7 Best Full Body Workouts You Can Do at Home

Finding time for the gym can be a challenge, especially for busy professionals. Whether you're battling gym intimidation, struggling with a plateau, or simply don't have the time to commute, effective home workouts can be your solution. In 2026, with more people working from home, it's crucial to have a reliable full-body workout routine that fits into your schedule and space.

Quick Stats Box

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

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your body for the workout.

1. Arm Circles

   • Duration: 30 seconds
   • Rest: None
   • Form Cue: Keep your arms straight and make small circles.

2. Leg Swings

   • Duration: 30 seconds per leg
   • Rest: None
   • Form Cue: Maintain balance while swinging your leg forward and backward.

3. High Knees

   • Duration: 1 minute
   • Rest: None
   • Form Cue: Lift your knees to hip height, pump your arms.

4. Bodyweight Squats

   • Duration: 1 minute
   • Rest: None
   • Form Cue: Keep your chest up and push your hips back.

5. Torso Twists

   • Duration: 1 minute
   • Rest: None
   • Form Cue: Rotate your torso while keeping your hips facing forward.

Full Body Workouts

1. Push-Up (Standard/Modified)

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

2. Bodyweight Squats

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the movement.
• Modification: Use a chair for support if needed.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable while tapping your shoulder.
• Modification: Drop to your knees for an easier variation.

4. Reverse Lunges

• Reps: 10-12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Step back to a smaller range of motion.

5. Tricep Dips (Using a Chair)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to decrease difficulty.

6. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for an advanced option.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------|-------------------|------|--------------------|----------------------------------| | Push-Up | 10-15 | 3 | 45 seconds | Knees on the ground | | Bodyweight Squats | 15-20 | 3 | 45 seconds | Chair support | | Plank to Shoulder Tap | 30 seconds | 3 | 45 seconds | Knees down | | Reverse Lunges | 10-12 per leg | 3 | 45 seconds | Smaller step back | | Tricep Dips | 10-15 | 3 | 45 seconds | Bend knees | | Glute Bridges | 15-20 | 3 | 45 seconds | Single-leg option | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow down |

Cool-Down (3-5 Minutes)

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

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Let your head hang heavy, relaxing your neck.

2. Child's Pose

   • Duration: 1 minute
   • Form Cue: Reach your arms forward and relax your back.

3. Seated Hamstring Stretch

   • Duration: 1 minute per leg
   • Form Cue: Keep your back straight as you lean forward.

Complete in: 25-30 minutes

Conclusion

These seven full-body workouts are designed for busy professionals who want to maximize their time and space at home. You can mix and match these exercises throughout the week to keep your routine fresh and challenging. Aim to complete this workout 3 times a week with rest days in between for optimal recovery.

As you progress, consider adding variations or increasing your reps to keep challenging your body. With dedication and consistency, you'll see improvements in strength and endurance.