10 Best Full Body Workouts to Get Shredded in 2026

Struggling to find the time to hit the gym or feeling intimidated by crowded spaces? You’re not alone. Busy professionals often face these barriers, but getting shredded doesn't have to be a distant dream. With the right full body workouts, you can maximize your results in minimal time, right from the comfort of your home.

Quick Stats

• Total Time: 25-30 minutes (including warm-up)
• Equipment Needed: No equipment required; light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
3. Bodyweight Squats - 1 minute
4. High Knees - 1 minute
5. Dynamic Hip Flexor Stretch - 1 minute (30 seconds each side)

10 Best Full Body Workouts

1. Burpees (Full Body)

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively, landing softly to protect your knees.
• Modification: Step back instead of jumping.

2. Push-Up to T-Plank (Chest, Core)

• Reps: 8-12
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Rotate your body fully to face the ceiling on each side.
• Modification: Perform on knees instead of toes.

3. Squat Jumps (Legs, Core)

• Reps: 12
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Land with soft knees to minimize impact.
• Modification: Regular bodyweight squats.

4. Plank Shoulder Taps (Core, Shoulders)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Keep your hips stable while tapping your shoulders.
• Modification: Perform from your knees.

5. Mountain Climbers (Core, Cardio)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Drive your knees towards your chest quickly, keeping your back flat.
• Modification: Slow down the pace.

6. Lateral Lunges (Legs, Glutes)

• Reps: 10 each side
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your chest up and push through your heel.
• Modification: Step wider for less intensity.

7. Plank Jacks (Core, Cardio)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Maintain a tight core while jumping your feet in and out.
• Modification: Step feet out one at a time instead of jumping.

8. Tricep Dips (Triceps, Shoulders)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Use a chair or bench for support.

9. Single-Leg Deadlift (Hamstrings, Glutes)

• Reps: 10 each leg
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your back straight as you hinge at the hips.
• Modification: Use both feet for support.

10. Bicycle Crunches (Core)

• Reps: 15 each side
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Rotate your torso to bring your elbow towards the opposite knee.
• Modification: Keep feet on the ground.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|--------------| | Burpees | 10 | 3 | 45 seconds | | Push-Up to T-Plank | 8-12 | 3 | 45 seconds | | Squat Jumps | 12 | 3 | 45 seconds | | Plank Shoulder Taps | 30 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 each side | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10-15 | 3 | 45 seconds | | Single-Leg Deadlift | 10 each leg | 3 | 45 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Child’s Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
4. Shoulder Stretch - 1 minute (30 seconds each arm)

Complete in: 25-30 minutes

Conclusion

These full body workouts are designed to fit into your busy schedule while delivering effective results. Aim to do this routine 3 times a week, allowing for rest days in between. As you progress, consider adding light dumbbells to increase resistance or increase the number of reps and sets for each exercise.

Getting shredded is achievable with consistency and the right approach. If you want personalized coaching with real-time feedback, consider signing up for a session with a certified trainer through HipTrain.