6 Exercises for a Full-Body Workout for Beginners

Workouts for beginners are easy-to-learn exercises that can be combined for a full-body workout. The key to a good beginner workout is to start with small, attainable fitness goals and work your way up to more challenging weightlifting and strength-training exercises.

Try practicing a mix of upper-body, lower-body, and cardio workouts for short intervals. As you grow more comfortable with your workout routine, you can dial up the reps and begin to lift heavier weights. Consider committing to a four-week program, in which you practice a fifteen-minute workout three times a week.

Practice these beginner workouts to start building strength and promoting overall wellness.

1. 1. Static lunge: Static lunges are a bodyweight exercise designed to build strength in your core and lower body. For static lunges, move into the lunge position and hold for a lower-body workout that targets your hip flexors, hamstrings, and quadriceps. Though it may look similar to a forward lunge, the static lunge uses a smaller range of motion and a static, split-stance starting position. Practicing static lunges properly will help you build the strength and coordination to practice several lunge variations such as side lunges, walking lunges, and split squats.
2. 2. Bodyweight squat: A bodyweight squat is a compound exercise that works muscle groups throughout your body. Perform bodyweight squats by beginning in a standing position with your feet hip-width apart. Keep your back straight and your core engaged as you lower your body, hinging your hips and knees. Pause once your thighs are parallel to the floor, and stand once again. Repeat this movement for your desired number of repetitions.
3. 3. Incline push-ups: Incline push-ups are a bodyweight exercise that puts special emphasis on the muscles in your chest. Perform the incline push-up with your hands on a bench, countertop, stability ball, or another elevated surface. Hold your body in a high plank position, keeping your back and legs in a straight line; bend your elbows, and lower your body with the same movement pattern you would use for a traditional push-up.
4. 4. Dumbbell curl: A dumbbell curl is a standing method for performing a biceps curl. Stand with your legs shoulder-width apart. Hold a light pair of dumbbells with your palms facing out. Curl one barbell up using your bicep. Lower it back down to the starting position, then repeat on the other arm.
5. 5. Single-leg glute bridge: A single-leg glute bridge is a unilateral glute bridge variation that targets muscle groups throughout your body like the hamstrings, hip flexors, lower back muscles, and gluteal muscles—including your gluteus maximus, gluteus medius, and gluteus minimus. Perform single-leg glute bridges by lying on your back with your palms face-down by your side. Extend one leg, squeeze your glutes, and push into your other leg. While keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back. Lower your hips back down to the floor and repeat on the opposite side.
6. 6. Abdominal crunch: Crunches are one of the best ab exercises for building core strength. Perform crunches by lying face-up with your feet hip-width apart. While keeping your lower back on the floor, lift your upper back and shoulder blades off of the floor. With proper form, this abdominal exercise will target your entire core.

You don't need to hire a personal trainer to put together your own strength-training workout plan. For a beginner's guide to creating a workout plan, consider these tips.

1. 1. Build rest days into your workout plan. One of the best ways to avoid an injury is to incorporate rest days and stretching days into your workout program. For example, work out on Monday, Wednesday, and Friday, stretch on Tuesday and Thursday, and make Saturday and Sunday rest days.
2. 2. Identify your fitness goals. Tailor your workout to receive the desired benefits. If you want to build muscle, focus on weightlifting and bodyweight exercises. If you want to increase your endurance, focus on cardio exercises.
3. 3. Set aspirational goals. For example, if you'd like to be able to do pull-ups with ease, consider practicing resistance training to build upper-arm and core strength (like push-ups and sit-ups). If you're interested in practicing deadlifts or bench presses, start by practicing light kettlebell and dumbbell exercises.
4. 4. Set aside time to warm up and cool down. No matter your fitness level, it's important to stretch before and after each workout. Try elevating your heart rate with a few jumping jacks before a workout. After you exercise, stretch each major muscle group that was activated during your workout.
5. 5. Decide between a home workout or gym workout routine. Some beginners find that working out at home is ideal, while others need the accountability of practicing workouts at a gym. There are pros and cons to consider with both. At a gym, you're more likely to have access to a wider range of equipment and fitness instructors who can help you with form. However, there are many exercises you can perform at home with a pair of dumbbells and resistance bands.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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