Beginner Full-Body Home Workout
A well-rounded workout plan that targets all major muscle groups, designed for beginners. No equipment is required, making it perfect for at-home workouts.
full-body
home workout
beginner
fitness
none
7/26/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Engage your core and keep your chest up.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
Go as low as comfortable, ideally until your thighs are parallel to the ground.
Push through your heels to return to standing.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Begin in a plank position with your hands placed shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body by bending your elbows until your chest nearly touches the ground.
Keep your elbows at around a 45-degree angle.
Push back up to the starting position.
Standing Overhead Press
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Bend your elbows and raise your arms in front of you with palms facing forward (imagining holding weights).
Engage your core and press your arms overhead until they are fully extended.
Lower your arms back to shoulder height in a controlled manner.
Glute Bridges
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Place your arms at your sides with palms facing down.
Engage your core and squeeze your glutes as you lift your hips towards the sky until your body forms a straight line from shoulders to knees.
Hold for a second at the top and then lower your hips back to the ground.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a forearm plank position with your forearms flat on the ground.
Keep your body in a straight line from head to heels.
Engage your core and glutes, and do not let your hips sag or lift too high.
Hold the position, breathing steadily throughout.
Lateral Lunges
Details
Sets
3
Reps
10-12 per side
Rest
30s
Equipment
none
Form Instructions
Stand with feet hip-width apart.
Take a step to the right, bending the right knee while keeping the left leg straight.
Push your hips back and lower your body towards the right side.
Return to the starting position and repeat on the left side.
Similar Workouts
15-Minute Beginner Back Workout
A concise and effective workout plan focused on building muscle in the back using minimal equipment, ideal for beginners.
beginner0 views
Beginner Fat Loss Full-Body Workout
A beginner-friendly full-body workout designed to promote fat loss while improving strength and endurance. Using full available equipment, this 45-minute routine targets multiple muscle groups efficiently.
beginner0 views
Beginner Flexibility Workout
A beginner-friendly 45-minute workout focused on improving flexibility through a series of stretching exercises targeting all major muscle groups.
beginner0 views