Beginner Full Body Workout — No Equipment
Complete full body workout for beginners using only bodyweight. Hit every major muscle group in 30 minutes.
Level: beginner · Muscle group: full-body · Equipment: none · Duration: 30 min
Exercise Breakdown (6 exercises)
-
1. Push-ups
3 sets · 8-12 reps · 60s rest
-
2. Bodyweight Squats
3 sets · 15 reps · 60s rest
-
3. Plank
3 sets · 30s reps · 30s rest
-
4. Lunges
3 sets · 10 each reps · 60s rest
-
5. Superman Hold
3 sets · 20s reps · 30s rest
-
6. Glute Bridges
3 sets · 15 reps · 45s rest
Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.