Best 10 Full Body Workouts for Home in 2026: No Equipment Needed

Finding time to work out can feel impossible for busy professionals. The gym can be intimidating, and many of us struggle to keep our motivation up at home. But what if you could achieve a full-body workout in the comfort of your living room without any equipment? In 2026, we bring you the top 10 full-body workouts that are effective, efficient, and designed to fit into your hectic schedule.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start your workout with this dynamic warm-up to get your blood flowing and muscles ready:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees - 30 seconds
3. Bodyweight Squats - 10 reps
4. Torso Twists - 30 seconds
5. Lateral Lunges - 10 reps (5 per side)

Full Body Workouts

1. Jumping Jacks

• Reps: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and land softly.
• Modification: Step side to side instead of jumping.

2. Push-Ups (Knee or Standard)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

3. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Squat to a chair for support.

4. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body straight.
• Modification: Drop to your knees for an easier hold.

5. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with feet elevated on a couch for more challenge.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged and drive your knees towards your chest.
• Modification: Slow down the pace for an easier version.

7. Lateral Leg Raises

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your legs straight and raise them to hip height.
• Modification: Perform standing and hold onto a wall for balance.

8. Burpees

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your knees slightly bent when you jump back.
• Modification: Step back instead of jumping for an easier version.

9. Superman Exercise

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Lift arms and legs simultaneously, hold for 2 seconds at the top.
• Modification: Raise one arm and the opposite leg for less intensity.

10. Side Plank

• Duration: 20-30 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop your knee for support.

Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|--------------------|------|-------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Push-Ups | 10-15 reps | 3 | 45 seconds | | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lateral Leg Raises | 12 reps per side | 3 | 30 seconds | | Burpees | 8-10 reps | 3 | 45 seconds | | Superman Exercise | 30 seconds | 3 | 30 seconds | | Side Plank | 20-30 seconds | 3 | 30 seconds |

Cool Down (3-5 Minutes)

Finish your workout with these stretches to help your muscles recover:

1. Standing Forward Bend - 30 seconds
2. Child's Pose - 30 seconds
3. Seated Hamstring Stretch - 30 seconds per leg
4. Cat-Cow Stretch - 1 minute

Complete in: 20-30 minutes

Conclusion

These 10 full-body workouts are perfect for busy professionals looking to maximize their time and space without the need for equipment. Incorporate these routines into your weekly schedule, aiming for at least 3 sessions per week with rest days in between. To progress, increase the duration or reps as you become stronger.

For personalized coaching that includes real-time feedback to help you perfect your form, consider trying HipTrain’s live 1-on-1 sessions with certified trainers.