Full Body Beginner Workout

beginner•Full Body•15 minutes•Bodyweight
⏱️ 15 min🔥 72-108 cal💪 6 exercises📈 Beginner

Overview

Starting your fitness journey? This workout is designed specifically for beginners who want to build a solid foundation. Working every major muscle group builds balanced strength and burns maximum calories. This 15-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Full Body Beginner Workout

Beginner• Full Body• 15 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed for beginners aiming to gain muscle and lose fat, featuring bodyweight exercises that engage the full body. The 15-minute duration ensures a quick yet effective session, with short rest times to keep the heart rate elevated. The circuit finisher provides an additional challenge to maximize calorie burn and muscle engagement.

Main Workout

Bodyweight Squats
2 sets of 10 reps • Rest: 30 seconds
Keep your chest up and knees behind your toes.
Push-Ups
2 sets of 8 reps • Rest: 30 seconds
If too difficult, perform on knees or against a wall.
Modifications: Knee push-ups or wall push-ups.
Lunges
2 sets of 10 reps • Rest: 30 seconds
Step forward and lower your back knee toward the ground.
Modifications: Step back lunges or static lunges.
Plank
1 sets • 30 seconds • Rest: 30 seconds
Maintain a straight line from head to heels.
Modifications: Perform on knees if needed.

Finisher - Circuit

Complete each exercise in sequence with no rest between exercises.

1 rounds • Rest between rounds: 30 seconds

Jumping Jacks
1 sets • 30 seconds
Focus on big arm movements and landing softly.
Modifications: Step jacks instead of jumping jacks.
Mountain Climbers
1 sets • 30 seconds
Keep your core tight and back straight.
Modifications: Slow down the movement or perform on an incline.
Focus on maintaining good form throughout each exercise to prevent injury.

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

Intermediate Version

Ready for more challenge? Step up the intensity.

30-Minute Session

Have more time? Get a longer workout in.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 15-minute full body workout burns approximately 72-108 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Start with 2-3 sessions per week with at least one rest day between sessions. This allows your muscles to recover and grow stronger.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

Most beginners notice improved energy and mood within 1-2 weeks. Visible strength and body composition changes typically appear around weeks 4-6 with consistent effort.

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