Best 10 Full Body Exercises for Quick Workouts

Finding time for a workout can be challenging, especially for busy professionals juggling work, family, and other commitments. If you’re looking for effective full body exercises that can be completed quickly at home, you’re in the right place. This guide outlines the best 10 full body exercises that require minimal space and can be done without any equipment. Get ready to maximize your workout in under 30 minutes!

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with this dynamic warm-up to prepare your muscles and joints for the workout.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees - 30 seconds
3. Bodyweight Squats - 10 reps
4. Leg Swings - 30 seconds (15 seconds each leg)
5. Torso Twists - 30 seconds

Full Body Exercises

Below are 10 effective full body exercises. Perform each exercise for the specified reps and sets, with rest in between.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-------------------------|---------------|------|----------|-------------------------------|------------------------------------| | 1. Jumping Jacks | 30 seconds | 3 | 30 secs | Land softly to protect knees | Step out instead of jumping | | 2. Push-Ups | 12 reps | 3 | 45 secs | Keep body in a straight line | Perform on knees for an easier version | | 3. Bodyweight Squats | 15 reps | 3 | 30 secs | Push through your heels | Reduce depth to half-squats | | 4. Plank | 30 seconds | 3 | 45 secs | Keep your body in a straight line | Drop to knees for an easier version | | 5. Burpees | 10 reps | 3 | 45 secs | Jump high and land softly | Step back instead of jumping | | 6. Mountain Climbers | 30 seconds | 3 | 30 secs | Drive knees towards your chest | Slow down for a more controlled pace | | 7. Lunges | 12 reps (each leg) | 3 | 45 secs | Keep front knee behind toes | Step back instead of lunging forward | | 8. Tricep Dips | 12 reps | 3 | 30 secs | Keep elbows close to your body | Use a chair for support | | 9. Superman | 15 reps | 3 | 30 secs | Squeeze glutes at the top | Lift arms and legs slightly | | 10. Side Plank | 20 seconds (each side) | 3 | 45 secs | Stack your feet for balance | Drop the bottom knee for support |

Exercise Summary Table

| Exercise Name | Reps/Duration | Sets | Rest | |-------------------------|---------------|------|----------| | Jumping Jacks | 30 seconds | 3 | 30 secs | | Push-Ups | 12 reps | 3 | 45 secs | | Bodyweight Squats | 15 reps | 3 | 30 secs | | Plank | 30 seconds | 3 | 45 secs | | Burpees | 10 reps | 3 | 45 secs | | Mountain Climbers | 30 seconds | 3 | 30 secs | | Lunges | 12 reps (each leg) | 3 | 45 secs | | Tricep Dips | 12 reps | 3 | 30 secs | | Superman | 15 reps | 3 | 30 secs | | Side Plank | 20 seconds (each side) | 3 | 45 secs |

Cool-Down (3-5 Minutes)

Finish your workout with these cool-down stretches to promote recovery.

1. Child's Pose - 30 seconds
2. Standing Forward Bend - 30 seconds
3. Seated Hamstring Stretch - 30 seconds (each leg)
4. Cat-Cow Stretch - 30 seconds
5. Shoulder Stretch - 30 seconds (each arm)

Complete in: Approximately 25-30 minutes.

Conclusion

By incorporating these 10 full body exercises into your routine, you can achieve an effective workout in a short amount of time. Aim to perform this workout 3 times a week for optimal results, allowing for rest days in between. As you progress, feel free to increase the number of sets or decrease rest time to challenge yourself further.

For personalized coaching with real-time feedback, consider signing up for live 1-on-1 sessions with certified trainers at HipTrain. Not only can you save money with HSA/FSA eligibility, but you can also enjoy flexible scheduling that fits your busy lifestyle.