Best Full Body Workouts for Beginners: Top 5 Routines

Are you a busy professional struggling to find time for the gym? Maybe you feel intimidated by the thought of working out in public or you're simply looking for effective routines that you can do at home with minimal equipment. If you’re a beginner, you might also be unsure where to start with full body workouts. Don’t worry; you’re not alone. We’ve compiled the top five full body workouts that are perfect for beginners, requiring just 20-30 minutes and no fancy equipment. Let’s dive in!

Quick Stats

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: A yoga mat (optional, for comfort)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

Complete in: 25 minutes

Warm-Up (5 minutes)

• Arm Circles: 1 minute
• Leg Swings: 1 minute (30 seconds each leg)
• Hip Circles: 1 minute
• March in Place: 2 minutes

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|------|--------------|-----------------------------------|-----------------------------------| | Push-Ups | 10 reps | 3 | 45 seconds | Keep your body in a straight line | Knee push-ups | | Squats | 12 reps | 3 | 45 seconds | Sit back as if in a chair | Reduce depth of squat | | Plank | 30 seconds| 3 | 45 seconds | Squeeze your glutes | Hold on knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze at the top for 2 seconds | Single-leg for more challenge | | Mountain Climbers | 30 seconds| 3 | 45 seconds | Keep your shoulders over your wrists| Slow down for easier version |

Cool-Down (3-5 minutes)

• Child’s Pose: 1 minute
• Standing Forward Bend: 1 minute
• Seated Hamstring Stretch: 1 minute per leg

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2. Dumbbell Full Body Workout

Complete in: 30 minutes

Equipment Needed

• Light dumbbells (5-10 lbs)

Warm-Up (5 minutes)

• Arm Swings: 1 minute
• Torso Twists: 1 minute
• Side Lunges: 1 minute
• High Knees: 2 minutes

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|------|--------------|-----------------------------------|-----------------------------------| | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Keep your back straight | Use no weights | | Dumbbell Shoulder Press| 10 reps | 3 | 45 seconds | Press straight overhead | Seated for more stability | | Dumbbell Rows | 12 reps | 3 | 45 seconds | Keep your elbow close to your body | Use lighter weights | | Dumbbell Squats | 12 reps | 3 | 45 seconds | Keep your weight in your heels | Bodyweight squats only | | Dumbbell Tricep Extensions| 10 reps| 3 | 45 seconds | Keep your elbows close to your head| Use one dumbbell |

Cool-Down (3-5 minutes)

• Triceps Stretch: 1 minute
• Chest Stretch: 1 minute
• Quad Stretch: 1 minute per leg

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3. Pilates-Inspired Full Body Workout

Complete in: 25 minutes

Warm-Up (5 minutes)

• Neck Rolls: 1 minute
• Cat-Cow Stretch: 1 minute
• Leg Swings: 1 minute
• Arm Crosses: 2 minutes

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|------|--------------|-----------------------------------|-----------------------------------| | The Hundred | 30 seconds| 3 | 45 seconds | Keep your core tight | Bend knees for easier version | | Roll-Up | 10 reps | 3 | 45 seconds | Reach for your toes | Keep knees bent if needed | | Single Leg Circles | 10 reps each leg| 3| 45 seconds| Keep hips stable | Lower range of motion | | Plank with Leg Lift | 10 lifts | 3 | 45 seconds | Keep your body straight | Lower to knees | | Side Plank | 20 seconds each side| 3| 45 seconds| Keep your body in a straight line | Drop to knees for easier version |

Cool-Down (3-5 minutes)

• Seated Forward Bend: 1 minute
• Figure Four Stretch: 1 minute per leg
• Cobra Stretch: 1 minute

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4. Resistance Band Full Body Workout

Complete in: 30 minutes

Equipment Needed

• Resistance band

Warm-Up (5 minutes)

• Arm Swings: 1 minute
• Torso Twists: 1 minute
• Leg Swings: 1 minute
• Gentle Squats: 2 minutes

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|------|--------------|-----------------------------------|-----------------------------------| | Band Squats | 12 reps | 3 | 45 seconds | Keep tension in the band | Bodyweight squats | | Band Rows | 12 reps | 3 | 45 seconds | Squeeze shoulder blades together | Use lighter band | | Band Chest Press | 12 reps | 3 | 45 seconds | Press in a straight line | Perform seated | | Band Deadlifts | 12 reps | 3 | 45 seconds | Keep your back straight | Reduce range of motion | | Band Side Steps | 30 seconds| 3 | 45 seconds | Keep tension in the band | Step less far |

Cool-Down (3-5 minutes)

• Standing Hamstring Stretch: 1 minute
• Shoulder Stretch: 1 minute
• Side Stretch: 1 minute per side

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5. Low-Impact Full Body Workout

Complete in: 25 minutes

Warm-Up (5 minutes)

• Gentle Neck Rolls: 1 minute
• Shoulder Shrugs: 1 minute
• Side Bends: 1 minute
• Marching in Place: 2 minutes

Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|------|--------------|-----------------------------------|-----------------------------------| | Wall Sit | 30 seconds| 3 | 45 seconds | Keep your back flat against the wall| Reduce time | | Step-Ups | 10 reps each leg| 3| 45 seconds| Use a sturdy chair or step | Lower step height | | Seated Leg Lifts | 12 reps each leg| 3| 45 seconds| Keep your core engaged | Reduce range of motion | | Seated Arm Raises | 12 reps | 3 | 45 seconds | Don’t shrug your shoulders | Use no weights | | Standing Calf Raises | 15 reps | 3 | 45 seconds | Lift through the balls of your feet| Hold onto a wall for balance |

Cool-Down (3-5 minutes)

• Seated Forward Bend: 1 minute
• Wrist Stretch: 1 minute
• Deep Breaths: 1 minute

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Conclusion

These five full body workouts are designed specifically for beginners, making them accessible and effective regardless of your fitness level or available time. Aim to include these routines in your weekly schedule, ideally 3 times a week with rest days in between. As you become more comfortable and build strength, consider incorporating advanced variations or additional weights to keep challenging yourself.

For personalized coaching and real-time feedback, consider signing up for a session with one of our certified trainers at HipTrain. Experience the benefits of tailored workouts that fit your busy lifestyle.