10 Best Full Body Workouts to Boost Your Metabolism in 2026

Struggling to find the time to hit the gym? You’re not alone. Many fitness enthusiasts are facing the same dilemma, juggling busy schedules and fitness goals. Luckily, you can boost your metabolism with effective full body workouts that require minimal space and no equipment. In 2026, prioritize your health with these ten workouts designed to maximize calorie burn and fit into your hectic lifestyle.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 200-300 calories depending on intensity

1. Bodyweight Circuit

• Exercises: Squats, Push-ups, Plank, Jumping Jacks
• Reps: 12-15 reps each
• Sets: 3 sets
• Rest: 30 seconds between exercises
• Form Cue: Keep your back straight during squats; lower your body until your thighs are parallel to the floor.
• Modification: Perform squats to a chair or do knee push-ups for an easier version.

2. Tabata Training

• Exercises: Burpees, Mountain Climbers, High Knees, Lunges
• Duration: 20 seconds on, 10 seconds off
• Sets: 8 rounds (4 minutes total for each exercise)
• Rest: 1 minute between exercises
• Form Cue: Land softly during high knees to reduce impact.
• Modification: Step back instead of jumping for burpees.

3. HIIT Ladder Workout

• Exercises: Squat Jumps, Push-up to T, Plank Jacks
• Reps: Start at 5 reps, increase by 1 each round until 10
• Sets: 5 rounds
• Rest: 45 seconds between rounds
• Form Cue: For plank jacks, keep your core tight to prevent your hips from sagging.
• Modification: Step out instead of jumping for plank jacks.

4. AMRAP (As Many Rounds As Possible)

• Exercises: 10 Air Squats, 10 Push-ups, 10 Sit-ups
• Duration: 10 minutes
• Rest: 1 minute after 10 minutes
• Form Cue: Keep your elbows close to your body during push-ups.
• Modification: Substitute sit-ups with crunches for an easier version.

5. Cardio Blast

• Exercises: Skaters, Butt Kickers, Bicycle Crunches
• Duration: 30 seconds each
• Sets: 4 sets
• Rest: 30 seconds between exercises
• Form Cue: For skaters, leap side to side while keeping your landing foot stable.
• Modification: Perform side-to-side steps instead of jumps.

6. Strength and Tone

• Exercises: Glute Bridges, Tricep Dips (using a chair), Russian Twists
• Reps: 15-20 reps each
• Sets: 3 sets
• Rest: 30 seconds between exercises
• Form Cue: Squeeze your glutes at the top of the bridge.
• Modification: Keep your feet on the floor for glute bridges to make it easier.

7. Core Focus

• Exercises: Plank, Side Plank, Superman
• Duration: 30 seconds each
• Sets: 3 sets
• Rest: 30 seconds between exercises
• Form Cue: In plank, keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier plank.

8. Yoga Flow

• Exercises: Sun Salutations, Warrior II, Downward Dog
• Duration: Hold each pose for 30 seconds
• Sets: 3 sets
• Rest: 15 seconds between poses
• Form Cue: Breathe deeply in each pose to enhance relaxation.
• Modification: Use a wall for support during Warrior II.

9. Plyometric Workout

• Exercises: Box Jumps (use a sturdy surface), Clap Push-ups, Lateral Bounds
• Reps: 10-12 reps each
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly with bent knees during box jumps.
• Modification: Step up instead of jumping for box jumps.

10. Full Body Flow

• Exercises: Burpees, Plank to Push-up, Alternating Lunges
• Reps: 10-15 reps each
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Ensure your lunges are deep to engage your glutes fully.
• Modification: Perform lunges in place for an easier version.

Summary Table of Exercises

| Workout Type | Exercises | Reps/Duration | Sets | Rest | |--------------------|-------------------------------------------------|---------------------|------|-----------------| | Bodyweight Circuit | Squats, Push-ups, Plank, Jumping Jacks | 12-15 reps each | 3 | 30 seconds | | Tabata Training | Burpees, Mountain Climbers, High Knees, Lunges | 20 on/10 off | 8 | 1 minute | | HIIT Ladder | Squat Jumps, Push-up to T, Plank Jacks | 5-10 reps | 5 | 45 seconds | | AMRAP | Air Squats, Push-ups, Sit-ups | 10 each | 1 | 1 minute | | Cardio Blast | Skaters, Butt Kickers, Bicycle Crunches | 30 seconds each | 4 | 30 seconds | | Strength and Tone | Glute Bridges, Tricep Dips, Russian Twists | 15-20 reps each | 3 | 30 seconds | | Core Focus | Plank, Side Plank, Superman | 30 seconds each | 3 | 30 seconds | | Yoga Flow | Sun Salutations, Warrior II, Downward Dog | 30 seconds each | 3 | 15 seconds | | Plyometric Workout | Box Jumps, Clap Push-ups, Lateral Bounds | 10-12 reps each | 3 | 45 seconds | | Full Body Flow | Burpees, Plank to Push-up, Alternating Lunges | 10-15 reps each | 3 | 1 minute |

Cool-Down Section (3-5 minutes)

• Stretch: Focus on major muscle groups (hamstrings, quads, shoulders).
• Duration: Hold each stretch for 30 seconds.
• Breathing: Deep breaths to lower heart rate.

Conclusion

These full body workouts are designed to fit into your busy life while effectively boosting your metabolism. Start with the beginner-friendly options and progress to more challenging workouts as you build strength and endurance. Remember to integrate these routines into your weekly schedule, ideally 3 times a week, with rest days in between for optimal recovery.

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