How to Create a Full Body Workout Plan for Beginners in 2026

Struggling to find time for the gym or feeling intimidated by complex workout routines? You’re not alone. Many beginners face obstacles like limited time, space, or equipment, which can make starting a fitness journey feel overwhelming. But fear not! In this guide, we'll create an actionable full body workout plan tailored for beginners in 2026, that you can do right at home.

Quick Stats Box:

• Total Time: 30 minutes
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

A proper warm-up increases blood flow to your muscles and prepares your body for exercise.

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds per leg
3. Bodyweight Squats: 10 reps
4. Torso Twists: 30 seconds
5. High Knees: 30 seconds

Full Body Workout Plan

This workout targets all major muscle groups and can be done in a small space without any equipment.

Exercise List:

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |---------------------------|---------------|-------|-------------------|-------------------------------------|--------------------------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Keep your chest up and knees behind toes | Use a chair for support | | Push-Ups (Knee or Standard)| 10 reps | 3 | 45 seconds | Keep your body in a straight line | Do push-ups on your knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top | Lift one leg for more challenge | | Plank | 30 seconds | 3 | 45 seconds | Maintain a straight line from head to heels | Drop to your knees for an easier version | | Reverse Lunges | 10 reps/leg | 3 | 45 seconds | Step back, keep front knee behind toes | Step to the side for more stability |

Exercise Summary Table

| Exercise Name | Total Reps | Total Sets | Total Rest Time | |---------------------------|------------|------------|------------------| | Bodyweight Squats | 36 | 3 | 3 minutes | | Push-Ups | 30 | 3 | 3 minutes | | Glute Bridges | 45 | 3 | 3 minutes | | Plank | 90 seconds | 3 | 3 minutes | | Reverse Lunges | 30 | 3 | 3 minutes | | Total | 231 | 15 | 15 minutes |

Cool-Down (3-5 minutes)

Cooling down helps to gradually lower your heart rate and can prevent muscle soreness.

1. Standing Hamstring Stretch: 30 seconds per leg
2. Seated Forward Bend: 30 seconds
3. Child’s Pose: 1 minute
4. Cat-Cow Stretch: 30 seconds

Complete in: 30 minutes

Conclusion

Creating a full body workout plan doesn’t have to be complicated or time-consuming. This beginner-friendly routine requires minimal equipment and can be done in just 30 minutes. Aim to perform this workout 3 times a week, allowing for rest days in between.

As you progress, consider increasing your reps, sets, or even adding light weights to challenge yourself further. Remember, consistency is key to building strength and endurance.

If you’re looking for personalized coaching to ensure you’re using the correct form and maximizing your workouts, consider our live 1-on-1 video training sessions.