Best 10 Full Body Exercises to Add to Your Routine in 2026

Struggling to fit a full-body workout into your busy schedule? You're not alone. Many professionals find it challenging to carve out time for the gym, and often feel intimidated by the equipment or unsure of how to get started. The good news is that you can achieve an effective full-body workout right at home, even in small spaces, without any equipment. These ten exercises are not only efficient but also designed to work multiple muscle groups simultaneously, helping you maximize your workout time.

Quick Stats Box

• Total Time: 25 minutes (including warm-up and cool-down)
• Equipment Needed: None required, optional yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute
   • Get your heart rate up with this classic move.
2. Arm Circles - 1 minute (30 seconds each direction)
   • Open up your shoulders and warm up your upper body.
3. Bodyweight Squats - 1 minute
   • Prepare your legs for the workout ahead.
4. High Knees - 1 minute
   • Engage your core and get your blood pumping.
5. Hip Circles - 1 minute (30 seconds each direction)
   • Mobilize your hips to prevent injury.

Best 10 Full Body Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|------------|------|---------------------|------------------------------------------|-----------------------------------| | 1. Push-Ups | 12 reps | 3 | 45 seconds between sets | Keep your body in a straight line | Knee push-ups for easier version | | 2. Bodyweight Squats | 15 reps | 3 | 45 seconds between sets | Push through your heels | Use a chair for support | | 3. Plank | 30 seconds | 3 | 30 seconds between sets | Keep your body straight, engage your core | Drop to your knees | | 4. Mountain Climbers | 30 seconds | 3 | 45 seconds between sets | Drive your knees towards your chest | Slow down for an easier version | | 5. Burpees | 10 reps | 3 | 60 seconds between sets | Jump high and land softly | Step back instead of jumping | | 6. Reverse Lunges | 12 reps each leg | 3 | 45 seconds between sets | Keep your front knee behind your toes | Reduce depth for easier version | | 7. Tricep Dips | 12 reps | 3 | 45 seconds between sets | Keep your elbows close to your body | Bend your knees for less strain | | 8. Glute Bridges | 15 reps | 3 | 45 seconds between sets | Squeeze your glutes at the top | Single-leg bridge for a challenge | | 9. Plank Jacks | 30 seconds | 3 | 45 seconds between sets | Jump your feet wide and back together | Step out instead of jumping | | 10. Side Lunges | 12 reps each side | 3 | 45 seconds between sets | Sit back into your heel | Limit range of motion for easier version |

Complete in: 25 minutes

Cool-Down (3-5 Minutes)

1. Standing Forward Bend - 1 minute
   • Stretch your hamstrings and lower back.
2. Child's Pose - 1 minute
   • Relax your back and shoulders.
3. Figure Four Stretch - 1 minute each side
   • Open up your hips and glutes.

Conclusion and Next Steps

Incorporating these ten full-body exercises into your routine will not only save you time but also help you build strength and endurance effectively. Aim to complete this workout 3 times per week with rest days in between. As you progress, consider increasing the reps or sets, or decreasing the rest time for an added challenge.

For personalized coaching with real-time feedback, consider HipTrain's live 1-on-1 sessions with certified trainers. This approach can help you refine your form and maximize your results, all while being HSA/FSA eligible for added savings.