Top 7 Full Body Workouts for Beginners to Try in 2026

Struggling to find time for the gym or feeling intimidated by complicated routines? You're not alone. Many busy professionals want effective workouts that fit into their hectic schedules without requiring extensive equipment or space. In 2026, it’s easier than ever to get fit from the comfort of your home with straightforward full body workouts designed specifically for beginners.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: None or minimal (light dumbbells optional)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles

   • Duration: 30 seconds
   • Form Cue: Keep your arms straight and move in small circles, gradually increasing the size.

2. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as you squat.

3. High Knees

   • Duration: 30 seconds
   • Form Cue: Drive your 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: Keep your balance on one leg while swinging the other forward and backward.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the squat.
• Modification: Use a chair for support.
• Progression: Add light dumbbells for added resistance.

2. Push-Ups (Knee or Standard)

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees.
• Progression: Elevate your feet on a step for a challenge.

3. Plank (Forearm or High)

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Maintain a straight line from your head to your heels.
• Modification: Drop to your knees.
• Progression: Hold for longer or add shoulder taps.

4. Glute Bridges

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Elevate your shoulders on a mat for comfort.
• Progression: Single-leg glute bridges.

5. Bent Over Dumbbell Rows (or Towel Rows)

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull your elbows close to your body.
• Modification: Use a towel for resistance if no weights are available.
• Progression: Increase weight or reps.

6. Standing Calf Raises

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Rise onto your toes and hold for a second at the top.
• Modification: Hold onto a wall for balance.
• Progression: Perform on one leg.

7. Bicycle Crunches

• Reps: 12 (each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Bring your opposite elbow to your knee, keeping your core engaged.
• Modification: Keep feet on the ground.
• Progression: Increase speed for intensity.

Cool-Down (3-5 Minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Let your head hang heavy and breathe deeply.

2. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Reach towards your toes while keeping a straight back.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Relax and breathe deeply as you stretch your back.

Complete in: 20-30 minutes

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|----------------------|------|--------------| | Bodyweight Squats | 12 | 3 | 45 seconds | | Push-Ups | 8-10 | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12 | 3 | 45 seconds | | Bent Over Dumbbell Rows | 10 | 3 | 45 seconds | | Standing Calf Raises | 15 | 3 | 30 seconds | | Bicycle Crunches | 12 (each side) | 3 | 30 seconds |

Conclusion

These full body workouts are perfect for beginners looking to improve their fitness without the intimidation of a gym or extensive equipment. Aim to complete these workouts 3 times a week, allowing rest days in between to recover.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you're getting the most out of your workouts.