Beginner Full Body Workout
This 30-minute beginner workout is designed to improve overall fitness. It targets major muscle groups with minimal equipment needed, making it perfect for anyone starting their fitness journey.
beginner
full body
general fitness
30 minute
minimal equipment
minimal
7/12/2025•0 views•beginner•30 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Engage your core and lower your body by bending at the knees and hips as if sitting in a chair.
Keep your chest upright and knees aligned with your toes.
Lower down until your thighs are parallel to the ground, if possible.
Push through your heels to return to the starting position.
Push-Ups (Knee Push-Ups Optional)
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands placed slightly wider than shoulder-width apart.
Engage your core with your body in a straight line from head to heels.
Lower your body towards the ground by bending your elbows, keeping them close to your body.
Go down as far as comfortable, ideally until your chest nearly touches the ground.
Push back up to the starting position. Beginners can perform this on their knees.
Standing Overhead Dumbbell Press (using water bottles or cans)
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
dumbbells or water bottles
Form Instructions
Stand tall with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
Keep your core engaged and your elbows close to your body.
Press the weights overhead until your arms are fully extended but not locked out.
Slowly lower the weights back down to shoulder height after a short pause.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms at your sides, palms down.
Engage your core and glutes, lifting your hips towards the ceiling until your body forms a straight line from shoulders to knees.
Pause at the top for a moment, then lower back down to the starting position.
Plank
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a forearm plank position, with your elbows directly under your shoulders and your body in a straight line.
Engage your core, squeeze your glutes, and avoid letting your hips sag or rise.
Hold this position for 30 seconds, focusing on your breathing and form.
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