5 Best Full Body Workouts to Try in 2026

Are you struggling to fit effective workouts into your busy schedule? Do you find yourself feeling intimidated by the gym or stuck in a plateau? In 2026, you can overcome these hurdles with five incredible full body workouts designed specifically for busy professionals like you. These workouts require minimal space and no equipment, making them perfect for home use, and they will help you maximize your time and effort.

Quick Stats:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the workout with this quick warm-up to increase your heart rate and loosen up your muscles:

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 Lunges - 1 minute (alternating legs)

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support or try jump squats for added intensity.

2. Push-Ups (Incline Push-Ups)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do incline push-ups against a wall for easier variation or try clapping push-ups for more challenge.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable and avoid swaying.
• Modification: Drop to your knees for an easier version or increase the duration to 45 seconds for more challenge.

4. Reverse Lunges

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough that your knee doesn’t go past your toes.
• Modification: Perform static lunges or add a jump to increase intensity.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and shoulders over your wrists.
• Modification: Perform at a slower pace for an easier version or increase to 45 seconds for added challenge.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------------|------|-------------|-----------------------------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds | Squats to a chair / Jump squats | | Push-Ups | 10-12 reps | 3 | 45 seconds | Incline push-ups / Clapping push-ups| | Plank to Shoulder Tap | 30 seconds | 3 | 45 seconds | Knee plank / 45 seconds | | Reverse Lunges | 12 reps per leg | 3 | 45 seconds | Static lunges / Jump lunges | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slower pace / 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to promote recovery:

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

Complete in: 25-30 minutes

Conclusion

These five full body workouts are designed to fit seamlessly into your busy life while providing a comprehensive strength and cardio challenge. Aim to perform this routine 3 times a week with rest days in between for optimal results.

As you become more comfortable, consider adding weights or increasing reps to progress. If you're looking for personalized guidance, consider trying live 1-on-1 video training with certified trainers at HipTrain.