Best Full Body Workouts for Beginners: Top 5 Routines You Can Do at Home

Finding time to exercise can be a challenge, especially for busy professionals. Gym intimidation, lack of equipment, or simply not knowing where to start can all be barriers to achieving your fitness goals. Fortunately, full body workouts can be done at home with no equipment and are perfect for beginners looking to get started in 2026. Here's a collection of five effective routines that you can do in the comfort of your own space.

Quick Stats Box

• Total Time: 20-30 minutes per workout
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories per session depending on intensity

Warm-Up (5 Minutes)

Before diving into your workout, it’s crucial to prepare your body. Perform each of the following for 1 minute:

1. March in Place: Lift knees high and swing arms.
2. Arm Circles: 30 seconds forward, 30 seconds backward.
3. Leg Swings: Swing each leg forward and backward, alternating.
4. Torso Twists: Stand with feet shoulder-width apart and twist your torso side to side.

Workout Routines

Routine 1: Bodyweight Circuit

• Squats (Bodyweight): 12 reps, 3 sets, 45 seconds rest
  Form Cue: Keep your chest up and push through your heels.
  Modification: Reduce depth to a half squat.
• Push-Ups (Knees or Standard): 10 reps, 3 sets, 45 seconds rest
  Form Cue: Keep your body in a straight line from head to knees/feet.
  Modification: Do push-ups on your knees.
• Plank: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your elbows under your shoulders and body straight.
  Modification: Drop to your knees if needed.

Routine 2: Cardio Blast

• Jumping Jacks: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Land softly on your feet.
  Modification: Step side to side instead of jumping.
• High Knees: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Drive knees up towards your chest.
  Modification: March in place, lifting knees high.
• Burpees (No Jump): 8 reps, 3 sets, 45 seconds rest
  Form Cue: Keep your core tight as you drop down.
  Modification: Step back instead of jumping.

Routine 3: Strength & Stability

• Glute Bridges: 15 reps, 3 sets, 30 seconds rest
  Form Cue: Squeeze your glutes at the top for 2 seconds.
  Modification: Hold the bridge position for 10 seconds instead.
• Side Lunges: 10 reps each side, 3 sets, 45 seconds rest
  Form Cue: Keep your opposite leg straight.
  Modification: Reduce range of motion.
• Superman: 12 reps, 3 sets, 30 seconds rest
  Form Cue: Lift arms and legs simultaneously, hold briefly.
  Modification: Lift one arm and opposite leg at a time.

Routine 4: Core Focus

• Bicycle Crunches: 15 reps per side, 3 sets, 30 seconds rest
  Form Cue: Bring your elbow to the opposite knee.
  Modification: Keep feet on the floor and alternate sides.
• Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest
  Form Cue: Keep your hips low as you pull knees in.
  Modification: Slow down the movement.
• Side Plank: 20 seconds each side, 3 sets, 30 seconds rest
  Form Cue: Keep your body in a straight line.
  Modification: Drop your lower knee to the ground.

Routine 5: Full Body Flow

• Lateral Raises (Bodyweight): 12 reps, 3 sets, 45 seconds rest
  Form Cue: Lift arms to shoulder height, keeping elbows soft.
  Modification: Use water bottles for added resistance.
• Walking Lunges: 10 reps per leg, 3 sets, 45 seconds rest
  Form Cue: Keep your front knee over your ankle.
  Modification: Perform stationary lunges instead.
• Reverse Crunches: 15 reps, 3 sets, 30 seconds rest
  Form Cue: Curl your hips off the floor, using your core.
  Modification: Keep feet on the ground and lift your knees.

Workout 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 | | Jumping Jacks | 30 seconds | 3 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Burpees | 8 reps | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Side Lunges | 10 reps each side | 3 | 45 seconds | | Superman | 12 reps | 3 | 30 seconds | | Bicycle Crunches | 15 reps per side | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Side Plank | 20 seconds each side| 3 | 30 seconds | | Lateral Raises | 12 reps | 3 | 45 seconds | | Walking Lunges | 10 reps per leg | 3 | 45 seconds | | Reverse Crunches | 15 reps | 3 | 30 seconds |

Cool Down (3-5 Minutes)

Finish with these stretches to help your body recover:

1. Forward Fold: Hold for 30 seconds.
2. Child’s Pose: Hold for 30 seconds.
3. Seated Hamstring Stretch: Hold for 30 seconds each leg.
4. Cat-Cow Stretch: Perform for 1 minute.

Complete in: 20-30 minutes

Conclusion

These five full body workouts are designed for beginners and can be completed in the comfort of your own home without any equipment. Aim to perform these routines 3 times a week, allowing rest days in between. As you progress, consider increasing the number of sets or reps, or transitioning to more advanced variations of the exercises.

For personalized coaching with real-time feedback, consider trying a session with a HipTrain certified trainer. This can help ensure you maintain proper form and maximize your results.