Best Full Body Workouts for Beginners in 2026: 6 Routines to Get You Started

Are you a busy professional struggling to find the time or motivation to hit the gym? You’re not alone. Many beginners feel overwhelmed by gym intimidation or simply can’t fit a workout into their packed schedules. Luckily, 2026 brings a wave of accessible fitness options right at home. These six full-body workouts require minimal space and no equipment, making it easy to get started and stay consistent.

Quick Stats Box:

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

Warm-Up (5 Minutes)

Before jumping into the workouts, let's prepare your body with a quick warm-up to increase your heart rate and loosen your muscles.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and make small circles, gradually increasing the size.
   • Modification: If you have shoulder discomfort, perform circles with bent elbows.

2. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your knees up towards your chest, keeping a brisk pace.
   • Modification: March in place if jumping is too intense.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push your hips back as if sitting in a chair, keeping your knees behind your toes.
   • Modification: Use a chair for support if needed.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and rotate your torso side to side.
   • Modification: Perform seated twists if standing is uncomfortable.

5. Leg Swings

   • Duration: 1 minute (30 seconds per leg)
   • Form Cue: Stand on one leg and swing the other leg forward and backward.
   • Modification: Hold onto a wall or chair for balance.

6. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Jump with your legs apart while raising your arms overhead.
   • Modification: Step side to side if jumping is too strenuous.

Full Body Workout Routines

Routine 1: Bodyweight Circuit

1. Push-Ups (Knee Push-Ups)

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body straight from head to heels.
   • Modification: Perform on your knees if needed.

2. Bodyweight Squats

   • Reps: 12-15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your chest up and push through your heels.
   • Modification: Use a chair for assistance.

3. Plank

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Drop to your knees for an easier version.

Routine 2: Cardio and Strength Mix

1. Burpees

   • Reps: 6-8
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Jump up explosively, land softly, and move into a plank.
   • Modification: Step back instead of jumping.

2. Lunges

   • Reps: 10 per leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your front knee aligned over your ankle.
   • Modification: Step back instead of forward for stability.

3. Mountain Climbers

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Drive your knees towards your chest, keeping a quick pace.
   • Modification: Slow down the pace for control.

Routine 3: Flexibility and Core Focus

1. Cat-Cow Stretch

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Arch your back up and then drop it down, synchronizing with your breath.
   • Modification: Perform seated if getting on the floor is difficult.

2. Side Plank

   • Duration: 20 seconds per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Drop your lower knee to the ground.

3. Seated Forward Bend

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Reach towards your toes, keeping your back straight.
   • Modification: Bend your knees slightly if needed.

Routine 4: Upper Body Blast

1. Tricep Dips (using a chair)

   • Reps: 8-10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your elbows close to your body as you lower down.
   • Modification: Bend your knees to make it easier.

2. Shoulder Taps

   • Reps: 10 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your hips stable while tapping your shoulders.
   • Modification: Drop to your knees for an easier version.

3. Reverse Flys (using water bottles)

   • Reps: 10 per side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your shoulder blades together at the top.
   • Modification: Perform standing with no weights.

Routine 5: Lower Body Strength

1. Glute Bridges

   • Reps: 12-15
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top of the movement.
   • Modification: Perform with feet on the floor for less intensity.

2. Calf Raises

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

3. Wall Sit

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your back flat against the wall and thighs parallel to the ground.
   • Modification: Reduce the squat depth for less intensity.

Routine 6: Full Body Flow

1. Jumping Jacks

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Land softly on your feet to protect your knees.
   • Modification: Step side to side instead of jumping.

2. Sit-Ups

   • Reps: 10-12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your feet planted and engage your core as you lift.
   • Modification: Perform a crunch instead of a full sit-up.

3. Superman Exercise

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Lift your arms and legs off the ground simultaneously, holding for a moment.
   • Modification: Lift one limb at a time for less intensity.

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Child's Pose

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

2. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds per leg)
   • Form Cue: Reach towards your toes while keeping your back straight.

3. Standing Quad Stretch

   • Duration: 1 minute (30 seconds per leg)
   • Form Cue: Pull your heel towards your glutes while keeping your knees together.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |---------------------|-------------------|------|---------------|-----------------------------------| | Push-Ups | 10-12 | 3 | 45 seconds | Knee Push-Ups | | Bodyweight Squats | 12-15 | 3 | 45 seconds | Chair Assistance | | Plank | 30 seconds | 3 | 45 seconds | Kneeling Plank | | Burpees | 6-8 | 3 | 45 seconds | Step Back Burpees | | Lunges | 10 per leg | 3 | 45 seconds | Step Back Lunges | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow Climbers | | Glute Bridges | 12-15 | 3 | 45 seconds | Feet on Floor | | Calf Raises | 15 | 3 | 45 seconds | Wall Support |

Complete in: Approximately 25-30 minutes.

Conclusion

Getting started with fitness doesn’t have to be complicated or time-consuming. These beginner-friendly full-body workouts are designed to fit easily into your busy life in 2026. Aim to complete these routines 3 times a week, with rest days in between to allow your body to recover.

As you progress, consider increasing the reps, sets, or duration of each exercise. You can also incorporate weights or resistance bands as you become more comfortable. If you're looking for personalized guidance, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain.