout
| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |----------------------|-------------|------------|----------------------|----------------------|-------------------------------------------|-----------------------------------| | Glute Bridges | 15 reps | 3 sets | 45 seconds between sets | 2 seconds up, 1 second pause, 2 seconds down | Squeeze glutes at the top | Single-leg glute bridges | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds between sets | Fast pace | Keep your core tight | Slow pace |
Workout Summary
Complete in: 25 minutes
Workout 4: Side Lunges and Tricep Dips
Main Workout
| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |----------------------|-------------|------------|----------------------|----------------------|-------------------------------------------|-----------------------------------| | Side Lunges | 12 reps each leg | 3 sets | 45 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Keep your knee behind your toes | Step side to a chair for support | | Tricep Dips | 10 reps | 3 sets | 45 seconds between sets | 2 seconds down, 1 second pause, 2 seconds up | Keep elbows close to your body | Use a sturdy chair for support |
Workout Summary
Complete in: 30 minutes
Workout 5: Bicycle Crunches and Standing Calf Raises
Main Workout
| Exercise Name | Reps | Sets | Rest | Tempo | Form Cue | Modification | |----------------------|-------------|------------|----------------------|----------------------|-------------------------------------------|-----------------------------------| | Bicycle Crunches | 12 reps each side | 3 sets | 45 seconds between sets | 2 seconds per crunch | Keep lower back pressed to the floor | Regular crunches | | Standing Calf Raises | 15 reps | 3 sets | 45 seconds between sets | 2 seconds up, 1 second pause, 2 seconds down | Hold onto a wall for balance | Seated calf raises |
Workout Summary
Complete in: 25 minutes
Cool-Down (3-5 minutes)
- Seated Forward Bend: Hold for 1 minute
- Child's Pose: Hold for 1 minute
- Cat-Cow Stretch: 1 minute
- Standing Quad Stretch: 30 seconds each leg
Conclusion
These full-body workouts are designed to fit into your busy lifestyle while delivering effective results. Aim to incorporate these workouts 3 times a week with rest days in between. As you grow stronger, you can increase the number of reps, sets, or even try more advanced variations of these exercises.
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