Total Body Bootcamp: A Quick Full Body Beginner Workout

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If you are looking for a quick full body beginner workout, then you are in the right place. This workout will tighten and tone your entire body and still have you in and out in 20 minutes.

Having a quick workout that I can get done fast in the morning is one of the ways I make sure I have time to exercise even as a busy momma with 3 kids.

There is no equipment needed for this routine. I used a yoga mat for the floor exercises just for comfort, but it’s not necessary. This is a great routine to do at home or at the gym. You can even print it out and take it with you on the go.

Total Body Bootcamp_ Full Body Beginner Workout

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Total Body Bootcamp: A Quick Full Body Beginner Workout

Before we get started on your full body beginner workout, let me go over a couple of common fitness terms I use.

The first word is circuit. A Circuit refers to an entire set of exercises in a certain group or category. For example, there is going to be a leg circuit, a core circuit, and an arm circuit. 

The second word is repetition (a.k.a. reps). Repetition refers to the number of times you will do an exercise. For example, if it says 10 reps, you will do the exercise 10 times. 

For a demonstration of how to do each move, watch the video below!


Complete the leg circuit 2 times. Take a 30-second break between each circuit.

Squats – 10 Reps

First, place your feet shoulder-width apart, with your toes facing forward. Then drop your hips back and down as though you were sitting in a chair. Go down as far as you can while making sure your knees don’t go past your toes. Try to keep your chest up. Push through your heels and straighten back up. As you stand up, squeeze your buns at the top.

Squats - Full Body Beginner Workout

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Lunges – 5 Reps each leg

Place your hands on your hips and your feet side by side. Step forward with your right leg and lower your left knee toward the ground. Make sure that as you bend down in your lunge, your right knee doesn’t go past your right toes and your left knee doesn’t touch the ground. Straighten your legs back out and bring your right leg back to the original standing position. Repeat on the left side.


Printable Home Workouts

High Knee Raises – 10 Reps each leg

Stand with your feet shoulder-width apart. Hold your hands straight out in front of you with your elbows held close to your body. Next, lift your right knee straight up until it touches your right hand. Place your right knee back down on the ground and repeat with the left knee.

High Knee Raises - Full Body Beginner Workout

Dead Lifts – 10 Reps

Stand with your feet shoulder-width apart, toes facing forward. Hold your arms out to the side with your elbows bent. Your hands should be about in line with your head. Bend forward at the hips while maintaining a slight bend in your knees. Make sure you don’t lock your knees out. Also, make sure to keep your back straight throughout the exercise. Once your back gets parallel with the ground, engage the muscles in the back of your legs and use them to help raise your upper body until you are standing up straight again. Squeeze your buns at the top.

Dead Lifts

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Donkey Kicks – 5 Reps each leg

Get down on all fours with your hands directly below your shoulders and your knees directly below your hips. Maintain a 90-degree angle with your right knee as you lift your right heel towards the sky. Bring your knee back down towards the ground. Try not to let your knee touch the ground in between reps. Repeat on the left side.

Donkey Kicks - Full Body Beginner Workout


Complete the core circuit 2 times. Take a 30-second break between each circuit.

Mountain Climbers – 20 Seconds

Start by getting into a plank position. Arms directly below your shoulders and your back, and hips straight. Your body should make a straight line from your head to your feet. Then bring your right knee toward your chest. Quickly switch from your right knee at your chest to your left knee. Alternate both knees as quickly as you can while still keeping your hips and back in a straight line.

Mountain Climbers

Crunches – 10 Reps

Lay on your back with your knees bent and your feet flat on the floor. Hands behind your head with your elbows out to the side. Lift your head and shoulders up off the ground and toward the ceiling. Slowly lower your head and shoulders back to the ground.

