Beginner-Friendly Full Body Workouts You Can Do This Week
- munovea
- Sep 2
- 3 min read
Updated: 7 days ago
Ready to get moving? We’ve rounded up 7 beginner-friendly full body workouts you can do this week at home — all with no equipment needed (a mat is optional if you’d like more comfort). Each one works your whole body in different ways, from low-impact standing routines to energizing dance cardio.
Pick one to try today, or spread them across the week for a complete workout plan. Remember: take breaks whenever you need, go at your own pace, and celebrate the fact that you showed up!
1. A beginner-friendly full body challenge
This 15-minute session from Chloe Ting is the perfect “just right” length — long enough to feel like a workout, short enough to fit into your day. It includes low-impact alternatives (no jumping required), making it great for beginners.
👉 What to expect: Full body fat burn with toning and strength moves.
💡 Tip: Take longer breaks if you need them, and don’t worry if it takes a couple of tries to complete the whole workout.
2. All-standing, low-impact option
This 30-minute all-standing workout from Madfit is truly designed with beginners in mind. No planks, no burpees, no jumping. It even includes a warm-up and cooldown stretch.
👉 What to expect: Moderate toning and strength work, perfect if you haven’t exercised in months.
💡 Tip: This is an achievable, motivating workout to get started or ease back into a routine.
3. Flow and strengthen with Pilates
Pilates is rising in popularity for good reason. Nicole’s widely loved 25-minute beginner pilates workout strengthens your entire body with calm, controlled movements — no burpees or jumps required. Includes warm-up and cooldown with stretching.
👉 What to expect: A mix of strength and stretch that’s both a challenge and calming.
💡 Tip: Take breaks as needed, and don’t worry if you only finish part of it the first time.
4. Low-impact cardio that still burns
This 30-minute walking-style workout is one of Emi Wong’s most popular videos. It’s all standing, easy to follow, and split into 3 sets that keep your energy up without overwhelming you.
👉 What to expect: Low-impact cardio with a full-body fat burn.
💡 Tip: March at a pace that feels right — simple moves add up to a good sweat!
5. Short but might feel spicy
Don’t be fooled by the short time — this 10-minute workout from Pamela Reif packs a punch. It’s designed to be beginner-friendly with built-in breaks, but you’ll definitely feel the burn.
👉 What to expect: Quick toning and strength moves.
💡 Tip: Take extra breaks if you need them, or split the video into halves and repeat on different days.
6. HIIT, but beginner-friendly
This is one of growingannanas’ most popular workouts — a 25-minute HIIT session with no repeats and no jumping. It’s a great introduction to interval-style training.
👉 What to expect: 2 sets of varied exercises plus cooldown.
💡 Tip: Pause anytime you need extra recovery — HIIT is all about learning your own pace.
7. Fun and upbeat dance party
Finish your week with a dance party! This routine features 4 club banger songs with easy-to-follow moves. It’s cardio, but it feels like fun.
👉 What to expect: Lighthearted, low-impact dance cardio — designed to make you smile while you move.
💡 Tip: Don’t worry about the moves being perfect; just enjoy the beat and let loose.
You Did It!
Whether you tried one workout or all seven, give yourself credit — showing up matters. These beginner-friendly routines prove that fitness doesn’t have to be complicated or intimidating.
When you’re ready for more variety, head over to FitlyCafe's Workouts page where you can filter by length, type, equipment, and more to find your perfect next workout.
✨ Keep moving, keep smiling, and keep it beginner-friendly!
