5 Best Full Body Workouts to Build Muscle at Home in 2026

Struggling to find time to hit the gym? You're not alone. As a busy professional, you might feel overwhelmed by gym intimidation or simply lack the time to dedicate to long workouts. But fear not! In 2026, it's possible to build muscle effectively right from the comfort of your home. The following five full body workouts are designed to maximize muscle gain while being mindful of your time constraints, small spaces, and minimal equipment.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required; light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Workout 1: Bodyweight Blast

Warm-Up (5 minutes)

• Jumping Jacks: 1 minute
• Arm Circles: 1 minute
• High Knees: 1 minute
• Dynamic Lunges: 1 minute
• Bodyweight Squats: 1 minute

Workout:

1. Push-Ups (Standard or Knee Push-Ups)

   • 10 reps
   • 3 sets
   • Rest: 45 seconds between sets
   • Tempo: 2 seconds down, 1 second pause, 2 seconds up
   • Cue: Keep your body in a straight line from head to heels.
   • Modification: Perform on your knees for easier version.

2. Bodyweight Squats

   • 15 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 3 seconds down, 1 second pause, 1 second up
   • Cue: Squeeze your glutes at the top.
   • Modification: Do half squats for easier version.

3. Plank to Shoulder Tap

   • 10 reps (5 taps each side)
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 1 second per tap
   • Cue: Keep your hips stable as you tap.
   • Modification: Perform from your knees.

4. Lunges (Forward or Reverse)

   • 10 reps each leg
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds down, 1 second pause, 2 seconds up
   • Cue: Step far enough to keep your knee behind your toes.
   • Modification: Do static lunges for easier version.

5. Burpees (or Modified Burpees)

   • 8 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 3 seconds down, 1 second pause, 1 second up
   • Cue: Land softly and control your descent.
   • Modification: Step back instead of jumping.

Cool-Down (3-5 minutes)

• Forward Fold Stretch: 1 minute
• Seated Hamstring Stretch: 1 minute per leg
• Child's Pose: 1 minute

Complete in: 25-30 minutes

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Workout 2: Dumbbell Dynamite

Warm-Up (5 minutes)

• Arm Swings: 1 minute
• Hip Circles: 1 minute
• Butt Kicks: 1 minute
• Bodyweight Squats: 1 minute
• Dynamic Toe Touches: 1 minute

Workout:

1. Dumbbell Deadlifts

   • 12 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds down, 1 second pause, 2 seconds up
   • Cue: Keep your back flat, hinge at the hips.
   • Modification: Use water bottles if dumbbells are unavailable.

2. Dumbbell Shoulder Press

   • 10 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds up, 1 second pause, 2 seconds down
   • Cue: Press the weights overhead without arching your back.
   • Modification: Perform seated for easier version.

3. Dumbbell Rows

   • 12 reps (6 each arm)
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds up, 1 second pause, 2 seconds down
   • Cue: Keep your elbow close to your body.
   • Modification: Use lighter weights for easier version.

4. Dumbbell Step-Ups

   • 10 reps each leg
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds up, 1 second pause, 2 seconds down
   • Cue: Drive your knee high as you step up.
   • Modification: Step onto a lower surface for easier version.

5. Dumbbell Chest Press

   • 10 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds down, 1 second pause, 2 seconds up
   • Cue: Keep your elbows slightly tucked.
   • Modification: Use lighter weights or perform on the floor.

Cool-Down (3-5 minutes)

• Chest Stretch: 1 minute
• Seated Forward Bend: 1 minute
• Cobra Stretch: 1 minute

Complete in: 25-30 minutes

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Workout 3: HIIT for Strength

Warm-Up (5 minutes)

• Jump Rope (or simulate): 1 minute
• Arm Circles: 1 minute
• High Knees: 1 minute
• Side Lunges: 1 minute
• Bodyweight Squats: 1 minute

Workout:

1. High Knees

   • 30 seconds
   • 3 sets
   • Rest: 30 seconds
   • Tempo: Fast pace
   • Cue: Pump your arms vigorously.
   • Modification: March in place for easier version.

2. Dumbbell Thrusters

   • 10 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds down, 1 second pause, 2 seconds up
   • Cue: Drive through your heels as you stand.
   • Modification: Use body weight instead of dumbbells.

3. Mountain Climbers

   • 30 seconds
   • 3 sets
   • Rest: 30 seconds
   • Tempo: Fast pace
   • Cue: Keep your core engaged throughout.
   • Modification: Slow down the pace for easier version.

4. Dumbbell Swings

   • 12 reps
   • 3 sets
   • Rest: 45 seconds
   • Tempo: 2 seconds up, 1 second pause, 2 seconds down
   • Cue: Hinge at the hips, not the knees.
   • Modification: Use a lighter weight or no weight.

5. Plank Jacks

   • 30 seconds
   • 3 sets
   • Rest: 30 seconds
   • Tempo: Fast pace
   • Cue: Keep your core tight and back flat.
   • Modification: Step out instead of jumping.

Cool-Down (3-5 minutes)

• Forward Bend: 1 minute
• Seated Butterfly Stretch: 1 minute
• Child's Pose: 1 minute

Complete in: 25-30 minutes

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Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Tempo | |-----------------------------|---------------|------|------------|------------------------------| | Push-Ups | 10 reps | 3 | 45 seconds | 2s down, 1s pause, 2s up | | Bodyweight Squats | 15 reps | 3 | 45 seconds | 3s down, 1s pause, 1s up | | Plank to Shoulder Tap | 10 reps | 3 | 45 seconds | 1s per tap | | Lunges | 10 reps/leg | 3 | 45 seconds | 2s down, 1s pause, 2s up | | Burpees | 8 reps | 3 | 45 seconds | 3s down, 1s pause, 1s up |

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Conclusion and Next Steps

These five full body workouts are designed for busy professionals looking to build muscle at home in 2026. Aim to complete these workouts 3 times per week, allowing for rest days between sessions. As you progress, consider increasing the weights for the dumbbell workouts or adding more advanced variations of each exercise to keep challenging your muscles.

Ready to take your fitness journey to the next level? Consider personalized coaching with real-time feedback from certified trainers at HipTrain.