Top 10 Full Body Workouts for Beginners to Do at Home

Are you a busy professional struggling to find time for the gym? Do you feel intimidated by the thought of working out in public or have you hit a plateau in your fitness journey? You're not alone. Many beginners look for effective ways to work out at home, especially when time and equipment are limited. In this article, we present the top 10 full body workouts that you can do at home with minimal or no equipment, making it easy to start your fitness journey in 2026.

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before starting your workout, it’s crucial to warm up your muscles. Perform each of the following exercises for 1 minute:

1. Jumping Jacks - Get your heart rate up.
2. Arm Circles - 30 seconds forward, 30 seconds backward.
3. Leg Swings - 30 seconds each leg, swinging front to back.
4. Hip Circles - 1 minute, alternating directions.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 10
• Sets: 3
• Rest: 30 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 Shoulder Taps

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Drop to your knees for a modified plank.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold your bridge position for 10 seconds if needed.

5. Reverse Lunges

• Reps: 10 per leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Step back far enough that your front knee doesn’t go past your toes.
• Modification: Reduce the depth of the lunge.

6. Tricep Dips (Using a Chair)

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your body as you dip.
• Modification: Bend your knees to make it easier.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for less intensity.

8. Side Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest lifted and push your hips back.
• Modification: Step to the side instead of lunging deeply.

9. Superman Exercise

• Reps: 12
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Lift your arms and legs simultaneously off the ground.
• Modification: Lift one arm and the opposite leg at a time.

10. Standing Calf Raises

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze at the top for a moment before lowering.
• Modification: Hold onto a wall for balance.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|---------------|------|-------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 10 | 3 | 30 seconds | | Plank Shoulder Taps | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 30 seconds | | Reverse Lunges | 10 per leg | 3 | 30 seconds | | Tricep Dips | 10 | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Side Lunges | 10 per side | 3 | 30 seconds | | Superman Exercise | 12 | 3 | 30 seconds | | Standing Calf Raises | 15 | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

After your workout, take a few minutes to cool down and stretch your muscles. Hold each stretch for 20-30 seconds:

• Hamstring Stretch - Sit and reach for your toes.
• Quadriceps Stretch - Stand and pull one foot to your glutes.
• Shoulder Stretch - Bring one arm across your body.
• Child’s Pose - Sit back on your heels and stretch your arms forward.

Complete in: 30-40 minutes

By incorporating these full body workouts into your routine, you can make significant progress on your fitness journey while working out at home. Aim to complete this workout 3 times a week, allowing rest days in between to recover.

Next Steps and Progression Path

Once you feel comfortable with these exercises, consider increasing your reps or sets, or adding light weights to enhance the intensity. You can also explore live 1-on-1 video training sessions with certified trainers at HipTrain for personalized coaching and real-time feedback.