Full body workout for beginners

full body workout for beginners

Estimated reading time: 7 minutes

Congratulations! If you’re new to fitness, a full-body workout for beginners is a great way to start. This type of workout targets all major muscle groups in one session to get comprehensive training without spending hours in the gym. The outline below is just a sample for you to get started so you don’t feel overwhelmed in starting your fitness journey.

Did you know: Our bodies are built for cross-training?

Here’s a full-body workout for beginners that you can do at home or the gym.

How to lose weight
Three step to weight loss: Healthy food, sport fitness, drink water.

What’s important is that you commit working out 4 to 5 times per week or more with rest periods in between your set of workouts. Also the amounts of reps in the plan below is your goal but do not be discouraged if you fall short the first few weeks. Consistency is key and the more you work towards your goal the closer you will get.  

Once you work up your stamina check out my article on: How 30 minutes can change your life!

Did you know: Working out can reduce your risk of heart disease and stroke

1. Warm-up: Full body workout for beginners

Start with 5-10 minutes of cardio to get your heart rate, and your muscles warmed up. You can do a range of motion like jumping jacks, jogging in place, or use a cardio machine like a treadmill or elliptical.

Did you know: Training with Kettlebells is a safe and effective workout that burns more calories than without?

2. Squats:

Starting position: Stand with your feet shoulder-width apart and lower your body down into a squat, keeping your knees behind your toes. Do three sets of 10-12 reps.

Did you know:  Working out three times to four times per week can improve your mood 

3. Lunges: Full body workout for beginners

Starting position: Stand with your feet hip-width apart and step forward with one leg, lowering your body into a lunge. Repeat on the other side. Do three sets of 10-12 reps on each side.

4. Push-ups:

Get into a plank position with your hands shoulder-width apart and lower your body down into a push-up, keeping your elbows close to your body. If you can’t do a full push-up, modify by doing them on your knees. Do three sets of 10-12 reps.

Did you know: Working out can reduce your risk of Dementia and Alzheimers

5. Dumbbell rows:

Starting position: Start with lights weights and hold a dumbbell in one hand and place the other hand on a bench or sturdy surface. Lean forward and pull the weight up towards your chest, keeping your elbow close to your body. Repeat on the other side. Do three sets of 10-12 reps on each side.

6. Plank: Full body workout for beginners

Starting position: Get into a plank position with your forearms on the ground and your body in a straight line from head to heels. Hold for 30 seconds to 1 minute, then rest and repeat for three sets.

7. Cooldown:

Finish with some light stretching to help your muscles recover and prevent injury.

Remember to start with lighter weights and focus on proper form before increasing weight or intensity.  And as always, listen to your body and rest as needed. With this full-body workout for beginners, you’ll reach a more robust, healthier you.

Check out my latest post: Cold Plunge: 5 Health Benefits

Keep In Mind

When starting a full body workout as a beginner, it’s important to keep in mind your experience level and the risk of injury. It’s natural to want to jump right into intense workouts to see results quickly, but this can lead to injury and setbacks.

If you are looing to build muscle mass, start with beginner workouts that focus on building muscle mass and targeting specific muscle groups. Gradually increase the intensity and duration of your workouts as you build strength and endurance. It’s also important to listen to your body and take rest days when needed.

Proper form is crucial to prevent injury. Take the time to learn how to perform exercises correctly and use proper equipment. Consider hiring a personal trainer or taking a fitness class to ensure you are using proper form and techniques.

Remember, the goal is to improve your overall health and fitness, not to push yourself beyond your limits and risk injury. Be patient and consistent with your exercise program, and you’ll see results over time.

IFIT App: Tools of the Trade

If you are not familiar with iFit, you should. iFIT is an app that can be used in your home gym. You can leverage iFIT through your smartphone, smart TV, or selected equipment like NordicTrack. It allows users to stream online-demand workouts and fitness programs like weight training, cardio, yoga, and much more. I was introduced to iFIT through the NordicTrack treadmill my wife bought as a Christmas present. It came with a one-year subscription for the whole family. Once I started to train with the experts that the iFIT app provide it put me on the right track to lose weight and belly fat.

If your looking to try an online streaming health and fitness app, look no more and sign up for a free trial now. Check out the iFIT free trial, from there, you can get started with your beginner full-body workout plan.

Check out your next iFit Challenge: iFit Challenge: iFit Weight loss Italian style

Basic Principles of Weight Loss: Full body workout for beginners 

Weight loss
Basic Principles of Weight Loss
  • Determination to lose weight
  • Mindset change that you will eat healthier foods
  • Weighing yourself regularly to ensure you are controlling your food intake or increasing your caloric burn rate
  • Exercise at least 30 mins a day 4-5 times per week to burn calories. You can start by walking, dancing, running, whatever you can do but start moving.
  • Plan when parties or family gatherings are coming up. You will need to understand that you may eat more, so eat less leading up to the event, and DO NOT OVEREAT
  • Stress Eating is a real thing. I know I always do it when work, Life, or anything pops up and becomes stressful. Take time for yourself and meditate or talk to someone also losing weight for support.
  • You will have days that you may not follow that strict plan. It’s ok, but get back on your diet program and start again. I promise it will get easier.
  • Supporting the environment for your lifestyle change is critical. For example, having a partner living in the same house will make it easier to lose weight. When I started, my whole family also decided to make the change.
  • Use a Dietician to help guide you in the process when starting a diet weight plan or when you feel you are not progressing any longer


Starting a full body workout routine may seem daunting initially, but it’s worth it. Not only will you see physical changes, but you’ll also feel stronger and more confident in your skin. Remember to start slow, listen to your body, and have fun with it! You’ll be amazed at what your body can achieve with consistency and dedication. So what are you waiting for? Let’s get moving and start building that strong, healthy body you deserve!

Wrap-Up: Full body workout for beginners.

Read MY STORY on how I was fat and unmotivated, turned my life around, and stopped eating ultra-processed foods. I will tell you what I did to start the process of losing weight, exercising, and eating right. I am a regular guy who was able to change his life around, and you can too. Also, check out Stop the Global Fast Food Insanity! – FAT FIT FREE, Losing weight with psychedelic mushrooms! and How Exercise Improves Your Mental Health– FAT FIT FREE

Check out my latest post:

Since dropping 40 lbs, I am a fitness enthusiast who understands what it takes to keep the weight off. So I started writing about my fitness journey and find interesting topics to share about health, fitness, Investing, and trending topics. Thanks to you all who have inspired me to take my first step to good health.

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