Top 7 Full Body Workouts for Beginners Looking to Get Fit in 2026

If you’re a busy professional feeling overwhelmed by the prospect of getting fit, you’re not alone. Many beginners struggle with finding effective workouts that fit into tight schedules and require little to no equipment. The good news? You can achieve a full-body workout right in your living room, without the intimidation of a gym. In 2026, let’s tackle that fitness journey with these seven beginner-friendly full body workouts designed specifically for your busy lifestyle!

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required, yoga mat optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Start with this dynamic warm-up to prepare your body for movement.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Bodyweight Squats - 10 reps
3. High Knees - 30 seconds
4. Torso Twists - 30 seconds
5. Leg Swings - 30 seconds (15 seconds per leg)

Workout Routine

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push your hips back as if sitting in a chair.
• Modification: Use a chair to assist with balance.

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.
• Modification: Perform on your knees for easier variation.

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 before lowering.
• Modification: Single-leg glute bridges for a harder version.

4. Plank (Elbow Plank)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and engage your core throughout the hold.
• Modification: Drop to your knees for an easier version.

5. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lift your heels high and hold for 1 second at the top.
• Modification: Perform with feet shoulder-width apart for an easier version.

6. Bicycle Crunches

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows wide and twist your torso towards your knee.
• Modification: Keep your feet on the floor for an easier version.

7. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly on your feet to reduce impact.
• Modification: Step side to side instead of jumping for a low-impact version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------|---------------|------|----------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | | Push-Ups | 10 reps | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Standing Calf Raises | 15 reps | 3 | 45 seconds | | Bicycle Crunches | 12 reps/side | 3 | 45 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 minutes)

Finish your workout with these stretches to promote recovery:

1. Child's Pose - Hold for 1 minute
2. Seated Forward Bend - Hold for 30 seconds
3. Standing Quad Stretch - Hold for 30 seconds per leg
4. Shoulder Stretch - Hold for 30 seconds per arm

Complete in: 25-30 minutes

Conclusion

You now have a solid foundation of full-body workouts that fit into your busy life. Repeat this routine 3 times a week with rest days in between to see real progress. As you grow stronger, consider increasing the number of reps, sets, or duration of planks and jumping jacks to keep challenging your body.

For personalized coaching and real-time feedback, consider HipTrain's 1-on-1 video training sessions, which are HSA/FSA eligible.