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Here’s the thing: we all know we should be doing something about our fitness. But for most beginners, the gym can feel like stepping into a jungle with more machines and sweaty people than you know what to do with. And don’t even get me started on home workouts—how do you even begin to create a full-body workout plan without any kit?!
Well, I’ve got you covered. If you’ve been stuck Googling “Full Body Workout At Home” or “Girl Workout Routine” at 11 p.m., wondering if it’s even possible to get toned without the intimidating gym bros, then this plan is for you.
Whether you’re going the DIY route at home or popping into your local fitness studio, this full body routine is all you need to kickstart your fitness journey.
We’re talking quick workout routines that are super achievable, even on your busiest days.
So let’s get straight to it.
Here’s your plan to get that toned bod, whether you’re in your living room or at the gym, and yes – this is the only full-body fitness workout you’ll ever need.
Table of Contents
- Why Full-Body Workouts?
- Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space
- Gym Full-Body Workout Routine: Get Confident With Machines and Weights
- Consistency is Key: Stick with It!
- Recovery & Rest Days: The Secret to Getting Stronger
- Get Your Free Printable Full-Body Workout Guide!
- Conclusion: Your New Favourite Routine
- Further Resources
Why Full-Body Workouts?
Before we dive in, let’s get clear on why full-body exercises for women (and men, to be fair) are such a game-changer, especially when you’re just starting out.
Here’s the beauty of it:
Efficient and Effective: No faffing about with endless isolation exercises. Full-body routines get everything done in one go.
Burns Calories Like a Dream: More muscles working = more calories burned, so this isn’t just about getting stronger; it’s a bit of a high-intensity workout fat burning treat.
Flexible and Beginner-Friendly: You can do them anywhere! Whether you’re at home, in the gym, or in your local fitness studio, these moves work.
Now, let’s break down your Body Workout Plan.
We’ve got two versions here – one for when you’re at home (no equipment, no problem), and one for when you’re at the gym and can make the most of those fancy machines.
Prepping for a workout isn’t just about motivation—it’s about being prepared. Wondering what to pack for your next session? Check out my list of gym bag essentials for women and make sure you’ve got everything you need to crush it!
Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space
Let’s start with your full-body workout at home. This plan is perfect for the days when you can’t make it to the gym or just prefer to stay in your pyjamas.
Each workout is designed to hit your whole body, so you’ll be toning up from head to toe.
Day 1: Full Body Blitz
- Bodyweight Squats – 3 sets of 10-12 reps
- Knee Push-Ups – 3 sets of 8-10 reps
- Pro Tip: If you’re feeling bold, go for the full push-up. If not, knees on the floor are absolutely fine.
- Glute Bridges – 3 sets of 15 reps
- Plank – 2 sets, hold for 20-30 seconds
- Dead Bugs – 2 sets of 10 reps per side
This is a quick workout routine that gets you moving and hits all those key areas – legs, core, and upper body.
Day 2: Tone & Tighten
- Step-Ups (using a low step) – 3 sets of 10 reps per leg
- Chair Dips – 3 sets of 8-10 reps
- Modification: Keep your knees bent if it feels too tough.
- Bird Dog – 3 sets of 10 reps per side
- Standing Side Leg Raises – 3 sets of 10 reps per side
- Bicycle Crunches – 3 sets of 12 reps per side
Day 3: Full Body Burn
- Bodyweight Lunges – 3 sets of 10 reps per leg
- Wall Push-Ups – 3 sets of 10-12 reps
- Superman Hold – 3 sets, hold for 10-15 seconds
- Reverse Crunches – 3 sets of 12 reps
- Marching in Place or High Knees – 3 sets of 30-45 seconds
And there you go! A total full body workout routine without any equipment. This will keep your body challenged and progressing.
Gym Full-Body Workout Routine: Get Confident With Machines and Weights
Now, for those days when you’re feeling brave enough to hit the gym.
This routine will help you get familiar with some of the machines and weights, so you can start feeling like a regular in no time.
Day 1: Leg Day & Core
- Leg Press Machine – 3 sets of 10 reps
- Lat Pulldown Machine – 3 sets of 10 reps
- Seated Row Machine – 3 sets of 10 reps
- Hanging Leg Raises – 2 sets of 10 reps
This one’s a bit of a leg workout women love – it’s going to have those legs burning in the best way possible!
Day 2: Upper Body & Core
- Leg Curl Machine – 3 sets of 10 reps
- Assisted Pull-Up Machine – 3 sets of 8-10 reps
- Seated Shoulder Press Machine – 3 sets of 8-10 reps
- Seated Calf Raise – 3 sets of 12 reps
- Cable Woodchop (for core rotation) – 2 sets of 10 reps per side
This day hits your upper body and core hard. It’s a fab gym routine to tone up your arms, back, and shoulders.
