The Ultimate Full Body Workout For Beginners at Home|30 Minutes

For a Full Body Workout to Be effective For a Newbie, It Should Contain Exercises and Routine that Even a Newbie Can Follow with Ease. There is a Lot of Information out their But None Focuses on the Level of Training and Exercises that Even a Beginner Can Benefit From

As a Formal Beginner, I Know How Tough it is To Perform Even a Single Push-up as It Literally Takes Eternity to Perform 10 Push-ups in a Row

But Know a Days Fitness Experts Literally Don’t Focus on it

So, Here We are With a Workout Routine only For Beginners with a Proper Way to Grow your Strength

What is the Aim of this Workout Routine?

This Workout Routine is Designed to Help People in Losing Weight and Gaining Lean Muscle Fiber at Home. Just Working out 30 Minutes a Day only. This Routine is Designed to Hit Every Muscle Fiber, So, that Each Muscle Bigger Get a Chance to Develop

You can Perform this Workout Routine Even If you Have Never Exercised or Trained For any Sport Before But Make Sure to Warm up First!

Do You Need any Kind of Equipment For This Workout Routine?

EQUIPMENTS

Since this is a Beginner Workout, There is no Need of any Equipment But it Will Require a Training Mat. Training Mat Should Be Utilized to Avoid Discomfort During Training. Another Equipment You Will Need is a Pull-up Bar to Specifically Perform Pull-ups & advanced Level Ab Workout

Other than this two Equipment there is No Need For You To Posses any Equipment What So Ever. You Don’t Even Need a Training Mat and a Pull-up Bar

You Can Literally Go to a Park in the Morning For Your Training and at the Park You Will Definitely Find a Place to Perform all this Workout with Ease

Which Muscle Group Would Be Specially Targeted By this Workout Routine?

FULL BODY WORKOUT

All the Exercises Given in the Workout Routine are Going to Target Bigger Muscle Groups Like Your Chest, Back, Glutes, Quadriceps and Few of the Smaller Muscle Groups Like Your Biceps, Triceps, Calves and Your Shoulders

Training Your Bigger Muscle Groups and Few of the Smaller Muscle Group is the Best Way to Start Your Training For weight loss and Building Your Aesthetic Physique

In the Begining, Training all the Muscle Group is Not Possible but as You Go Down this Road You Will Definitely Get a Chance to Build all the Smaller Muscle Groups

I Wonder How Long Will It Takes For Me to Complete this Workout Routine?

How Much Time You Need to Complete the Workout Depends upon Your Own Efficiency and Strength But Even If You are a Beginner You Won’t Need More than 30 Minutes to Complete the Workout Routine. I Have Specially Tailored the Routine So that It won’t Take More than 30 minutes

But Remember Completing Your Workout is Not as Important as Performing Each Exercise Properly. The Key to Proper Muscle Growth Lies in Performing Each Exercise Properly

Giving Each Rep The Time it Needs and Taking Proper Rest Between the Exercises So, That You Don’t Over Exhaust Yourself

If You Don’t Give Your Body the Time it Needs to Recover After Each Set then You Won’t Be Able to Complete Your Workout Routine

For How Long Should I Follow this Workout Routine?

FULL BODY WORKOUT

You Can Follow this Workout Routine as Long as You Want to Stick to Body Weight Workout. This Workout Routine is Divided into Three Categories: Beginner, Advanced and Elite. All three Categories Have Mostly Identical Exercises with Higher Intensity and Volume

So, Suppose You Started at Advanced and You Trained For 1 Year Straight and You Were Able to Reach Elite, Then You Can Just Increase the Intensity of Elite Stage or You can Shift to Weighted Workout or Weighted Calisthetics

As Long as You Want to Train and Get Stronger and Healthier Their is No Limit to Your Training and Routines You can Follow Every Day

You May Be thinking Following the Same Routine Will Yield No Result But You are Wrong. If You Can Do 50 Push-ups in Row. How About 50 Push-ups in a Minute or 60 in a Minute

It’s All about Breaking Limits and Taking Challenges

How to Do this Workout Properly?

The Best Way to Go Through this Workout is to analyze Your Strength Before Beginning. You Should Know at Which Stage You are Currently at and Where You Wanna Go. Simply, You Should Know Which Workout Routine to Follow

Whether You Need to Follow Advanced or the Beginner, The Choice is Yours But You Need to Make Sure that You Perform All the Exercises in the Routine Properly

The Last thing You Want to Do is Performing the Advanced Workout Half Every day For one Year Straight

When Will I See Result?

The Workout is Body Weight. It Will Takes Around 30-60 Days For You to See Result But You Will Definitely Start Feeling Stronger and Different after 10 Day Give or take

Most People Quit Their Training Because of the Reason that Nothing is Happening. But Nothing Will Happen Until You Stay Focused and Follow the Routine With Positive Attitude

You Will See Result But It Will Take Time Just Have Faith in Your Training

Is the Workout Routine Specially Tailored so that Even Beginners Can Perform it?

