45-Minute Bodyweight Full Body Workout — Beginner
A ready-to-go 45-minute bodyweight full body workout for beginner lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Inchworm Walkouts1 × 10 · rest 15s
- Arm Circles1 × 30s · rest 15s
- Bodyweight Squats1 × 10 · rest 15s
Main workout
- Incline Push-ups3 × 8-12 · rest 60-90s
- Inverted Rows3 × 8-12 · rest 60-90s
- Calf Raises3 × 8-12 · rest 60-90s
- Mountain Climbers3 × 30s · rest 45s
- Bird Dog3 × 8-12 · rest 60-90s
- Walking Lunges3 × 8-12 · rest 60-90s
- Plank3 × 30s · rest 45s
Cool-down
- Pigeon Pose Stretch1 × 45s · rest —
- Child's Pose Stretch1 × 45s · rest —
- Cat-Cow Stretch1 × 45s · rest —
FAQ
How long is this fullbody workout?
About 45 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for bodyweight.
Is this good for beginners?
Yes — exercises are scaled for beginners with simple progressions.
Related workouts
- 30-Minute Bodyweight Full Body Workout — Beginner
- 30-Minute Bodyweight Full Body Workout — Intermediate
- 45-Minute Bodyweight Full Body Workout — Intermediate
- 30-Minute Bodyweight Upper Body Workout — Beginner
- 45-Minute Bodyweight Upper Body Workout — Beginner
- 30-Minute Bodyweight Upper Body Workout — Intermediate