The Best Full-Body Workouts for Beginners

Starting a fitness journey can be both exciting and overwhelming, especially for beginners. If you’re new to working out, it’s important to focus on building a strong foundation through full-body workouts. These exercises engage multiple muscle groups, improving strength, coordination, and endurance, while also burning calories efficiently. Below are some of the best full-body workouts that are perfect for beginners:

1. Bodyweight Squats

Target Muscles: Quads, hamstrings, glutes, core

Squats are one of the most effective full-body exercises. As a beginner, bodyweight squats are a great starting point. They help build lower body strength and stability, which are essential for other exercises. To perform a bodyweight squat:

Stand with your feet shoulder-width apart.
Bend your knees and lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
Push through your heels to return to the standing position.

Start with 3 sets of 10-15 reps and gradually increase as you become stronger.

2. Push-Ups

Target Muscles: Chest, shoulders, triceps, core

Push-ups are a fundamental upper-body exercise that also engage your core and lower body to maintain proper form. As a beginner, you can modify the push-up by doing it on your knees or against a wall.

To perform a push-up:

Start in a plank position, with your hands placed slightly wider than shoulder-width apart.
Lower your body towards the ground by bending your elbows, keeping your body in a straight line.
Push through your palms to return to the starting position.

If standard push-ups are too difficult, try knee push-ups or incline push-ups using a sturdy surface.

3. Glute Bridges

Target Muscles: Glutes, hamstrings, lower back, core

Glute bridges are a fantastic exercise for targeting your glutes and hamstrings, as well as your lower back and core. This exercise is a great way to strengthen the posterior chain, which is important for overall body stability.

To perform a glute bridge:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your heels into the floor and lift your hips toward the ceiling, squeezing your glutes at the top.
Lower your hips back down to the ground and repeat.

Start with 3 sets of 10-15 reps.

4. Plank

Target Muscles: Core, shoulders, back, glutes

Planks are an excellent full-body exercise that challenges your core strength and stability. A strong core is essential for overall fitness and can help prevent injuries.

To perform a plank:

Start in a forearm plank position, with your elbows directly below your shoulders and your body forming a straight line from head to heels.
Engage your core and hold the position for 20-30 seconds, gradually increasing the duration as you build strength.

5. Lunges

Target Muscles: Quads, hamstrings, glutes, calves, core

Lunges are a great unilateral exercise that works both the legs and the core. They help with balance and coordination, while also building strength in the lower body.

To perform a lunge:

Stand with your feet hip-width apart.
Take a step forward with one leg, lowering your body until both knees are bent at 90-degree angles.
Push off your front foot to return to the starting position, and repeat on the other leg.

Start with 3 sets of 10-12 reps per leg.

6. Dumbbell Rows

Target Muscles: Back, shoulders, biceps, core

Dumbbell rows are a great exercise for building upper back strength, which is important for posture and overall body balance. This exercise can be done with one dumbbell or two.

To perform a dumbbell row:

Stand with your feet hip-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
Pull the dumbbells toward your torso, keeping your elbows close to your body.
Lower the dumbbells back to the starting position and repeat.

Start with 3 sets of 10-12 reps.

7. Deadlifts (With Light Weights)

Target Muscles: Glutes, hamstrings, lower back, core

Deadlifts are a powerful compound movement that works multiple muscle groups. Beginners can start with lighter weights or even bodyweight to perfect their form before progressing to heavier loads.

To perform a deadlift:

Stand with your feet hip-width apart, with the weight (or barbell) in front of you.
Hinge at your hips and bend your knees slightly, lowering your body to grab the weight.
Keeping your back straight, push through your heels and lift the weight by straightening your hips and knees.
Lower the weight back to the ground with control.

Start with 3 sets of 8-10 reps.

8. Mountain Climbers

Target Muscles: Core, shoulders, chest, legs

Mountain climbers are a dynamic bodyweight exercise that raises your heart rate while strengthening the core and upper body. They also improve coordination and cardiovascular endurance.

To perform mountain climbers:

Start in a plank position, with your hands directly beneath your shoulders and your body in a straight line.
Quickly bring one knee toward your chest, then switch legs, as if running in place.
Keep your core engaged and maintain a steady pace.

Start with 3 sets of 30 seconds.

9. Superman Holds

Target Muscles: Lower back, glutes, shoulders, core

The Superman hold is a simple but effective exercise that targets the lower back and glutes, improving posture and stability.

To perform a Superman hold:

Lie face down with your arms extended in front of you and legs straight.
Lift your arms, chest, and legs off the ground as high as you can while squeezing your glutes and lower back muscles.
Hold for 10-20 seconds and lower back down.

Start with 3 sets of 10-15 seconds.

10. Bicycle Crunches

Target Muscles: Core, obliques, hips

Bicycle crunches are a great way to strengthen your abs and obliques while also engaging the hip flexors.

To perform bicycle crunches:

Lie on your back with your hands behind your head and legs lifted off the ground.
Bring one knee toward your chest while twisting your torso to bring your opposite elbow toward that knee.
Straighten your opposite leg while twisting in the other direction, as if pedaling a bicycle.

Start with 3 sets of 15-20 reps per side.

Final Thoughts

Full-body workouts are an excellent way for beginners to build strength, improve coordination, and enhance overall fitness. By incorporating a combination of bodyweight exercises and light resistance, you can work all major muscle groups while avoiding overtraining. It’s important to focus on proper form, start with manageable sets and reps, and gradually increase intensity as you become stronger. Consistency is key—stick with your routine, and you’ll see progress in no time.