17 Full Body Beginner Workout Schedules That Are Surprisingly Fun

Embarking on a fitness journey as a beginner can sometimes feel daunting, but it doesn’t have to be!

Full-body beginner workouts are a fantastic way to kickstart your fitness routine, offering the benefits of strength building, cardiovascular health, and increased flexibility—all while being fun and engaging.

With the right approach, you can make your workouts exciting and something you look forward to, rather than something you feel you “have to do.”

Here are 17 full-body beginner workout schedules that will not only help you get fit but also make your fitness journey surprisingly fun. From strength training to cardio-infused routines, there’s a workout for everyone.

1. The Classic Full-Body Strength and Cardio Combo

A balanced combination of strength training and cardio can keep your routine fresh and effective. This workout schedule targets all major muscle groups, while integrating heart-pumping exercises to improve your endurance and burn fat.

Weekly Plan:

• Monday: Full-Body Strength (Weights + Bodyweight)
• Tuesday: Cardio (Jogging or Cycling)
• Wednesday: Active Recovery (Yoga or Stretching)
• Thursday: Full-Body Strength (Resistance Bands)
• Friday: Cardio (HIIT or Brisk Walking)
• Saturday: Active Recovery (Swimming or Light Yoga)
• Sunday: Rest

Key Exercises:

• Squats
• Push-ups
• Plank
• Jump Rope
• Deadlifts

2. Bodyweight Fun: No Equipment, No Problem

If you’re just starting and don’t have access to gym equipment, this bodyweight workout routine is ideal. You can perform it anywhere, and it’s perfect for beginners who want to build strength and endurance using their own body weight.

Weekly Plan:

• Monday: Full-Body Bodyweight Workout
• Tuesday: Cardio (Dance or Zumba)
• Wednesday: Active Recovery (Stretching)
• Thursday: Full-Body Bodyweight Workout
• Friday: Cardio (Jogging or Cycling)
• Saturday: Rest or Light Yoga
• Sunday: Full-Body Bodyweight Workout

Key Exercises:

• Squats
• Push-ups
• Glute Bridges
• Jumping Jacks
• Mountain Climbers

3. The Circuit Training Fun

Circuit training is a fantastic way to keep your heart rate elevated and have fun while doing it. You’ll cycle through a series of exercises, each targeting different muscle groups, with minimal rest in between. This not only helps you build strength but also improves your cardiovascular fitness.

Weekly Plan:

• Monday: Full-Body Circuit (Bodyweight Exercises)
• Tuesday: Cardio (HIIT)
• Wednesday: Active Recovery (Yoga or Pilates)
• Thursday: Full-Body Circuit (Weights + Bodyweight)
• Friday: Cardio (Walking or Light Jog)
• Saturday: Rest or Stretching
• Sunday: Full-Body Circuit (Bodyweight + Resistance Bands)

Key Exercises:

• Jump Squats
• Push-ups
• Bicycle Crunches
• Jump Rope
• Burpees

4. Dance Your Way to Fitness

Dancing is a fun and effective way to get your full-body workout in. If you enjoy music and movement, this workout schedule will be both fun and rewarding. Dance workouts combine cardio with bodyweight strength exercises, engaging the entire body and boosting both fitness and mood.

Weekly Plan:

• Monday: Dance Cardio (Zumba or Hip Hop)
• Tuesday: Full-Body Strength (Bodyweight Exercises)
• Wednesday: Active Recovery (Stretching or Yoga)
• Thursday: Dance Cardio (Freestyle or Dance Fitness)
• Friday: Full-Body Strength (Bodyweight + Resistance Bands)
• Saturday: Cardio (Jogging or Cycling)
• Sunday: Rest or Gentle Yoga

Key Exercises:

• High Knees
• Jumping Jacks
• Squat Pulses
• Plank to Push-up
• Dance Moves (Freestyle)

5. The Weekend Warrior: Full-Body Strength + Cardio

If you have a busy schedule during the week but want to maximize your fitness on the weekends, this weekend warrior workout is perfect. It focuses on high-intensity strength and cardio sessions that are designed to get you fit fast without spending hours in the gym.