This Workout Routine is For Beginners Who Want to Lose Extra Pounds and Build Muscles at the Same Time. You can Perform this Workout Definitely and Slowly You can Climb up the Ladder and Shift to Advanced Level Training or Elite

Warm Up Routine

Warm up is Crucial to Prevent Injuries and Muscle Strain. You Should Firstly Warm up with Few Simple Exercises Followed By a Stretch. Studies Have Shown that Warming Up and Then Stretching is the Best Way to Go

Perform these 5 Warm Up Exercises Before the Workout Routine

  1. Do 50 Jumping Jacks
  2. 50 Standing Toe Touch
  3. Lunges
  4. Leg Swings
  5. Side Shuffles

Why Warm Up is Necessary?

Working Out Without Warm-Up can Cause Severe Injuries and Muscle Strain. In order to Avoid Injuries, You Should Always Start Your Workout with Warm-up. Moreover, Warm up Will Help You in Doing Your Workout Properly

Beginner’s Full Body Workout

Target: Chest, Triceps and Biceps

Exercises:

  1. Push-ups: 4 Set of 10
  2. Pull-ups 4 Set of 5

Rest for around 30 Second Between Each Set

Target: Abdominal Muscles & Back

Exercises:

  1. Crunches: 4 Set of 20 Reps
  2. Superman: 4 Reps of 20 Second Hold

Rest for Around 30 Seconds Between Each Set

Target: Legs

Exercises:

  1. Burpees: 4 Set of 10 Reps
  2. Squats: 4 Sets of 20 Reps

Rest for Around 30 Seconds Between Each Set

Advanced Full Body Workout

Target: Biceps, Tricep & Chest

Exercises:

  1. Push-ups: 4 Set of 25 Reps
  2. Pull-ups: 4 Set of 15 Reps
  3. Dips: 4 Set of 10 Reps

Rest for Around 30 Seconds Between Each Set

Target: Abdominal Muscles & Back

Exercises:

  1. Crunches: 4 Set of 30 Reps
  2. Superman: 4 Reps of 50 Second Hold
  3. Leg Raises: 4 Set of 20 Reps

Rest for Around 30 Seconds Between Each Set

Target: Legs

Exercises:

  1. Burpees: 4 Set of 25 Reps
  2. Squats: 4 Sets of 30 Reps
  3. One Leg Squat: 4 Set of 5 Reps

Rest for Around 30 Seconds Between Each Set

Elite Full Body Workout

Target: Biceps, Tricep & Chest

Exercises:

  1. Push-ups: 5 Set of 30 Reps
  2. Pull-ups: 5 Set of 30 Reps
  3. Dips: 5 Set of 25 Reps
  4. Chin-ups: 5 Set of 20 Reps

Rest for Around 30 Seconds Between Each Set

Target: Abdominal Muscles & Back

Exercises:

  1. Crunches: 5 Set of 35 Reps
  2. Superman: 4 Reps of 60 Second Hold
  3. Leg Raises: 5 Set of 20 Reps

Rest for Around 30 Seconds Between Each Set

Target: Legs

Exercises:

  1. Burpees: 5 Set of 25 Reps
  2. Squats: 5 Sets of 35 Reps
  3. One Leg Squat: 5 Set of 5 Reps

Rest for Around 30 Seconds Between Each Set

Guide on How to Perform Exercises Listed in this Workout

Since this is Beginner Workout Routine It is Focused at Building the Necessary Strength For a Newbie So, That With time He Can Shift to Weighted Calisthenics or Simple Weight Training

Beginner, Advanced as Well as Elite Workout all Three are Focused on Training a Newbie Depending Upon His/Her Strength and Endurance

Make Sure You Perform these Exercises in Proper Form

Push-ups

Push-ups are The Most Basic Exercise. Every Single Fitness Athlete Has Performed it and is Still Performing It. No Matter What You are Training To Be Push-ups Will Always Be in Your List. There are Infinite Variation of these Exercises

But Since You are Just Starting Your Fitness Journey, I Recommend You to Firstly Master How to Perform a Single Rep Properly

Performing 100 Reps Will Be Quite Useless If Each Rep You Perform is Performed Wrongly. So, Here’s a Guide on How to Perform a Push-up Properly

Pull-ups.

