Full Body Workout For Beginners

By: Kim Pieper, CPT // February 15, 2022

You asked for a full body workout for beginners and we are here to deliver!

Tell me if this sounds familiar: some days, you’re lucky if you find two minutes to yourself, let alone enough time to change clothes, drive to the gym, and get a workout in. If so, you’re not alone. Between the demands of work, family, and life’s other responsibilities, we all have stages in our lives when fitting in a workout seems near impossible.

But here’s the deal: you know you should work out and strength training is so important. The solution? This 7-minute—yep, seven—for this full-body workout for beginners to advanced that will tone your body and get you sweating.

This full-body workout doesn’t require any fancy equipment other than a simple pair of dumbbells and a little room to move.

Do it before you start your day and before anything else has the chance to get in your way. Sneak it in over lunch. Get a quick metabolism boost in the evening before dinner.


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    When is the Best Time of Day For Full Body Training?

    When you do your full body training doesn’t matter, just do it!

    The busy woman has to prioritize her exercise program. Put this on your calendar and set a couple of reminders. Make it non-negotiable. You’re busy, but you matter.

    Your health and wellness needs have to be met in order for anything else to get done. So grab some workout shoes, and get this full body workout for beginners checked off your list!

    Full Body Workout for Beginners to Advanced

    Perform each exercise for one minute, then go directly to the next exercise without stopping.

    • Super Busy –  Complete one time through!
    • Pretty Busy – Complete two times through!
    • Not As Busy As I Thought – Complete three times!

    7-Minute Full Body Workout For Beginners

    Squat Thruster

    Chris Freytag demonstrating a squat thruster in this full body workout for beginners

    How to do a squat thruster:

    A) Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.

    B) Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.

    Shoulder Tap Push-Up

    How to do a shoulder tap push-up:

    A) Begin in a plank position with hands directly under shoulders and feet hip-width apart. Keeping abdominals and legs tight as you slowly lower your chest toward the ground with elbows bending and pointing behind you. [To modify, place knees on the mat.]

    B) Exhale as you push back up to lengthen arms into plank then lift your right hand to tap your left shoulder at the top. Repeat with the other arm tapping.

    Loving this workout? Check out another full body workout for beginners: this one in 30 minutes!

    Mountain Climbers

    How to do mountain climbers:

    A) Start in a plank position with arms and legs long.

    B) Draw in your abdominals and drive one knee into the chest then switch legs quickly. Continue with the right, left, right, left knees “running” to the chest. Prevent bouncing up and down in your body by keeping abs tight.

    Forward Lunge with Bicep Curl

    How to do forward lunge with bicep curls:

    A) Stand tall with your feet hip-distance apart. Take a large step forward with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.

    B) Bring weights in towards shoulders to complete bicep curl then push off the front foot and return to start. Then, repeat on the other side.

    Want another full body workout for beginners but amped up a notch?! Try adding kettlebells!

    Renegade Row

    How to do a renegade row:

    A) Begin in a full plank with dumbbells in hands, arms extended, and toes. Engage your abdominals drawing the belly inward towards your spine. [To modify, place knees on the mat.]

    B) Pull the right dumbbell up toward the right hip bone keeping the weight close to your side. Slowly return it to the floor and repeat with the left dumbbell.

    Squat Jump

    How to do a squat jump:

    A) Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

    B) Jump straight up and swing arms overhead. Return to squat. [To modify, thrust up quickly reaching overhead but keeping toes on the ground.]

    Russian Twist

    How to do a Russian twist:

    A) Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of the chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. [To modify, keep the feet on the floor.]

    B) Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.

    If you’re repeating the circuit, rest for one minute and then start again at the top!

    Pin This Full Body Workout For Beginners

    A pinnable image of Chris Freytag in this full body workout for beginners

    READ THIS NEXT: The 8-Minute Ultimate Plank Challenge

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    Printed from GetHealthyU.com


    on Reply

    Awesome workout. Thank you! I did 3 rounds of 8 reps each. How many calories do you think this burns? I worked hard and used 15 pound dumbbells.

      on Reply

      Hi Amber - working at high intensity with heavy weights you can burn 80-100 calories per 10 minutes. Great job on the 10 pound weights - that's amazing!

    on Reply

    looks great - did your tabata workout yesterday - a killer! :-) Thank you!

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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