Today’s workout is perfect for those who are new to fitness and are looking for a beginner friendly workout.

This full body beginner workout combines both upper and lower body strength training moves, a core exercise, and ends with a cardio move at the end of each circuit. Once you’ve completed each circuit, rest as long as you need before moving onto the next one. Repeat all three circuits once or twice more for a complete workout. Below the graphic I’ve listed descriptions of each exercise.

The only equipment you’ll need for this workouts is a yoga mat for the knee push ups, crunches, plank, and clam shells. I like these Manduka ones (affiliate link). I also like these dumbbells (affiliate link) for the overhead press and bicep curls. You’ll notice that I didn’t include any weights for the exercises that use dumbbells. Everyone will need a different weight. Use a weight that makes the last 1 or 2 reps hard, but that you can still do with good form. If your form deteriorates, use a lighter dumbbell. If you feel like you can do even more reps by the time the 30 seconds are over, try a heavier dumbbell.

If you’re looking for more workouts, be sure to check out my workouts page. I have everything from strength training to cardio workouts there – even more beginner ones. I think you’ll be able to find something you’ll like.

Full Body Beginner Workout

Knee pushups

Starting on your knees and hands, make sure your body is a straight line from your knees to hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line.

Air squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.


Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

Overhead press

Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.


Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs.


The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Clam shells

Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg.


Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

As always, remember to check with your doctor if you’re new to exercise. Honor your body and modify this workout for your body. This post contains affiliate links. Thank you for supporting my blog, I appreciate it. 

Full Body Beginner Workout