Weekly Plan:

• Monday: Rest
• Tuesday: Cardio (Swimming or Light Jogging)
• Wednesday: Active Recovery (Yoga)
• Thursday: Rest
• Friday: Full-Body Strength (Bodyweight)
• Saturday: Full-Body Strength + Cardio (HIIT)
• Sunday: Rest

Key Exercises:

• Squats
• Push-ups
• Mountain Climbers
• Jumping Jacks
• Plank

6. Tabata Training for Beginners

Tabata training is a form of HIIT that involves short bursts of exercise followed by rest. It’s a great way to get a quick, high-intensity workout that targets the full body, improves both strength and stamina, and boosts your metabolism.

Weekly Plan:

• Monday: Full-Body Tabata (Strength + Cardio)
• Tuesday: Active Recovery (Walking or Light Yoga)
• Wednesday: Cardio (HIIT or Running)
• Thursday: Full-Body Tabata (Cardio + Bodyweight)
• Friday: Active Recovery (Stretching or Pilates)
• Saturday: Rest or Light Activity
• Sunday: Full-Body Tabata (Strength + Core)

Key Exercises:

• Burpees
• Jump Squats
• Push-ups
• Mountain Climbers
• Plank

7. The Family Fun Workout Plan

Working out doesn’t have to be a solo activity. Family-friendly workouts are a great way to get your whole household involved in fitness. With a focus on simple, bodyweight exercises, these routines are easy to do with kids or loved ones.

Weekly Plan:

• Monday: Family Circuit (Fun Bodyweight Exercises)
• Tuesday: Rest or Active Recovery
• Wednesday: Family Fun (Dance or Walking)
• Thursday: Full-Body Strength (Bodyweight)
• Friday: Family Workout (HIIT or Jogging)
• Saturday: Cardio (Walking or Light Jogging)
• Sunday: Rest

Key Exercises:

• Squats
• Lunges
• Push-ups
• High Knees
• Jumping Jacks

8. The Beginner Strength and Flexibility Plan

Strength and flexibility are key components of any well-rounded fitness plan. This workout schedule incorporates both, focusing on strengthening the body while also improving flexibility through stretching and yoga.

Weekly Plan:

• Monday: Full-Body Strength (Weights + Bodyweight)
• Tuesday: Yoga (Flexibility + Core)
• Wednesday: Cardio (Walking or Jogging)
• Thursday: Full-Body Strength (Resistance Bands)
• Friday: Yoga (Stretching + Flexibility)
• Saturday: Cardio (Light Jog or Cycling)
• Sunday: Rest or Stretching

Key Exercises:

• Squats
• Lunges
• Push-ups
• Plank
• Downward Dog (Yoga)

9. Outdoor Adventure Full-Body Plan

If you enjoy the great outdoors, taking your workout outside can be incredibly refreshing. Whether you’re hiking, biking, or simply walking in the park, this plan integrates fun outdoor activities with bodyweight exercises.

Weekly Plan:

• Monday: Outdoor Hike or Walk
• Tuesday: Full-Body Strength (Bodyweight)
• Wednesday: Active Recovery (Stretching)
• Thursday: Outdoor Bike Ride or Jogging
• Friday: Full-Body Strength (Weights + Bodyweight)
• Saturday: Cardio (Swimming or Hiking)
• Sunday: Rest

Key Exercises:

• Push-ups
• Squats
• Lunges
• Plank
• Mountain Climbers

10. The Yoga and Strength Fusion Plan

For a more mindful and balanced approach to fitness, yoga and strength fusion workouts are fantastic. This routine combines the mindfulness of yoga with the challenge of strength training for a full-body, fun experience.

Weekly Plan:

• Monday: Full-Body Strength (Bodyweight)
• Tuesday: Yoga (Strength + Flexibility)
• Wednesday: Active Recovery (Gentle Yoga or Walking)
• Thursday: Full-Body Strength (Weights)
• Friday: Yoga (Mindfulness + Core)
• Saturday: Cardio (Light Jogging)
• Sunday: Rest or Light Activity

Key Exercises:

• Push-ups
• Squats
• Warrior Pose (Yoga)
• Plank
• Sun Salutations (Yoga)

11. The Family Circuit Fun

This plan is perfect for busy families. It focuses on short, fun workouts that can be done together, making exercise feel like a game rather than a chore.

