7 Best Full Body Workouts You Can Do at Home in 2026

Finding the time and motivation to work out can be a challenge, especially for busy professionals juggling work, family, and personal commitments. Gym intimidation and the need for equipment often deter people from sticking to their fitness goals. Fortunately, effective full body workouts can be done at home with no equipment, allowing you to maximize your effort in minimal time.

Quick Stats

• Total Time: 20-30 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 150-300 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles

   • 30 seconds forward, 30 seconds backward
   • Form Cue: Keep your elbows slightly bent and make large circles.

2. High Knees

   • 1 minute
   • Form Cue: Drive your knees up to hip level, maintaining a quick pace.

3. Bodyweight Squats

   • 1 minute
   • Form Cue: Keep your chest up and push through your heels.

4. Torso Twists

   • 1 minute
   • Form Cue: Rotate from your waist, keeping your hips stable.

5. Leg Swings

   • 30 seconds per leg
   • Form Cue: Swing your leg forward and back without bending your knee.

Full Body Workout List

1. Burpees

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively, landing softly with bent knees.
• Modification: Step back instead of jumping.

2. Push-Ups

• Reps: 12
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees.

3. Jump Squats

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly, absorbing the impact with your knees.
• Modification: Regular squats without the jump.

4. Mountain Climbers

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

5. Plank to Side Plank

• Duration: 30 seconds on each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and engage your obliques.
• Modification: Drop your knee to the ground during the side plank.

6. Reverse Lunges

• Reps: 12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back and lower your hips until both knees are at 90 degrees.
• Modification: Step forward instead of backward.

7. Glute Bridges

• Reps: 15
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for added difficulty.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------------|------|--------------------| | Burpees | 10 | 3 | 45 seconds | | Push-Ups | 12 | 3 | 30 seconds | | Jump Squats | 15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Plank to Side Plank | 30 seconds each side| 3 | 30 seconds | | Reverse Lunges | 12 per leg | 3 | 45 seconds | | Glute Bridges | 15 | 3 | 30 seconds |

Cool-Down (3-5 minutes)

1. Standing Forward Bend

   • Hold for 30 seconds
   • Form Cue: Keep your knees slightly bent.

2. Child's Pose

   • Hold for 1 minute
   • Form Cue: Relax your shoulders and reach forward.

3. Seated Hamstring Stretch

   • Hold for 30 seconds per leg
   • Form Cue: Keep your back straight as you lean forward.

4. Cat-Cow Stretch

   • 1 minute
   • Form Cue: Move slowly between positions, focusing on your breath.

Complete in: 25-30 minutes

Conclusion

With these 7 effective full body workouts, you can efficiently fit exercise into your busy schedule without any equipment. Aim to complete this workout 3 times a week with rest days in between for optimal recovery and results. As you become more comfortable, consider increasing the intensity by adding more reps or reducing rest times.

To take your fitness journey further, consider personalized coaching for real-time feedback and tailored workouts.