Day 3: Total Body Finisher
- Leg Extension Machine – 3 sets of 10 reps
- Dumbbell Bicep Curl – 3 sets of 10 reps per arm
- Tricep Pushdown with Rope – 3 sets of 10 reps
- Seated Ab Crunch Machine – 3 sets of 12 reps
- Stationary Bike or Treadmill Walk – 5-10 minutes at a gentle pace
End the week with a bit of everything. It’s just the right blend of strength and endurance.
I get it – the gym can feel like a daunting place, especially if you’re new to working out. But don’t let gym anxiety stop you! Check out my post on How to Go to the Gym When You’re Anxious for tips on how to overcome that initial nervousness and walk in with confidence.
Consistency is Key: Stick with It!
This is more than just a workout plan.
It’s a full body challenge you can take on with confidence, knowing that you’re building strength, endurance, and a routine that’s actually manageable.
Remember:
- Stay Consistent: Results come from showing up. Even when you don’t feel like it.
- Progress Slowly: There’s no rush. Add a rep here, increase weight there, and keep going.
- Enjoy the Process: The journey matters just as much as the results.
This full body workout plan isn’t just about getting a summer body. It’s about building strength and confidence, one workout at a time.
So, whether you’re at home, at the gym, or trying a fitness studio training session, know that you’re crushing it.
Sticking with a workout routine is all about building habits. If you’re looking to make exercise a consistent part of your life, check out my 10 Simple Tricks for Making Exercise a Daily Habit. These little tweaks can make a huge difference in keeping you on track!
Recovery & Rest Days: The Secret to Getting Stronger
Believe it or not, rest days are just as important as workout days!
When you exercise, you’re causing tiny tears in your muscles (don’t worry, that’s a good thing!).
But to repair and grow stronger, those muscles need about 48 hours to recover before you work them again. That’s why this routine is spaced over three days each week – giving your body the recovery time it needs.
Rest Days vs. Active Rest Days
- Rest Days: Take it easy. Get good sleep, stay hydrated, and fuel up with balanced meals.
- Active Rest Days: If you want to move, keep it gentle! Think light walks, yoga, or stretching – nothing too intense.
Quick Recovery Tips
- Foam Roll or Stretch: Loosen up tight muscles to prevent soreness.
- Listen to Your Body: Some days need full rest, and that’s okay! Recovery is where the magic happens.
So, don’t skip the rest – your muscles (and results!) will thank you.
Remember, it’s not just about motivation – it’s about consistency. Motivation will ebb and flow, but consistency is what gets results. Dive into my post on Consistency Over Motivation: 5 Ways to Stay on Track for some practical advice on keeping up with your routine, even on the days when motivation is low.
Get Your Free Printable Full-Body Workout Guide!
Ready to make this workout routine even easier? Grab your FREE printable version of this Full Body Workout Routine!
Not only does it have all the exercises mapped out for you, but each one comes with demo illustrations and step-by-step directions to help you get the moves just right.
👉 Here’s what you’ll get in the printable:
- Clear Exercise Illustrations: No more guessing if you’re doing it right. Follow along with simple, beginner-friendly visuals.
- Detailed Instructions: Each move broken down so you know exactly what to do.
- Weekly Planner: Plan out your 3-day workout schedule and track your progress week by week.
Plus, when you download the guide, you’ll be joining my Shape and Joy community!
That means you’ll get my bi-monthly newsletter packed with tips, motivation, and exclusive content like new workouts, nutrition tips, and special challenges to keep you on track with your fitness and wellness journey.
Sign up below to get your printable guide and start transforming your fitness routine!
Conclusion: Your New Favourite Routine
And there you have it – The only full-body workout plan you need as a beginner. Whether you’re at home or at the gym, this plan is designed to keep things simple, accessible, and – most importantly – doable.
Now, no more excuses. Take this routine, make it yours, and let’s get moving. You’ve got this! And hey, if you ever need a bit of extra motivation, remember – you’re not alone on this journey.
We’re all out here, doing the work, one squat, push-up, and plank at a time.
So go on, grab that plan, and let’s see what you’re made of. 💪
Further Resources
Studies
Burn Calories Like Crazy: Whole-body HIIT workouts go hard on both fitness gains and calorie-torching, improving everything from cardio health to muscle strength. (Scoubeau et al., 2022).
Home Workouts that Actually Work: Research says simple, bodyweight exercises done right from your living room can seriously boost your cardio fitness. (Archila et al., 2021).
Flexible and Beginner-Friendly: Studies show that beginner routines work best when they’re adjustable. Flexible workouts tailored to how you’re feeling lead to better gains over time (McNamara & Stearne, 2010).
Circuit Training for the Win: A study on circuit-based full-body training proved it’s all about quality over quantity, showing gains in strength and cardio without taking up much of your day. (Myers et al., 2015).