Weekly Plan:

• Monday: Family Circuit (Fun Bodyweight Exercises)
• Tuesday: Rest or Light Stretching
• Wednesday: Family Walking or Running
• Thursday: Full-Body Strength (Bodyweight)
• Friday: Family HIIT or Cardio
• Saturday: Rest or Light Activity
• Sunday: Active Recovery (Stretching or Yoga)

Key Exercises:

• Squats
• Push-ups
• Jumping Jacks
• Lunges
• Plank

12. The Strength and Dance Combo Plan

If you love dancing but also want to build strength, this plan combines strength training with dance-inspired workouts for a full-body blast.

Weekly Plan:

• Monday: Dance Cardio (Zumba or Hip Hop)
• Tuesday: Full-Body Strength (Bodyweight)
• Wednesday: Active Recovery (Stretching)
• Thursday: Dance Cardio (Dance Fitness)
• Friday: Full-Body Strength (Weights + Bodyweight)
• Saturday: Cardio (HIIT or Cycling)
• Sunday: Rest

Key Exercises:

• Squats
• Push-ups
• Plank
• High Knees
• Dance Moves

13. Low-Impact Beginner Plan

For those with joint concerns or who want a gentler start, a low-impact workout is perfect for beginners. These routines focus on bodyweight exercises that avoid jarring movements but still provide a full-body workout.

Weekly Plan:

• Monday: Low-Impact Full-Body Strength
• Tuesday: Cardio (Walking or Swimming)
• Wednesday: Active Recovery (Gentle Yoga)
• Thursday: Low-Impact Full-Body Strength
• Friday: Cardio (Cycling)
• Saturday: Rest
• Sunday: Stretching or Yoga

Key Exercises:

• Squats
• Glute Bridges
• Wall Push-ups
• Plank
• Gentle Yoga

14. The Playful Beginner Plan

If you’re looking for a workout that feels more like play than exercise, this schedule incorporates activities that are both fun and challenging. Play games, hop on a trampoline, or challenge yourself with simple, joyful movements.

Weekly Plan:

• Monday: Jump Rope or Dance
• Tuesday: Bodyweight Strength (Full-Body)
• Wednesday: Active Play (Frisbee, Tag)
• Thursday: Full-Body Strength (Bodyweight)
• Friday: Cardio (Jogging or Cycling)
• Saturday: Rest or Light Yoga
• Sunday: Playful Activity (Outdoor Sports)

Key Exercises:

• Jump Rope
• Squats
• Push-ups
• Dance Moves
• Jumping Jacks

15. The CrossFit Beginner Plan

If you like the idea of mixing strength and cardio in a high-energy way, CrossFit-inspired workouts are fun for beginners looking to be pushed but not overwhelmed.

Weekly Plan:

• Monday: Full-Body CrossFit Workout
• Tuesday: Rest or Stretching
• Wednesday: Cardio (HIIT)
• Thursday: Full-Body CrossFit Workout
• Friday: Active Recovery (Swimming)
• Saturday: Cardio (Light Jog)
• Sunday: Rest

Key Exercises:

• Push-ups
• Squats
• Burpees
• Jump Rope
• Plank

16. The Dance & Strength Fusion Plan

This plan takes the best of both worlds—dance and strength training—for a fun and varied full-body workout. It’s perfect for beginners who want variety and energy.

Weekly Plan:

• Monday: Dance Fitness (Zumba)
• Tuesday: Full-Body Strength (Bodyweight)
• Wednesday: Active Recovery (Stretching)
• Thursday: Dance Fitness (Hip Hop)
• Friday: Full-Body Strength (Weights)
• Saturday: Cardio (Running or Cycling)
• Sunday: Rest

Key Exercises:

• Squats
• Push-ups
• Dance Moves
• Plank
• Jumping Jacks

17. The Total Body Resistance Plan

A combination of bodyweight resistance and lightweight exercises will allow beginners to progress at their own pace without feeling overwhelmed.

Weekly Plan:

• Monday: Full-Body Resistance Training
• Tuesday: Cardio (HIIT)
• Wednesday: Active Recovery (Yoga)
• Thursday: Full-Body Resistance Training
• Friday: Cardio (Cycling)
• Saturday: Rest
• Sunday: Active Recovery

Key Exercises:

• Squats
• Push-ups
• Plank
• Lunges
• Glute Bridges

These 17 full-body beginner workout schedules are designed to keep your fitness routine fun, engaging, and effective.

No matter your fitness goals—whether you’re aiming to lose weight, build muscle, or improve overall health—these schedules will help you develop strength, stamina, and confidence. Get ready to start your fitness journey and transform your body with these exciting workout plans!