10 Best Full Body Workouts for Weight Loss in 2026

Are you struggling to find the time and motivation for effective workouts that fit into your busy schedule? If you’re tired of complicated gym routines, crowded classes, or plateauing results, we’ve got you covered. In 2026, full body workouts are more accessible than ever, allowing you to burn calories efficiently right from the comfort of your home.

Quick Stats

• Total Time: 25-35 minutes including warm-up and cool-down
• Equipment Needed: None or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-400 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
   • Tip: Keep your arms straight and engage your shoulder muscles.
2. High Knees: 1 minute
   • Tip: Drive your knees up to hip level for maximum engagement.
3. Bodyweight Squats: 1 minute
   • Tip: Keep your chest up and push through your heels.
4. Torso Twists: 1 minute
   • Tip: Rotate your torso gently to warm up your core.
5. Jumping Jacks: 1 minute
   • Tip: Land softly to protect your joints.

10 Best Full Body Workouts

1. Bodyweight Circuit

• Exercises: Push-Ups, Squats, Mountain Climbers
• Reps: 12 reps each
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: For push-ups, keep your elbows close to your body.
• Modification: Knee push-ups for easier version; explosive push-ups for harder version.

2. HIIT Blast

• Exercises: Burpees, Jump Squats, Plank Jacks
• Duration: 30 seconds each
• Sets: 4 rounds
• Rest: 30 seconds between exercises
• Form Cue: Land softly on your feet during jump squats.
• Modification: Step back instead of jumping for easier; add a tuck jump for harder.

3. Dumbbell Complex

• Exercises: Dumbbell Thrusters, Bent-Over Rows, Deadlifts
• Reps: 10 reps each
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Squeeze your glutes at the top of the deadlift.
• Modification: Use water bottles for lighter weights; increase weight for advanced.

4. Core-Focused Full Body

• Exercises: Plank, Russian Twists, Bicycle Crunches
• Duration: 30 seconds each
• Sets: 3 sets
• Rest: 30 seconds between exercises
• Form Cue: Keep your back flat during the plank.
• Modification: Drop to your knees for an easier plank; add a leg lift for harder.

5. Cardio & Strength Fusion

• Exercises: Skaters, Push-Ups, Lunges
• Reps: 12 reps each
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee behind your toes during lunges.
• Modification: Step instead of jumping for skaters; increase lunge depth for harder.

6. Tabata Style Workout

• Exercises: Jumping Jacks, Push-Ups, High Knees
• Duration: 20 seconds on, 10 seconds off
• Rounds: 8 rounds (4 minutes total)
• Rest: 1 minute between sets
• Form Cue: Keep your core tight during high knees.
• Modification: Slow down for easier; increase speed for advanced.

7. Yoga Flow

• Exercises: Downward Dog, Warrior II, Chair Pose
• Duration: Hold each pose for 30 seconds
• Sets: 3 sets
• Rest: 15 seconds between poses
• Form Cue: Press your heels towards the ground in Downward Dog.
• Modification: Drop to your knees in Chair Pose for easier; add a twist in Warrior II for advanced.

8. Plyometric Power

• Exercises: Box Jumps (or step-ups), Plyo Push-Ups, Lateral Bounds
• Reps: 10 reps each
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly to reduce impact.
• Modification: Use a sturdy platform for step-ups; push-ups on knees for easier.

9. Resistance Band Workout

• Exercises: Band Squats, Band Rows, Band Overhead Press
• Reps: 12 reps each
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows tucked in during rows.
• Modification: Use a lighter band for easier; increase tension for harder.

10. Total Body Burn

• Exercises: Kettlebell Swings (or dumbbell), Plank to Push-Up, Reverse Lunges
• Reps: 10 reps each
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Hinge at the hips for kettlebell swings.
• Modification: Use a lighter weight for easier; increase weight for advanced.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modifications | |------------------------------|-------------------------|------|---------------|-----------------------------------------| | Bodyweight Circuit | 12 reps each | 3 | 45 seconds | Knee push-ups / Explosive push-ups | | HIIT Blast | 30 seconds each | 4 | 30 seconds | Step back / Add tuck jump | | Dumbbell Complex | 10 reps each | 3 | 60 seconds | Water bottles / Increase weight | | Core-Focused Full Body | 30 seconds each | 3 | 30 seconds | Drop to knees / Add leg lift | | Cardio & Strength Fusion | 12 reps each | 3 | 45 seconds | Step instead of jumping / Increase depth| | Tabata Style Workout | 20 seconds on | 8 | 1 minute | Slow down / Increase speed | | Yoga Flow | Hold for 30 seconds | 3 | 15 seconds | Drop to knees / Add twist | | Plyometric Power | 10 reps each | 3 | 60 seconds | Use sturdy platform / Push-ups on knees | | Resistance Band Workout | 12 reps each | 3 | 45 seconds | Lighter band / Increase tension | | Total Body Burn | 10 reps each | 3 | 60 seconds | Lighter weight / Increase weight |

Cool-Down (3-5 minutes)

1. Standing Forward Bend: Hold for 30 seconds
   • Tip: Relax your neck and shoulders.
2. Seated Hamstring Stretch: Hold for 30 seconds each leg
   • Tip: Keep your back straight as you reach.
3. Child’s Pose: Hold for 1 minute
   • Tip: Focus on deep breathing to relax.

Complete in: 30-35 minutes

Conclusion

These 10 full body workouts are designed to fit into your busy schedule while effectively promoting weight loss. You can mix and match these workouts throughout the week to keep your routine fresh and engaging. Aim for 3-4 sessions per week, allowing for rest days in between to recover.

As you progress, consider increasing weights, reps, or intensity to challenge yourself further. Remember, consistency is key.

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