How to Crush Your First Full Body Workout: A Beginner's Guide

Are you feeling intimidated by the thought of starting a workout routine? Many busy professionals struggle with finding time for the gym and often feel overwhelmed by the equipment and crowds. The good news is that you can achieve an effective full body workout right from the comfort of your home, without any fancy gear. This beginner-friendly guide will help you crush your first full body workout in just 20 minutes!

Quick Stats Box:

• Total Time: 20 minutes
• Equipment Needed: Yoga mat (optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with a quick warm-up to prepare your body for the workout. This will help prevent injuries and improve performance.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds per leg)
3. Bodyweight Squats - 1 minute (slow and controlled)
4. High Knees - 1 minute (30 seconds at a steady pace, 30 seconds faster)
5. Torso Twists - 1 minute (gentle twists, focusing on mobility)

Full Body Workout Routine

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your chest up and push through your heels when standing.
• Modification: Use a chair for support or squat to a bench.

2. Push-Ups (Knee/Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

3. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for a challenge.

4. Plank (Knee/Standard)

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Hold steady
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Drop to your knees for an easier version.

5. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Keep your knees straight and rise onto the balls of your feet.
• Modification: Perform seated calf raises if standing is too challenging.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------|---------------|------|-------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 8-10 reps | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Plank | 20-30 seconds | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds |

Complete in: Approximately 20 minutes

Cool Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Child's Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Seated Hamstring Stretch - 1 minute per leg
4. Deep Breathing - 1 minute (inhale for 4 counts, exhale for 4 counts)

Conclusion

Congratulations on completing your first full body workout! As you progress, consider increasing your reps or sets, or transitioning to more challenging variations of each exercise. Consistency is key—aim to do this workout 2-3 times per week with rest days in between.

As you become more comfortable, explore our live 1-on-1 training options at HipTrain. Enjoy the benefits of real-time feedback and personalized coaching to ensure you’re performing each exercise correctly. Plus, with HSA/FSA eligibility, you can save significantly on your fitness journey.