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30 min FULL BODY WORKOUT for TOTAL BEGINNERS (Achievable, All Standing, Low Impact, No Equipment)

Madfit

Maddie Lymburner

Focus Area(s):

Full Body

31

minutes

Duration: 

Workout Type:

Toning/Strength

February 27, 2025

00:38

Workout starts at

Warmup (6 exercises). Workout (3 sets, 3 times each. 30 seconds per exercise with 15 seconds active rest. 30-second rest between each set). Cooldown (4 exercises).

Warm-Up Sequence (00:39)

  1. Ankle Rolls
  2. Toe Raises (10 times, activate stabilizers in feet and ankles)
  3. Neck Mobility (right-left head turns, up-down head tilts)
  4. Shoulder & Arm-Elbow Circles
  5. Hip Activation (Knee to chest, draw half circles with knees)
  6. Ankle Reach (wide stance)

Workout Set 1 (Repeat 3x) (04:59)

  1. Squats
  2. Standing Elbow-to-Knee Crunches
  3. Side Step + Arm Sweep

30-second rest

Workout Set 2 (Repeat 3x) (12:39)

  1. Alternating Reverse Lunge with Touchdown
  2. High Knee March with Knee Taps
  3. Arm Squeeze with Back Activation

30-second rest

Workout Set 3 (Repeat 3x) (19:57)

  1. Good Mornings
  2. Standing Core Reach (Opposite Foot Taps)
  3. Side-to-Side Lunges with Ankle Reach and Back Squeeze (Modify with straight lateral lunges if needed)

Water break (20 seconds)

Cool Down Sequence (27:03)

  1. Breathing & Forward Fold
  2. Side Stretch
  3. Standing Hamstring Stretch
  4. Quad Stretch

Tags:

Standing workout

Low impact (or with low impact alternatives)

No jumping, No burpees, No planks

No equipment

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