Best Full Body Workouts for Beginners: 7 Simple Routines to Get You Started

Are you a busy professional struggling to find time for the gym? Perhaps you're intimidated by complicated workout routines or unsure where to start? If you're looking for effective, beginner-friendly full body workouts that can be done at home, you’re in the right place! In this guide, we’ll walk you through seven simple routines designed to build strength and endurance, all while fitting within your limited schedule and space.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: Yoga mat, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

A proper warm-up is crucial to prevent injuries and prepare your body for exercise. Follow this quick routine:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. Bodyweight Squats: 1 minute (10-15 reps)
4. High Knees: 1 minute (30 seconds at a moderate pace, 30 seconds fast)
5. Torso Twists: 1 minute (30 seconds slow, 30 seconds fast)

Full Body Workout Routines

Routine 1: Bodyweight Basics

• Push-Ups (Knee or Standard)

  • Reps: 10-12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Perform on your knees for an easier version.

• Bodyweight Squats

  • Reps: 15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your chest up and push through your heels.
  • Modification: Use a chair to squat down to if needed.

Routine 2: Core and Stability

• Plank (Knee or Standard)

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Engage your core and keep your hips level.
  • Modification: Drop to your knees for an easier version.

• Glute Bridges

  • Reps: 12-15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Squeeze your glutes at the top for 2 seconds.
  • Modification: Perform with feet elevated for added difficulty.

Routine 3: Cardio Burst

• Jumping Jacks

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep a steady rhythm and fully extend arms and legs.
  • Modification: Step side to side instead of jumping.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your core tight and drive your knees towards your chest.
  • Modification: Slow down the pace for an easier version.

Routine 4: Strength and Conditioning

• Dumbbell Rows (use water bottles if no weights)

  • Reps: 10-12 each arm
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your back straight and pull the weight towards your hip.
  • Modification: Perform without weights.

• Lunges (Forward or Reverse)

  • Reps: 10 each leg
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your front knee over your ankle.
  • Modification: Step back for an easier version.

Routine 5: Flexibility and Cool Down

• Child’s Pose

  • Duration: 1 minute
  • Sets: 1
  • Rest: None
  • Form Cue: Focus on breathing deeply to relax.

• Seated Forward Bend

  • Duration: 1 minute
  • Sets: 1
  • Rest: None
  • Form Cue: Reach for your toes while keeping your back straight.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |---------------------------|---------------|------|--------|------------------------------| | Push-Ups | 10-12 | 3 | 45 sec | Knee Push-Ups | | Bodyweight Squats | 15 | 3 | 45 sec | Chair Squats | | Plank | 30 seconds | 3 | 30 sec | Knee Plank | | Glute Bridges | 12-15 | 3 | 45 sec | Feet Elevated | | Jumping Jacks | 30 seconds | 3 | 30 sec | Step Side to Side | | Mountain Climbers | 30 seconds | 3 | 30 sec | Slow Pace | | Dumbbell Rows | 10-12 each arm| 3 | 45 sec | No Weights | | Lunges | 10 each leg | 3 | 45 sec | Step Back Lunges | | Child’s Pose | 1 min | 1 | None | - | | Seated Forward Bend | 1 min | 1 | None | - |

Cool Down (3-5 Minutes)

Finish your workout with these stretches to promote recovery:

1. Child's Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Standing Quad Stretch: 30 seconds each leg
4. Shoulder Stretch: 30 seconds each arm

Complete in: 25-30 minutes

Conclusion

You've now got seven simple routines to kickstart your fitness journey! These workouts are designed for busy professionals like you, requiring minimal equipment and space. Aim to complete these routines 3 times a week with rest days in between. As you gain strength and confidence, consider increasing your reps or sets, or adding weights for an added challenge.

For personalized coaching and real-time feedback, consider trying HipTrain. Our certified trainers are ready to help you achieve your fitness goals with tailored sessions.