5 Best Full Body Workouts to Transform Your Home Training in 2026

Are you a busy professional struggling to fit effective workouts into your packed schedule? The intimidation of the gym, along with time constraints and the need for budget-friendly fitness solutions, can often make it seem impossible to stay active. But fear not! In 2026, you can transform your home training routine with these five full body workouts designed specifically for your needs. Each workout is efficient, requires minimal space, and can be done without equipment or with just a few light weights.

Quick Stats Box

• Total Time: 25-30 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 200-300 calories depending on intensity

Workout #1: Bodyweight Circuit

Warm-Up (5 minutes)

1. Arm Circles: 30 seconds
2. High Knees: 30 seconds
3. Leg Swings: 30 seconds (15 seconds each leg)
4. Torso Twists: 30 seconds
5. Jumping Jacks: 1 minute

Exercise List

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|-------------|--------|--------------------|------------------------------------------|-----------------------------------| | Push-Ups (Knee Push-Ups) | 10-12 reps | 3 | 45 seconds between sets | Keep elbows close to your body | Perform on knees for easier version | | Squats (Chair Squats) | 15 reps | 3 | 45 seconds between sets | Push through heels, keep chest up | Use a chair for support | | Plank (Knee Plank) | 30 seconds | 3 | 45 seconds between sets | Keep body in a straight line | Drop knees to make it easier | | Mountain Climbers | 30 seconds | 3 | 45 seconds between sets | Drive knees towards chest quickly | Slow down for easier version | | Glute Bridges (Single-Leg Glute Bridges) | 12 reps (each leg) | 3 | 45 seconds between sets | Squeeze glutes at the top for 2 seconds | Lower back on the floor for support |

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: 25-30 minutes

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Workout #2: HIIT Blast

Warm-Up (5 minutes)

1. Jump Rope (or simulate): 1 minute
2. Dynamic Lunges: 30 seconds
3. Arm Swings: 1 minute
4. Hip Circles: 30 seconds
5. Butt Kickers: 1 minute

Exercise List

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |------------------------|-------------|--------|--------------------|------------------------------------------|-----------------------------------| | Burpees | 30 seconds | 4 | 30 seconds between sets | Jump back into a plank position | Step back instead of jumping | | Jump Squats | 30 seconds | 4 | 30 seconds between sets | Land softly, knees behind toes | Regular squats without jump | | Skaters | 30 seconds | 4 | 30 seconds between sets | Keep your core tight while moving side to side | Reduce range for easier version | | Plank Jacks | 30 seconds | 4 | 30 seconds between sets | Keep hips steady, jump feet wide | Step feet out one at a time | | Russian Twists | 30 seconds | 4 | 30 seconds between sets | Keep back straight, twist from the waist| Keep feet on the ground |

Cool-Down (3-5 minutes)

1. Cat-Cow Stretch: 1 minute
2. Figure Four Stretch: 1 minute (30 seconds per leg)
3. Seated Forward Fold: 1 minute

Complete in: 25-30 minutes

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Workout #3: Strength and Tone

Warm-Up (5 minutes)

1. Arm Crosses: 1 minute
2. Walking Lunges: 1 minute
3. Hip Openers: 1 minute
4. Torso Twists: 1 minute
5. Light Jog in Place: 1 minute

Exercise List

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|-------------|--------|--------------------|------------------------------------------|-----------------------------------| | Dumbbell Deadlifts (Bodyweight Deadlifts) | 12 reps | 3 | 45 seconds between sets | Keep back flat and hinge at hips | Use no weights for easier version | | Push Press (Overhead Reach) | 10 reps | 3 | 45 seconds between sets | Press weights overhead in one motion | Use water bottles instead of dumbbells | | Dumbbell Rows (Bodyweight Rows) | 12 reps (each arm) | 3 | 45 seconds between sets | Keep elbow close to the body | Perform bent-over rows with no weights | | Lateral Lunges (Side Lunges) | 10 reps (each side) | 3 | 45 seconds between sets | Keep the opposite leg straight | Step out to a smaller range | | Plank to Push-Up (Knee Plank to Push-Up) | 10 reps | 3 | 45 seconds between sets | Maintain a straight line from head to heels | Drop knees for easier version |

Cool-Down (3-5 minutes)

1. Standing Quad Stretch: 30 seconds (each leg)
2. Cobra Stretch: 1 minute
3. Child’s Pose: 1 minute

Complete in: 25-30 minutes

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Workout #4: Cardio and Core

Warm-Up (5 minutes)

1. March in Place: 1 minute
2. Arm Circles: 1 minute
3. Leg Swings: 1 minute
4. Torso Twists: 1 minute
5. High Knees: 1 minute

Exercise List

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |------------------------|-------------|--------|--------------------|------------------------------------------|-----------------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds between sets | Keep arms and legs wide | Step out instead of jumping | | Plank Hold | 30 seconds | 3 | 30 seconds between sets | Keep body in a straight line | Drop knees for easier version | | Bicycle Crunches | 30 seconds | 3 | 30 seconds between sets | Keep lower back pressed into the floor | Perform with feet on the ground | | Side Plank (Knee Side Plank) | 30 seconds (each side) | 3 | 30 seconds between sets | Keep body in a straight line | Drop knee to the floor | | Flutter Kicks | 30 seconds | 3 | 30 seconds between sets | Keep lower back pressed into the floor | Bend knees for easier version |

Cool-Down (3-5 minutes)

1. Forward Fold: 1 minute
2. Supine Spinal Twist: 1 minute (30 seconds each side)
3. Child’s Pose: 1 minute

Complete in: 25-30 minutes

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Workout #5: Flexibility and Mobility

Warm-Up (5 minutes)

1. Gentle Jog in Place: 1 minute
2. Arm Swings: 1 minute
3. Leg Swings: 1 minute
4. Hip Circles: 1 minute
5. Torso Twists: 1 minute

Exercise List

| Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |------------------------|-------------|--------|--------------------|------------------------------------------|-----------------------------------| | Downward Dog | 30 seconds | 3 | 30 seconds between sets | Press heels towards the floor | Bend knees slightly if needed | | Seated Forward Bend | 30 seconds | 3 | 30 seconds between sets | Reach towards toes, keep back straight | Bend knees for easier version | | Butterfly Stretch | 30 seconds | 3 | 30 seconds between sets | Press knees towards the floor | Sit on a cushion for support | | Pigeon Pose | 30 seconds (each leg) | 3 | 30 seconds between sets | Keep hips square to the floor | Drop back knee to the floor | | Cat-Cow Stretch | 30 seconds | 3 | 30 seconds between sets | Move slowly and breathe deeply | Hold each position longer for more stretch |

Cool-Down (3-5 minutes)

1. Lying Hamstring Stretch: 1 minute (30 seconds each leg)
2. Kneeling Hip Flexor Stretch: 1 minute (30 seconds each leg)
3. Child’s Pose: 1 minute

Complete in: 25-30 minutes

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Conclusion

These five full body workouts are designed to fit into your busy lifestyle while providing effective training right at home. Whether you're looking to build strength, improve cardio, or enhance flexibility, you can easily integrate these routines into your week. Aim to do these workouts 3 times a week with rest days in between.

For personalized coaching with real-time feedback from certified trainers, consider signing up for a session that fits your schedule. HSA/FSA eligible, you can save 30%+ with pre-tax dollars while enjoying the flexibility of training from home!