Just Like the Push-ups, Pull-ups are The Building Block of Your Fitness Training. If You are Able to Perform a Single Pull-up It Means That Your Arms are Strong Enough to Pull Your Weight. It May Takes Months For You to Perform a Single Pull-up

But If You are Training Working on Your Pull-ups and Increasing it’s Reps Will Be More Beneficial then Bicep Curls

Before You Start Training For the Pull-ups You Should Know How to Perform a Single Rep Properly So, That You Don’t Hinder Your Muscle Growth

Dips

If You want to Build Your Chest Muscles Only Through Calisthenics then Dips are the Only Exercise that Will Help You out. I Have Been Training For around 7 Years Know and For Last 2 Year the Size of My Chest Doubled

Not Because I Shifted From Body Weight Training to Weight Training But Because I Started Doing Weighted Dips Right Know I Can Perform 7 Reps with 47 Kg

Dips Are the Number one Way to Build Chest through Calisthenics and That’s For Sure But Before You Start Doing Dips

You Should Probably Learn How to Perform a Dip Properly

Chin-ups

Just Like Pull-ups, Chin-ups are Performed on the Bar. They are Just Like Pull-ups With the Difference that You Have to Pull Your Chin Up the Bar Each time to Perform a Rep to Mark its Completion

Newbies Who Perform Pull-ups Rarely Perform Chin-ups Because Both these Exercises Serve the Same Function. But at the Beginning Stages of Your Training, I Want You to perform both of them

Cause it Will Help You in Gaining Grip Strength and Avoiding Love Handles Which Most of the Professional Athlete Suffer

I Too Suffered This Fitness Problem of Love Handles and If You Want to Avoid It Perform Both Pull-ups and Chin-ups

Here’s a Video Explaining How to Perform a Chin-up

https://youtu.be/LvdUALh-W4g

Crunches

There is Variety of Variation When it comes to Crunches and You Should Perform and Try Each Variation to Understand Which Variation Works the Best For You. Beginning, I Used to Perform More than 100 Reps

Just Make Sure that You are Performing Each Rep Correctly. The Last Mistake You Want to Commit is to Perform all 100 Reps in a Wrong Way

Performing an Exercise in a Wrong Way will Result in Lesser Gains and Will Affect your Posture

Here’s a Video Explaining How to Do Crunches

Superman

Superman Exercise is Basically For the Lower Back Muscles. Performing this Exercise will Lower the Chances of Back Pain Due to the Wrong Posture. Moreover, It will Help in Strengthening Your Lower Back muscles

Here’s a Video Explaining How to Do Superman Exercise

Leg Raises

When it Comes to Building Abdominal Muscle Leg Raises are The Best. Performing 10 Leg Raises While Hanging From a Bar are More Beneficial then 100 Abs Crunches. Trust Me

Here’s a Video Explaining How to Do Leg Raises

Burpees

I Personally Don’t Like Burpees They are Hard to Perform But the Benefits of Performing Burpees are Limitless. So, I Have to Perform them. Still, If There was Any Exercise Out their to Avoid Burpee I Would Have Done it But Matter of Fact is That Burpees are one and Only

When it Comes to Burning Calories and Training Your Legs

Here’s a Video Explaining How to Do Burpee’s

Squat

This Exercise is Pretty Simple to Perform But Making Sure that You Perform it Correctly Takes Effort. Most People Perform this Exercise with Wrong Foot Placement which Results in Knee Injuries and Pain. Before Doing Any Exercise You Should Always Learn How to Perform it Properly

You Can Also Perform Squats with Weight To Boost Your Growth of Leg Muscles But in the Beginning Stages I Recommend You to Reach the Target of 100 Squats Without Weight

Here’s a Video Explaining How to Do Squats

One Leg Squat

One Leg Squats are Just Like Simple Squat But With only one Difference You Have to use only one Leg to Perform the Squat. Even a Single Rep Takes a Lot of Strength and Balance. You Will Be Amazed by the Strength You Gain Through Single Leg Squat

In My Opinion, You Should Try This Exercise and I Want You To Perform it. I Currently Can Perform around 40 Reps of Single Leg Squat in a Row

This Exercise is Difficult But this Exercise Will Help You in Building Muscles

Here’s a Video Explaining How to Do Single Leg Squat

Why I am Only Stressing at Simple Exercises?

These Exercises are Simple So that You Can Easily Perform them and With Time You can Get Good at them. You Should Understand and Know How to Concentrate Your Forces and this Exercise Will Help You in Developing the Necessary Strength

When I Started Training I Used to Perform Various Exercises to Hit a Single Muscle Group and I Though it Was Amazing But Know I Know Intensity is More Important than Diversity

Performing Simple Push-ups and Then Performing Push-ups with Weight on You is More Beneficial then Performing 10 Different Exercises to Hit Triceps

Takeaway

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A Word From Fitness Gained

This is What a Beginner Needs to Start His Fitness Journey. A Workout Routine that Targets all the Major and Important Minor Muscle Fibers. Just Make Sure that You Perform Each Exercise Properly and With Proper Intensity

P.S. If You Need any Doubt about the Workout routine You can Comment Down Below. I Will be More than Happy to Help You

Best Wishes

R, Peace

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Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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