Top 10 Full Body Workouts for Beginners: Getting Started in 2026

Feeling overwhelmed by the thought of starting a workout routine? You’re not alone. Many beginners struggle with finding the right exercises that fit into their busy lives, especially when juggling work and personal commitments. Fortunately, full body workouts are a fantastic way to maximize your time and effort, giving you the chance to engage multiple muscle groups in a single session. Let’s dive into the top 10 full body workouts for beginners that you can easily do at home in 2026!

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat required; light dumbbells (5-10 lbs) optional
• Difficulty: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before starting any workout, it’s crucial to warm up your muscles to prevent injury. Here’s a quick 5-minute warm-up routine:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. Torso Twists: 1 minute (gentle twists side-to-side)
4. High Knees: 1 minute (march in place, bringing knees to chest)
5. Bodyweight Squats: 1 minute (slow and controlled)

Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and squeeze your glutes at the top.
• Modification: Use a chair for support; harder version: add a jump.

2. Push-Ups (Knee Push-Ups)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows at a 45-degree angle from your body.
• Modification: Do push-ups on your knees; harder version: elevate feet on a surface.

3. 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: Hold a pillow under your lower back; harder version: single-leg glute bridges.

4. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees; harder version: side plank.

5. Reverse Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee behind your toes.
• Modification: Perform lunges without stepping back; harder version: add a knee lift at the top.

6. Standing Overhead Dumbbell Press

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and avoid arching your back.
• Modification: Use water bottles instead of dumbbells; harder version: increase weight.

7. Bird-Dog

• Reps: 8 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Extend opposite arm and leg, keeping hips square to the floor.
• Modification: Perform with arms only; harder version: hold the position for 2 seconds.

8. Wall Sit

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back against the wall and thighs parallel to the floor.
• Modification: Decrease the depth; harder version: hold for longer.

9. Step-Ups

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive through your heel when stepping up.
• Modification: Use a lower step; harder version: add a knee lift.

10. Cool Down and Stretch (3-5 Minutes)

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

1. Standing Forward Bend: Hold for 30 seconds.
2. Seated Hamstring Stretch: Hold for 30 seconds per leg.
3. Child’s Pose: Hold for 1 minute.
4. Cobra Stretch: Hold for 30 seconds.

Complete in: 25-30 minutes

Conclusion

Starting your fitness journey doesn’t have to be daunting. These beginner-friendly full body workouts can be done at home with minimal equipment, making it easy to fit exercise into your busy schedule. Aim to do these workouts 3 times a week, with rest days in between for recovery. As you become more comfortable, you can gradually increase the intensity by adding more reps, sets, or weights.

To take your fitness to the next level with personalized coaching and real-time feedback, consider HipTrain’s live 1-on-1 sessions with certified trainers.