15 Best Full Body Strength Training Exercises to Include in Your Routine

Finding the time and motivation to fit in a workout can be challenging, especially for busy professionals. If you're looking to build strength without needing a gym or a lot of equipment, full body strength training exercises are a perfect fit. They engage multiple muscle groups, maximize efficiency, and can be done in limited space. Here are the 15 best full body strength training exercises you should include in your routine in 2026.

Quick Stats Box:

• Total Time: Approximately 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Land softly to reduce impact on your joints.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and engage your shoulder muscles.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Lower your hips back as if sitting in a chair.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up towards your chest quickly for maximum engagement.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Keep your feet planted and rotate your torso from side to side.

Full Body Strength Training Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|------------|------|------------------|-----------------------------------|-------------------------------------| | Squats (Bodyweight) | 15 reps | 3 | 45 seconds | Keep your weight in your heels. | Chair squats (sit down on a chair) | | Push-Ups | 10 reps | 3 | 45 seconds | Keep your body in a straight line. | Knee push-ups | | Dumbbell Rows | 12 reps | 3 | 45 seconds | Squeeze your shoulder blades together. | Use a water bottle for resistance | | Plank | 30 seconds | 3 | 45 seconds | Keep your body in a straight line. | Drop to your knees | | Lunges | 12 reps each leg | 3 | 45 seconds | Keep your front knee over your ankle. | Step-back lunges | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top. | Single-leg glute bridge | | Deadlifts (Dumbbell) | 12 reps | 3 | 45 seconds | Keep your back straight as you lower. | Use lighter weights or no weight | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight and hips low. | Slow down the pace | | Burpees | 8 reps | 3 | 45 seconds | Jump high at the end for maximum impact. | Step back instead of jumping | | Tricep Dips | 10 reps | 3 | 45 seconds | Keep your elbows close to your body. | Use a chair for support | | Bicycle Crunches | 15 reps each side | 3 | 45 seconds | Keep your lower back on the floor. | Do regular crunches if needed | | Side Plank | 20 seconds each side | 3 | 45 seconds | Stack your feet and keep your body straight. | Drop your knee for support | | Russian Twists | 15 reps each side | 3 | 45 seconds | Keep your back straight and twist from your core. | Do with feet on the ground | | Wall Sit | 30 seconds | 3 | 45 seconds | Press your back against the wall. | Lower your position for less intensity | | Jump Squats | 10 reps | 3 | 45 seconds | Land softly to protect your knees. | Regular squats without the jump |

Cool-Down (3-5 minutes)

1. Hamstring Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Keep your back straight while leaning forward.

2. Quad Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Pull your heel towards your glutes while keeping your knees together.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Relax your shoulders and breathe deeply.

4. Cobra Stretch

   • Duration: 30 seconds
   • Form Cue: Lift your chest while keeping your hips on the floor.

5. Shoulder Stretch

   • Duration: 30 seconds each arm
   • Form Cue: Pull your arm across your body gently.

Complete in: 30-40 minutes

Conclusion

Incorporating these 15 full body strength training exercises into your routine will ensure a balanced workout that targets all major muscle groups while accommodating limited space and equipment. Aim to perform this workout 2-3 times a week, allowing for rest days in between to maximize recovery and growth.

For those looking to progress, consider increasing the weights or reps, or reducing the rest time between sets as you build strength and endurance.

If you're looking for personalized coaching with real-time feedback to ensure you're using the correct form and maximizing your workout efficiency, consider signing up for a session with HipTrain.