The Best 10 Full Body Workouts for Beginners to Try This Year

Finding the time and motivation to work out can be challenging for busy professionals. Gym intimidation and long commutes often make home workouts the most viable option. In 2026, full body workouts are more accessible than ever, allowing beginners to get fit without stepping foot in a gym. Here’s a curated list of the best 10 full body workouts for beginners that you can do at home with minimal or no equipment.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with this quick warm-up to prepare your body for the workout:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees: 30 seconds
3. Bodyweight Squats: 1 minute (slow and controlled)
4. Torso Twists: 1 minute (gentle twists to loosen up)
5. Leg Swings: 1 minute (30 seconds each leg)
6. Jumping Jacks: 1 minute

Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform seated squats on a chair for an easier version.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do push-ups on your knees.

3. Plank (Knee or Standard)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Engage your core and keep your back straight.
• Modification: Perform on your knees for an easier version.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Elevate your shoulders on a low bench for a harder version.

5. Lunges (Forward or Reverse)

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Hold onto a wall for balance if needed.

6. Bent-Over Dumbbell Rows

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weights towards your hips.
• Modification: Use water bottles if you don't have dumbbells.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and run in place.
• Modification: Slow down the movement for an easier version.

8. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rise up onto your toes, squeezing at the top.
• Modification: Do seated calf raises for an easier version.

9. Side Planks

• Duration: 20 seconds per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your bottom knee to the ground for support.

10. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Do regular crunches for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|----------------------|------|---------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 60 seconds | | Plank | 30 seconds | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Lunges | 10 reps per leg | 3 | 60 seconds | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Standing Calf Raises | 15 reps | 3 | 30 seconds | | Side Planks | 20 seconds per side | 3 | 45 seconds | | Bicycle Crunches | 15 reps per side | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish with this cool-down routine to help your body recover:

1. Forward Fold Stretch: 30 seconds
2. Child’s Pose: 30 seconds
3. Seated Hamstring Stretch: 30 seconds per leg
4. Chest Opener Stretch: 30 seconds
5. Deep Breathing: 1 minute

Complete in: 30-40 minutes

Conclusion and Next Steps

These 10 full body workouts are perfect for beginners looking to build strength and endurance at home. Aim to complete this routine 3 times a week, allowing for rest days in between. As you progress, increase the weight of your dumbbells or the duration of your planks and mountain climbers.

For personalized coaching and real-time feedback, consider signing up for a session with a certified trainer at HipTrain. You can get started today with your first session free, and remember, it's HSA/FSA eligible!