10 Best Full Body Workouts to Try in 2026

Finding the time and motivation to work out can be challenging for busy professionals in 2026. With endless obligations and a hectic schedule, many people feel overwhelmed by the thought of hitting the gym. Thankfully, full-body workouts can be done at home, require minimal equipment, and can deliver impressive results in a short amount of time. Here are the ten best full-body workouts that you can try today!

Quick Stats:

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required; light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-350 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 1 minute

   • Stand tall, extend arms out to the side, and make small circles for 30 seconds, then reverse direction.

2. Bodyweight Squats - 1 minute

   • Perform as many squats as you can in one minute, focusing on form.

3. High Knees - 1 minute

   • Jog in place while bringing knees up to hip level for 1 minute.

4. Torso Twists - 1 minute

   • Stand with feet shoulder-width apart, twist your torso side to side for 1 minute.

5. Leg Swings - 1 minute

   • Hold onto a wall or chair, swing one leg forward and backward for 30 seconds, then switch legs.

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups (or Knee Push-Ups)

  • Reps: 10-15, Sets: 3, Rest: 45 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Perform on knees for an easier variation.

• Bodyweight Squats

  • Reps: 15, Sets: 3, Rest: 45 seconds
  • Form Cue: Keep your chest up and push through your heels.

• Plank

  • Duration: 30 seconds, Sets: 3, Rest: 45 seconds
  • Form Cue: Squeeze your glutes and keep your back straight.

2. Dumbbell Full Body Blast

• Dumbbell Deadlifts

  • Reps: 12, Sets: 3, Rest: 45 seconds
  • Form Cue: Hinge at the hips, keeping the weights close to your legs.

• Dumbbell Shoulder Press

  • Reps: 10, Sets: 3, Rest: 45 seconds
  • Form Cue: Press weights overhead without arching your back.

3. HIIT Full Body Workout

• Burpees

  • Reps: 10, Sets: 3, Rest: 45 seconds
  • Form Cue: Jump explosively at the top and land softly.

• Mountain Climbers

  • Duration: 30 seconds, Sets: 3, Rest: 45 seconds
  • Form Cue: Keep your core engaged and back flat.

4. Resistance Band Workout

• Resistance Band Squats

  • Reps: 15, Sets: 3, Rest: 45 seconds
  • Form Cue: Keep tension in the band throughout the squat.

• Resistance Band Rows

  • Reps: 12, Sets: 3, Rest: 45 seconds
  • Form Cue: Pull the band towards your waist while keeping elbows close to your body.

5. Core-Focused Full Body

• Russian Twists

  • Reps: 15 (each side), Sets: 3, Rest: 45 seconds
  • Form Cue: Keep your feet elevated for more challenge.

• Plank to Side Plank

  • Duration: 30 seconds, Sets: 3, Rest: 45 seconds
  • Form Cue: Rotate your body while keeping your hips lifted.

6. Tabata Style Workout

Each exercise is done for 20 seconds followed by 10 seconds of rest for 8 rounds.

• Jump Squats
• Push-Ups
• High Knees
• Plank Jacks

7. Yoga Flow for Strength

• Downward Dog to Plank

  • Duration: 30 seconds, Sets: 3, Rest: 45 seconds
  • Form Cue: Transition smoothly while engaging your core.

• Warrior II Pose

  • Duration: 30 seconds each side, Sets: 3, Rest: 45 seconds
  • Form Cue: Ensure your front knee is directly over your ankle.

8. Plyometric Power

• Box Jumps (or Step-Ups if no box available)

  • Reps: 10, Sets: 3, Rest: 45 seconds
  • Form Cue: Land softly and bend your knees upon landing.

• Skaters

  • Duration: 30 seconds, Sets: 3, Rest: 45 seconds
  • Form Cue: Push off explosively from one foot to the other.

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)

Complete in: 30-40 minutes

Conclusion

These ten full-body workouts are designed to fit seamlessly into your busy routine in 2026. By incorporating these effective routines, you can maximize your workout time and achieve impressive results without needing to step into a crowded gym. Remember, consistency is key—aim to complete these workouts 3 times a week for optimal results.

For personalized coaching and real-time feedback, consider trying a session with a certified trainer from HipTrain. This could be the next step in your fitness journey!