Top 10 Must-Try Full Body Workouts for Beginners in 2026

Are you a busy professional struggling to find time for a comprehensive workout? Do gym intimidations or a lack of equipment hold you back? You’re not alone. Many beginners face these challenges, but the good news is that full body workouts can be done effectively at home, in limited space, and often without any equipment. Let’s dive into the top 10 must-try full body workouts for beginners in 2026.

Quick Stats

• Total Time: 25-30 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 your workout with this quick warm-up to prepare your body.

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Extend arms to the sides and make small circles forward, then backward.

2. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as if sitting down.

3. High Knees

   • Duration: 1 minute
   • Form Cue: Drive knees up towards your chest while keeping a brisk pace.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.

5. Leg Swings

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Swing one leg forward and backward while holding onto a wall for balance.

Top 10 Full Body Workouts

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your weight on your heels and push through your glutes.
• Modification: Use a chair for support.

2. Push-Ups (Knee Push-Ups)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees/feet.
• Modification: Perform on your knees for an easier version.

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: Single-leg glute bridges for a harder version.

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 for an easier version.

5. Alternating Lunges

• Reps: 10 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and lower your back knee towards the ground.
• Modification: Hold onto a wall for balance.

6. Chair Dips

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to lessen the load.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

8. Standing Overhead Dumbbell Press (or Water Bottles)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and press straight overhead.
• Modification: Use no weights for a lighter version.

9. Side Leg Raises

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your leg straight and lift to the side.
• Modification: Perform on your back for a gentler version.

10. Burpees (Modified Burpees)

• Reps: 8 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump back into a plank position and then jump forward to stand.
• Modification: Step back instead of jumping for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|----------| | Bodyweight Squats | 12 reps | 3 | 45 sec | | Push-Ups (Knee Push-Ups) | 10 reps | 3 | 45 sec | | Glute Bridges | 15 reps | 3 | 45 sec | | Plank | 30 sec | 3 | 45 sec | | Alternating Lunges | 10 per leg | 3 | 45 sec | | Chair Dips | 10 reps | 3 | 45 sec | | Mountain Climbers | 30 sec | 3 | 45 sec | | Standing Overhead Press | 12 reps | 3 | 45 sec | | Side Leg Raises | 12 per leg | 3 | 45 sec | | Burpees (Modified) | 8 reps | 3 | 45 sec |

Cool-Down (3-5 Minutes)

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

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Keep your knees slightly bent as you fold forward.

2. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Seated Forward Fold

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.

4. Deep Breathing

   • Duration: 1 minute
   • Form Cue: Inhale deeply through the nose, exhale through the mouth.

Conclusion and Next Steps

These full body workouts are designed for beginners, providing a solid foundation to build strength and endurance. Aim to complete this routine 3 times a week with at least one rest day between sessions. As you progress, consider increasing the weights or reps, or even adding more advanced variations of each exercise.

For personalized coaching and real-time feedback on your form, consider trying a session with a certified trainer through HipTrain. They offer flexible scheduling and are HSA/FSA eligible, making it easier to fit fitness into your busy life.