Best Full Body Workouts for Beginners: 5 Essential Moves

Struggling to find time for the gym? Or perhaps feeling intimidated by the equipment and the experienced crowd? You’re not alone. Many beginners face these hurdles, but you can effectively work out at home with just a small space and no equipment. In this routine, we’ll cover five essential moves that target all major muscle groups, making it easy for you to build strength and endurance.

Quick Stats

• Total Time: 25 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-200 calories depending on intensity

Warm-Up (5 minutes)

Start your workout with this dynamic warm-up to prepare your body and reduce the risk of injury.

1. Arm Circles

   • 30 seconds forward, 30 seconds backward
   • Form Cue: Keep your arms straight and move from your shoulders.

2. High Knees

   • 1 minute
   • Form Cue: Drive your knees up towards your chest quickly.

3. Bodyweight Squats

   • 1 minute
   • Form Cue: Push your hips back and keep your chest upright.

4. Torso Twists

   • 1 minute
   • Form Cue: Keep your feet planted and twist your torso side to side.

5. Jumping Jacks

   • 1 minute
   • Form Cue: Land softly and keep your core tight.

Essential Moves

1. Bodyweight Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform half squats for an easier version; add a jump for a harder version.

2. Push-Ups (Knee Push-Ups as Alternative)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do push-ups on your knees for an easier version; elevate your feet for a harder version.

3. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders and engage your core.
• Modification: Drop to your knees for an easier version; add shoulder taps for a harder version.

4. Glute Bridges

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for a harder version.

5. Mountain Climbers

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

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |----------------------|---------------|------|---------------|----------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Half squats / Jump squats | | Push-Ups | 10 reps | 3 | 45 seconds | Knee push-ups / Elevated push-ups| | Plank | 30 seconds | 3 | 30 seconds | Knee plank / Shoulder taps | | Glute Bridges | 12 reps | 3 | 45 seconds | Single-leg glute bridges | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slower pace / Faster pace |

Cool-Down (3-5 minutes)

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

1. Child’s Pose

   • Hold for 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend

   • Hold for 1 minute
   • Form Cue: Keep your back straight as you reach for your toes.

3. Cat-Cow Stretch

   • 1 minute
   • Form Cue: Alternate between arching and rounding your back.

Complete in: 25 minutes

Conclusion

This full-body workout is designed to fit into your busy schedule, making it easy to start your fitness journey from the comfort of your home. Aim to complete this routine 3 times a week with rest days in between for optimal recovery. As you progress, consider increasing your reps or sets, or try more challenging variations of each exercise.

If you're looking for personalized coaching with real-time feedback, consider scheduling a session with one of our certified trainers at HipTrain.