Full Body Workout for Beginners

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Hi Everyone,

I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different variations of exercises in my videos, but for the most part they stem from these basic movements. 

In any exercise the most important aspect is good form. You can do 100s of exercises with poor form and only get a fraction of the benefits. If you are new to exercise or aren’t sure on form try practicing it in front of a mirror, or getting an outside opinion. In the video I go over the form for each movement. 

Also, these basic movements can be substituted for any of the more advanced versions of these exercises in my other videos. This is a full body, body weight, home workout. You can do this routine anywhere. This should still be a challenging workout. The important part isn’t being perfect at the right away, it’s about building up. Remember, if it doesn’t challenge you, it doesn’t change you. 


Beginner: up to 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps

1. Squat
2. Plank
3. Bicycle
4. Pushup
5. Superman
6. Side Plank (right)
7. Side Plank (left)
8. Leg Lift
9. Hip Lift
10. 3 Way Lunge (right)
11. 3 Way Lunge (left)

34 thoughts on “Full Body Workout for Beginners

  1. Just found your blog, this is great, thank you so much! Do you have any recommendations for working around knee injuries in movements like side plank and lunges? I am 4 months out from recovering from reconstructive surgery for a torn ACL in my left knee, and have bad tendonitis in my right knee from compensating.

    • Did you go to PT after your surgery? Typically they will prescribe you an exercise program (heel slides, straight leg lifts, etc) to help you recover. Also, the tendinitis needs time to heal. I see that you posted this several months ago. Let me know if you are still having issues.

  2. Anonymous

    Thank you so much!! I just had my second baby and have been completely lost on where to start. I used to be into fitness but Have forgotten a lot of things. Your workouts have done so much for me already.

  3. Oh, my I am so outta shape! I just tried this and could almost do the Beginner reps on all. If I do this twice a day, about when should I start to see results? Love this, place to start!!

  4. I had a hysterectomy last June. i have gained about 30 pounds since surgery. Really needing to get it off. I found your blog. Do you have any recommendations to help me.

    • As you get back into it listen to your body. There are hormonal changes that go along with the physical changes. The average weight gain after hysterectomy is typically 25-30 lbs. Are you doing any walking? You will want to incorporate some cardio in your workouts. A full body routine like this is also good (as long as your dr has cleared you for exercise).

  5. Samantha

    How many times a week should this workout be done? ive been looking for one for while and I like this one 🙂 is it best to do it in the morning or at night?

  6. Hey Melissa I’m all the way from Kingston Jamaica. Came across ur website while searching for some exercise routines that suits me. I love love love ur beginners workout! I’ve been wanting to get back into shape for the longest while now. I’m excited n prepared to put in some hard work. Will keep u posted on my progress. Btw, u look amazing! I just found my motivation 🙂

  7. it’s day 14 now, since i found your blog/youtube/fb page and i’m doing one or more trainings every day, one of your shorter workouts…love them! though they are hard for me, and orbitrek and i started to run also – it’s my second week now
    i didn’t start with this exercises for beginners, just found them and they are so great and also very tough 😀 , so i’ll do at least one a day, till they become easier
    without your fantastic inspirational blog Melissa i don’t know how long i would persist, i wouldn’t start even
    you are the best motivator and your awesome <3 thank you

  8. Great beginners workout and so easy to follow! I’m 51 and really need to get back in shape, so glad I found your site on Pinterest!! Going to start this today and walking everyday as well, again Thanks so much!!

  9. Hi, I just found this blog because I was on your youtube channel. I was just about to put tomorrow ill start this workout but you know what ill start tonight! How long does it usually take to see result’s with this beginnger workout?

  10. Mariana VdH

    Hi Melissa! Your blog and videos are amazing! I’ve been doing this workout for about a month switchin one day with power yoga and then with yours and so on! (including a walk of 3 miles every day).

    Have been increasing the # of reps when I feel like I can give more and all the time doing the routine twice!

    It really has made me feel the changes!

    Once I get to the advanced stage… what video do you recommend?

  11. Anonymous

    This may be a silly question, but When i do the plank exercise, do I do 10 reps of that? Or just once as long as I can?

    Love your website!

  12. Thanks for this great workout routine I am a great fan of doing weight training and I am glad that I landed on your post Doing the right exercises for beginners is most important if they want to get in shape quickly

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