5 Best Full Body Workouts You Can Do with Minimal Equipment in 2026

Are you a busy professional struggling to find time for the gym? Do you feel intimidated by crowded fitness spaces or find yourself plateauing in your home workouts? If so, you’re not alone. Many people seek effective full-body workouts that can be done with minimal equipment. In 2026, we’ve identified five of the best workouts that require little more than your body weight and perhaps a few light weights. Let's dive in!

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat, light dumbbells (optional, 5-10 lbs)
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. High Knees: 1 minute
3. Bodyweight Squats: 1 minute (12-15 reps)
4. Torso Twists: 1 minute
5. Lateral Leg Swings: 1 minute (30 seconds each leg)

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups (Knee or Standard)

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

• Squats

  • Reps: 15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Push through your heels and squeeze your glutes at the top.
  • Modification: Use a chair for support if needed.

• Plank

  • Duration: 30-45 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your core tight and avoid sagging hips.
  • Modification: Drop to your knees for an easier version.

2. Dumbbell Full Body Blast

• Dumbbell Deadlifts

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your back straight and hinge at the hips.
  • Modification: Use no weights or lighter weights.

• Dumbbell Shoulder Press

  • Reps: 10-12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Press straight up, keeping elbows slightly in front.
  • Modification: Perform seated.

• Dumbbell Rows

  • Reps: 10 each arm
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your elbow close to your body as you lift.
  • Modification: Use just one dumbbell for both arms.

3. HIIT Full Body

• Burpees

  • Reps: 10
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Jump high, land softly, and keep your core engaged.
  • Modification: Step back instead of jumping for an easier version.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Drive your knees toward your chest quickly.
  • Modification: Slow down for a gentler version.

• Jumping Jacks

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly and keep your arms straight.
  • Modification: Step side to side instead of jumping.

4. Pilates-Inspired Full Body

• Glute Bridges

  • Reps: 15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
  • Modification: Perform with feet elevated on a chair.

• Side Plank

  • Duration: 20-30 seconds each side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to feet.
  • Modification: Drop your lower knee for support.

• Leg Raises

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your lower back pressed into the mat.
  • Modification: Bend your knees for an easier version.

5. Core and Strength Combo

• Russian Twists

  • Reps: 12 each side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your back straight and twist from your torso.
  • Modification: Keep your feet on the ground.

• Plank Shoulder Taps

  • Reps: 10 each side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your hips stable as you tap your shoulders.
  • Modification: Drop to your knees.

• Bicycle Crunches

  • Reps: 15 each side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your elbows wide and twist through your core.
  • Modification: Slow down the tempo for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|--------------------|------|--------------| | Push-Ups | 10-15 | 3 | 45 seconds | | Squats | 15 | 3 | 45 seconds | | Plank | 30-45 seconds | 3 | 30 seconds | | Dumbbell Deadlifts | 12 | 3 | 45 seconds | | Dumbbell Shoulder Press | 10-12 | 3 | 45 seconds | | Dumbbell Rows | 10 each arm | 3 | 45 seconds | | Burpees | 10 | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 45 seconds | | Side Plank | 20-30 seconds each | 3 | 30 seconds | | Leg Raises | 12 | 3 | 45 seconds | | Russian Twists | 12 each side | 3 | 30 seconds | | Plank Shoulder Taps | 10 each side | 3 | 30 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Figure Four Stretch: 30 seconds each side
4. Cat-Cow Stretch: 1 minute

Complete in: 25-30 minutes

Conclusion

These five full-body workouts can easily be integrated into your busy schedule. They require minimal equipment and can be performed in a small space, making them perfect for home workouts. To progress, consider increasing the number of reps or sets, or incorporating heavier weights as you build strength.

If you’re looking for personalized coaching with real-time feedback, consider trying out HipTrain’s live 1-on-1 sessions with certified trainers.