How to Build an 8-Week Full Body Workout Plan for Beginners

Are you a busy professional looking to get back into fitness but feeling overwhelmed by where to start? You’re not alone. Many beginners struggle with intimidation at the gym, lack of time, or uncertainty about how to design an effective workout plan. This 8-week full body workout plan is specifically designed for beginners to build strength and endurance, all from the comfort of your home without any equipment required.

Quick Stats

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

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Week-by-Week Breakdown

Week 1-2: Foundation Building

Focus on mastering basic movements and building endurance.

Warm-Up (5 minutes)

• Arm Circles: 30 seconds
• Leg Swings: 30 seconds each leg
• Bodyweight Squats: 1 minute
• High Knees: 1 minute
• Side Lunges: 1 minute

Workout Routine | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|---------------|-----------------------------------------|------------------------------| | Bodyweight Squats | 10 reps | 3 sets | 45 seconds | Keep your chest up and push through your heels | Reduce range of motion | | Push-Ups (Knee or Standard) | 8 reps | 3 sets | 45 seconds | Keep your body in a straight line | Do on knees | | Glute Bridges | 12 reps | 3 sets | 45 seconds | Squeeze your glutes at the top | Hold for 2 seconds | | Plank | 20 seconds | 3 sets | 45 seconds | Keep your body in a straight line | Do on knees |

Cool Down (3-5 minutes)

• Child’s Pose: 1 minute
• Seated Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute

Complete in: 20 minutes

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Week 3-4: Strength and Endurance

Increase reps and introduce new exercises.

Warm-Up (5 minutes) (same as above)

Workout Routine | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|---------------|-----------------------------------------|------------------------------| | Bodyweight Squats | 12 reps | 3 sets | 45 seconds | Keep your chest up and push through your heels | Reduce range of motion | | Incline Push-Ups | 10 reps | 3 sets | 45 seconds | Keep your body in a straight line | Use a wall for support | | Glute Bridges | 15 reps | 3 sets | 45 seconds | Squeeze your glutes at the top | Hold for 2 seconds | | Plank with Shoulder Taps | 30 seconds | 3 sets | 45 seconds | Keep your hips steady | Do on knees | | Reverse Lunges | 10 reps each leg | 3 sets | 45 seconds | Step back and keep your front knee behind your toes | Reduce range of motion |

Cool Down (3-5 minutes) (same as above)

Complete in: 25 minutes

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Week 5-6: Building Intensity

Add more challenging movements and increase overall time.

Warm-Up (5 minutes) (same as above)

Workout Routine | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|---------------|-----------------------------------------|------------------------------| | Jump Squats | 10 reps | 3 sets | 45 seconds | Land softly, bending your knees | Regular squats | | Pike Push-Ups | 8 reps | 3 sets | 45 seconds | Hips high, head towards the ground | Regular push-ups | | Bulgarian Split Squats | 8 reps each leg | 3 sets | 45 seconds | Back foot elevated, keep front knee behind toes | Regular lunges | | Side Plank | 20 seconds each side | 3 sets | 45 seconds | Stack your feet and keep your body straight | Drop bottom knee | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds | Drive knees towards your chest | Slow down the tempo |

Cool Down (3-5 minutes) (same as above)

Complete in: 30 minutes

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Week 7-8: Peak Performance

Maximize your strength and endurance with advanced variations.

Warm-Up (5 minutes) (same as above)

Workout Routine | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-----------|----------|---------------|-----------------------------------------|------------------------------| | Burpees | 8 reps | 3 sets | 45 seconds | Jump high and land softly | Step back instead of jump | | Decline Push-Ups | 8 reps | 3 sets | 45 seconds | Feet elevated, keep body straight | Incline push-ups | | Single-Leg Glute Bridges | 10 reps each leg | 3 sets | 45 seconds | Keep hips level, squeeze at the top | Regular glute bridges | | Plank Jacks | 30 seconds | 3 sets | 45 seconds | Jump feet out and in, keep core tight | Step feet out one at a time | | Skater Jumps | 10 reps each side | 3 sets | 45 seconds | Jump side to side, land softly | Step instead of jump |

Cool Down (3-5 minutes) (same as above)

Complete in: 30 minutes

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Conclusion: Next Steps and Progression Path

Congratulations on completing your 8-week full body workout plan! You’ve built a strong foundation of strength and endurance. To continue progressing, consider increasing your workout frequency to 4-5 times a week, introducing weights, or exploring more advanced routines. For personalized coaching with real-time feedback, consider HipTrain's 1-on-1 video sessions.