Best 10 Full Body Workouts for At-Home Training in 2026

Finding effective full-body workouts that fit into a busy schedule can be a challenge, especially when working out at home. The intimidation of the gym, coupled with the struggle to find time, often leads to skipped workouts and stalled progress. In 2026, it’s crucial to have accessible, efficient workouts that can be done in the comfort of your own home—no fancy equipment required.

Here are the best 10 full-body workouts for at-home training that you can start today.

Quick Stats Box

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

1. Bodyweight Circuit

Complete in: 25 minutes

Warm-Up (5 min):

• Jumping jacks: 1 min
• Arm circles: 1 min
• High knees: 1 min
• Bodyweight squats: 1 min
• Hip circles: 1 min

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Keep your body straight from head to heels | Knee push-ups for easier version | | Squats | 15 reps | 3 | 45 seconds | Push through your heels, chest up | Use a chair for support | | Plank | 30 seconds | 3 | 45 seconds | Elbows directly under shoulders | Drop knees to the ground | | Burpees | 8-10 reps | 3 | 45 seconds | Jump high and land softly | Step back instead of jumping | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight and back flat | Slow down the pace |

Cool-Down (3-5 min):

• Forward fold: 1 min
• Child’s pose: 1 min
• Seated hamstring stretch: 1 min

2. Dumbbell Full-Body Blast

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Dumbbell Squats | 12 reps | 3 | 45 seconds | Hold weights by your sides, chest up | No weights for easier version | | Bent-Over Rows | 12 reps | 3 | 45 seconds | Keep back flat, pull weights to your hip | Use a water bottle if no dumbbells | | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Hinge at hips, keep weights close | No weights for easier version | | Dumbbell Shoulder Press | 10 reps | 3 | 45 seconds | Press straight up, avoid arching back | Seated position for support | | Russian Twists | 15 reps each side | 3 | 45 seconds | Keep feet elevated for more challenge | Keep feet on the ground |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

3. HIIT Full-Body Workout

Complete in: 25 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Jump Squats | 30 seconds | 3 | 30 seconds | Land softly, keep knees behind toes | Regular squats | | Push-Up to T-Plank | 30 seconds | 3 | 30 seconds | Rotate your body fully to face the side | Drop to knees for easier version | | Skaters | 30 seconds | 3 | 30 seconds | Keep your core tight, jump side to side | Step side-to-side | | Plank Jacks | 30 seconds | 3 | 30 seconds | Keep your body straight while jumping | Step out instead of jumping | | High Knees | 30 seconds | 3 | 30 seconds | Drive knees up to waist height | March in place for easier version |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

4. Resistance Band Full-Body

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Band Squats | 12 reps | 3 | 45 seconds | Keep tension on the band, chest up | No band for easier version | | Seated Rows | 12 reps | 3 | 45 seconds | Squeeze shoulder blades together | Use a towel for a similar motion | | Band Chest Press | 12 reps | 3 | 45 seconds | Keep elbows at shoulder height | Perform without a band | | Lateral Band Walks | 10 steps each way | 3 | 45 seconds | Keep knees aligned with toes | Shorten distance for easier version | | Overhead Tricep Extensions | 12 reps | 3 | 45 seconds | Keep elbows close to your head | Perform seated for support |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

5. Yoga Flow Full Body

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Sun Salutation A | 5 breaths | 3 | 1 minute | Move fluidly, connect breath with movement | Slow down the pace | | Warrior II | 30 seconds each side | 3 | 1 minute | Keep front knee aligned with ankle | Use a wall for balance | | Downward Dog | 30 seconds | 3 | 1 minute | Press heels towards the ground | Bend knees to ease tension | | Plank | 30 seconds | 3 | 1 minute | Activate core, avoid sagging hips | Drop knees to the ground | | Child’s Pose | 1 minute | 3 | 1 minute | Relax and breathe deeply | Stay longer for added relaxation |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

6. Tabata Full Body

Complete in: 25 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Duration | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Squat Jumps | 20 seconds | 8 | 10 seconds | Land softly, keep knees behind toes | Regular squats | | Push-Ups | 20 seconds | 8 | 10 seconds | Keep body straight from head to heels | Knee push-ups | | High Knees | 20 seconds | 8 | 10 seconds | Drive knees up to waist height | March in place | | Plank Jacks | 20 seconds | 8 | 10 seconds | Keep your body straight while jumping | Step out instead of jumping |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

7. Pilates Full Body

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Hundred | 100 pulses | 3 | 45 seconds | Keep shoulders down, draw belly in | Bend knees for easier version | | Roll-Up | 10 reps | 3 | 45 seconds | Roll down one vertebra at a time | Keep knees bent for easier version | | Single Leg Circles | 10 circles each leg | 3 | 45 seconds | Keep hips stable, draw circles with the leg | Keep the leg closer to the ground | | Plank to Side Plank | 10 reps | 3 | 45 seconds | Rotate feet and body as one unit | Drop knees to the ground | | Swimming | 30 seconds | 3 | 45 seconds | Lift opposite arm and leg, keep torso stable | Keep limbs lower for easier version |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

8. Strength and Cardio Fusion

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Keep a steady pace | Step side to side | | Push-Ups | 10 reps | 3 | 30 seconds | Keep your body straight | Knee push-ups | | Skaters | 30 seconds | 3 | 30 seconds | Keep your core tight | Step side to side | | Plank | 30 seconds | 3 | 30 seconds | Elbows directly under shoulders | Drop knees to the ground | | Burpees | 5-8 reps | 3 | 30 seconds | Jump high and land softly | Step back instead of jumping |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

9. Core-Focused Full Body

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Plank | 30 seconds | 3 | 45 seconds | Keep your body straight | Drop knees to the ground | | Bicycle Crunches | 15 reps each side | 3 | 45 seconds | Keep elbows wide as you twist | Keep feet on the ground for support | | Side Plank | 30 seconds each side | 3 | 45 seconds | Keep hips lifted | Drop knee to the ground | | Reverse Crunches | 12 reps | 3 | 45 seconds | Use your abs to lift hips off the ground | Keep feet on the ground for support | | Russian Twists | 10 reps each side | 3 | 45 seconds | Keep feet elevated for more challenge | Keep feet on the ground |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

10. Family-Friendly Full Body

Complete in: 30 minutes

Warm-Up (5 min): Same as Bodyweight Circuit.

Workout: | Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------------|------|-------------|--------------------------------------------|---------------------------------------| | Animal Walks | 30 seconds | 3 | 30 seconds | Crawl like a bear or crab | Walk on feet instead | | Balloon Pop Squats | 10 reps | 3 | 30 seconds | Pretend to pop a balloon on the way down | Regular squats | | Partner Push-Ups | 10 reps | 3 | 30 seconds | Clap hands with partner at the top | Knee push-ups | | Dance Break | 30 seconds | 3 | 30 seconds | Just move and have fun | Any dance move | | Freeze Tag | 5 mins | 3 (play) | 1 minute | Chase and freeze for fun | Play in slow motion |

Cool-Down (3-5 min): Same as Bodyweight Circuit.

Conclusion

These 10 full-body workouts provide a variety of options to keep your training fresh and engaging at home. Feel free to mix and match exercises from different workouts to create your own personalized routine. Remember to listen to your body, and gradually increase intensity as you get stronger.

For further support and personalized coaching with real-time feedback, consider our live 1-on-1 video training sessions with certified trainers. You can save 30%+ with HSA/FSA eligibility, making it an affordable option for busy professionals like you.