Best Full Body Workouts for Beginners: Top 10 to Get You Started

Starting a fitness journey can feel overwhelming, especially for busy professionals balancing work and personal life. The thought of hitting the gym can be intimidating, and finding time for workouts can be a challenge. However, full body workouts are an effective and efficient way to build strength, boost your energy, and improve your overall fitness without the need for extensive equipment or long hours at the gym.

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned Estimate: Approximately 150-250 calories depending on intensity

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest lifted and push your hips back as if sitting in a chair.
• Modification: Use a chair for support or try a jump squat for added intensity.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels, and lower your chest to just above the ground.
• Modification: Perform on your knees or incline against a wall for easier variation.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders and engage your core to avoid sagging hips.
• Modification: Perform on your knees or elevate hands on a bench.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the movement and hold for 2 seconds.
• Modification: Perform single-leg glute bridges for added challenge.

5. Dumbbell Shoulder Press

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Press the weights overhead while keeping your elbows slightly in front of your body.
• Modification: Use water bottles if you don’t have dumbbells.

6. Bent-Over Dumbbell Rows

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weights towards your hips, squeezing your shoulder blades together.
• Modification: Use a resistance band for a lighter option.

7. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rise onto the balls of your feet and hold for 1 second at the top.
• Modification: Perform seated calf raises if standing is difficult.

8. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor while bringing opposite elbow to knee.
• Modification: Perform regular crunches for an easier version.

9. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back against the wall and knees at a 90-degree angle.
• Modification: Hold a lighter weight for added challenge.

10. Cool Down Stretching

• Duration: 3-5 minutes
• Focus on stretching major muscle groups: hamstrings, quadriceps, shoulders, and back.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------|---------------------|------|---------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Dumbbell Shoulder Press | 10 reps | 3 | 45 seconds | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 30 seconds | | Bicycle Crunches | 15 reps per side | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds |

Complete in: 25-30 minutes

Warm-Up (5 minutes)

• Arm Circles: 30 seconds
• Leg Swings: 30 seconds each leg
• High Knees: 30 seconds
• Dynamic Lunges: 1 minute
• Torso Twists: 1 minute

Cool-Down (3-5 minutes)

• Hamstring Stretch: 30 seconds per leg
• Quadriceps Stretch: 30 seconds per leg
• Shoulder Stretch: 30 seconds per arm
• Child’s Pose: 1 minute

Conclusion

These ten full body workouts are designed to kickstart your fitness journey without overwhelming your schedule or requiring extensive equipment. As you become more comfortable with these exercises, you can increase the intensity by adding weights or increasing the duration of holds. Aim to complete this workout 3 times a week with rest days in between for optimal recovery.

Next Steps: Consider scheduling 1-on-1 video training sessions with certified trainers at HipTrain for real-time form correction and personalized coaching. This can help you stay motivated and focused on your fitness goals.