Crunches - Full Body Beginner Workout

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Bicycles – 10 Reps each leg

Start by laying on your back with your arms behind your head and both legs lying straight. Crunch up and bring your right elbow up at the same time you bring your left knee up. Try to get your knee and elbow to touch. Your right leg stays straight out. Then you switch arms and legs so your left elbow touches your right knee as your left leg straightens out. Hold each crunch for a moment and then continue to switch back and forth.

Bicycles Crunches

Leg Lifts – 10 Reps

Start by lying on your back. Place both hands under your hips and lift your feet 3-6 inches off the ground. While keeping your legs straight and your lower back glued to the mat, lift both feet up to the sky. You can either keep your head on the mat or lift your head and shoulders off the mat for an extra workout. Lower your legs back down without touching the ground and repeat.

Leg Lifts 1Leg Lifts 2 - Full Body Beginner Workout

Forearm Plank – 30 Seconds

Place your forearms and your toes on the ground. You can place your feet up to shoulder-width apart. Your elbows should be directly under your shoulders. Create a straight line from your head to your feet. Make sure to keep your hips in line with your shoulders and your feet. Hold for 30 seconds.

Forearm Plank


Complete the arm circuit 2 times. Take a 30-second break between each circuit.

Lying Triceps Lifts – 10 Reps

Lie on the ground with your belly down. Place your hands by your side palms up. Then lift your hands, keeping your arms straight, up toward the ceiling. Hold for a moment and lower back down.

Lying Tricep Lifts - Full Body Beginner Workout

Knee Push-Ups – 10 Reps

Get into a push-up position on your knees with your hands directly below your shoulders. Keep a straight line from your shoulders to your knees. You can cross your ankles. Bend your elbows and lower your chest to the ground. Stop when your upper arms are parallel with the ground, then push back up to the starting position.

Knee Push Ups

Printable Home Workouts

Knee Plank Shoulder Taps – 10 Reps

Get into a plank position with your knees on the mat. Keep your hands directly below your shoulders and your back in a straight line. Lift your right hand and reach up to tap your left shoulder. Then lower your right hand to the ground and lift your left hand to touch your right shoulder. Try not to let your hips and shoulder rock too much as you switch between hands.

Knee Plank Shoulder Taps - Full Body Beginner Workout

Uppercut Punches – 10 Reps

Place your feet shoulder-width apart and lower down into a slight squat. Then throw an uppercut punch like you were punching someone underneath their chin. (Whoever you envision punching, I won’t judge. ;)) Alternate punches between your right and left hands. Make sure you hold your stomach muscles in tight as you punch.

Uppercut Punches

Shoulder Presses – 10 Reps

Hold your arms out bent and out to the side of your body. Start with your hands at eye level with your palms facing the sky. Push both hand up to the sky and straighten your arms. You could imagine you were lifting a heavy weight off of your head. Slowly lower your arms back down to the starting position.

Shoulder Presses - Full Body Beginner Workout

Total Body Bootcamp: A Quick Full Body Beginner Workout

Here are all of the moves put together for the full routine. Remember to do 2 circuits of each muscle group and rest 30 seconds between each set of exercises.


  1. Squats x10
  2. Lunges x5 each leg
  3. High Knee Raises x 10 each leg
  4. Deadlifts x10
  5. Donkey Kicks x5 each leg


  1. Mountain Climbers 20 seconds
  2. Crunches x10
  3. Bicycles x10 each leg
  4. Leg Lifts x10
  5. Forearm Plank 30 seconds


  1. Lying Tricep Lifts x10
  2. Knee Push Up x10
  3. Knee Plank Shoulder Taps x10
  4. Uppercut Punches x10
  5. Shoulder Presses x10


That’s it! Now you have a great full body beginner workout that you can get done in 20 minutes. For more quick beginner workouts, follow me on Pinterest. And don’t forget to let me know what you thought of this routine. You can comment below or email me at

Looking for more workouts?

Workout Roundups:

Resistance Band Workouts:

Strength Training Workouts:



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Total Body Bootcamp: A Quick Full Body Beginner Workout

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