Best 10 Full Body Workouts for Fat Loss in 2026

Struggling to find time for the gym or feeling overwhelmed by complicated routines? You’re not alone. Busy professionals often find it challenging to stick to a consistent workout regimen, especially when aiming for fat loss. The good news is that effective full body workouts can be done at home, require minimal space, and can fit into your packed schedule. In this guide, we’ll highlight the best 10 full body workouts for fat loss that you can start today!

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-350 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks
   • Duration: 1 minute
   • Form Cue: Keep your core tight and land softly on your feet.
2. Arm Circles
   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and make small circles.
3. Bodyweight Squats
   • Duration: 1 minute
   • Form Cue: Keep your chest up and push through your heels.
4. High Knees
   • Duration: 1 minute
   • Form Cue: Drive your knees to your chest and pump your arms.
5. Torso Twists
   • Duration: 1 minute
   • Form Cue: Stand tall and rotate your torso side to side.

Full Body Workouts for Fat Loss

1. HIIT Circuit

• Burpees

  • Reps: 10
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly and keep your core engaged.
  • Modification: Step back instead of jumping.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line and drive your knees forward.
  • Modification: Slow down the pace.

2. Strength and Cardio Blend

• Push-Ups

  • Reps: 10-15
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your body straight from head to heels.
  • Modification: Do them on your knees.

• Jump Squats

  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Jump explosively and land softly.
  • Modification: Regular squats.

3. Bodyweight Burn

• Lunges

  • Reps: 12 per leg
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep your front knee over your ankle.
  • Modification: Step back into a reverse lunge.

• Plank to Push-Up

  • Reps: 8-10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Maintain a straight line from head to heels.
  • Modification: Hold plank instead.

4. Tabata Training

• Kettlebell Swings (or dumbbell)
  • Duration: 20 seconds on, 10 seconds off for 4 minutes
  • Form Cue: Hinge at your hips and swing back, then forward.
  • Modification: Use a lighter weight or perform without weight.

5. Core and Balance

• Plank Holds

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep your elbows under your shoulders.
  • Modification: Drop to your knees.

• Side Lunges

  • Reps: 10 per side
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Push your hips back as you lower into the lunge.
  • Modification: Do regular lunges.

6. Compound Movement Focus

• Dumbbell Thrusters
  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Press the weights overhead while standing up from a squat.
  • Modification: Use no weight.

7. Plyometric Power

• Tuck Jumps
  • Reps: 10
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Bring your knees to your chest as you jump.
  • Modification: Perform step-ups instead.

8. Flexibility and Strength

• Yoga Flow
  • Duration: 5 minutes (sun salutations)
  • Form Cue: Focus on your breath and flow through each pose.
  • Modification: Hold poses longer for stability.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------|-----------------------|------|---------------------|----------------------------------| | Burpees | 10 | 3 | 30 seconds | Step back instead of jumping | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow down the pace | | Push-Ups | 10-15 | 3 | 45 seconds | Do on knees | | Jump Squats | 12 | 3 | 45 seconds | Regular squats | | Lunges | 12 per leg | 3 | 45 seconds | Reverse lunges | | Plank to Push-Up | 8-10 | 3 | 45 seconds | Hold plank instead | | Kettlebell Swings | 20 seconds on/off | 4 | 10 seconds | Lighter weight or no weight | | Plank Holds | 30 seconds | 3 | 30 seconds | Drop to knees | | Side Lunges | 10 per side | 3 | 45 seconds | Regular lunges | | Dumbbell Thrusters | 10 | 3 | 45 seconds | No weight | | Tuck Jumps | 10 | 3 | 45 seconds | Step-ups | | Yoga Flow | 5 minutes | 1 | - | Hold poses longer |

Cool-Down (3-5 Minutes)

1. Forward Fold

   • Duration: 1 minute
   • Form Cue: Bend at the hips and let your head hang heavy.

2. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and extend your arms forward.

3. Shoulder Stretch

   • Duration: 1 minute (30 seconds each arm)
   • Form Cue: Pull your arm across your chest gently.

4. Cat-Cow Stretch

   • Duration: 1 minute
   • Form Cue: Alternate between arching and rounding your back.

Complete in: 25-30 minutes

Conclusion

Incorporating these full body workouts into your routine can lead to significant fat loss while saving you time and space. Aim to do these workouts 3x per week, allowing for rest days in between. With dedication and consistency, you’ll be on your way to achieving your fitness goals in 2026.

Ready to take your workouts to the next level? Consider personalized coaching with real-time feedback to ensure you're performing each exercise correctly and effectively.