Best 10 Full Body Workouts for Small Spaces in 2026

Finding time for effective workouts in a busy schedule can be a challenge, especially when you're limited to small spaces. If you're tired of navigating crowded gyms or struggling to fit in a workout at home, you’re not alone. The good news is that you can achieve a full-body workout without needing a lot of space or equipment.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-300 calories depending on intensity

Warm-Up (5 Minutes)

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

1. Jumping Jacks

   • Duration: 1 minute
   • Modification: Step side to side if jumping is too intense.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Modification: Keep arms bent at 90 degrees if straight arms are too challenging.

3. Bodyweight Squats

   • Reps: 10-15
   • Modification: Reduce depth of squat as needed.

4. High Knees

   • Duration: 1 minute
   • Modification: March in place, bringing knees high.

5. Torso Twists

   • Duration: 1 minute
   • Modification: Keep feet planted and twist gently at the waist.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and weight in your heels.
• Modification: Chair squats (sit back onto a chair).

2. Push-Ups (Knee or Standard)

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels or knees.
• Modification: Wall push-ups for easier option.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep hips steady as you tap shoulders.
• Modification: Perform on knees for a gentler version.

4. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges for a harder variation.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back straight.
• Modification: Slow down the pace for an easier version.

6. Tricep Dips (using a chair)

• Reps: 10-12
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep elbows close to your body as you dip down.
• Modification: Bend knees to reduce difficulty.

7. Lateral Lunges

• Reps: 10 each side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Push through the heel of the lunging leg.
• Modification: Reduce range of motion if needed.

8. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep core engaged and avoid sagging hips.
• Modification: Step feet out one at a time instead of jumping.

9. Bicycle Crunches

• Reps: 15 each side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform regular crunches for less intensity.

10. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively and land softly.
• Modification: Step back instead of jumping for a gentler version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------------|------|----------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 10-12 | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Tricep Dips | 10-12 | 3 | 30 seconds | | Lateral Lunges | 10 each side | 3 | 30 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Bicycle Crunches | 15 each side | 3 | 30 seconds | | Burpees | 8-10 | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with this stretching routine to help your muscles recover.

1. Child's Pose

   • Duration: 1 minute

2. Cobra Stretch

   • Duration: 30 seconds

3. Seated Forward Bend

   • Duration: 1 minute

4. Figure Four Stretch

   • Duration: 30 seconds each leg

5. Neck Stretch

   • Duration: 30 seconds each side

Complete in: 20-30 minutes

Conclusion

These 10 full-body workouts are designed for busy professionals looking to maximize their exercise routine in limited spaces. Each exercise can be modified to suit your fitness level, ensuring you can achieve an effective workout without the intimidation of a gym. To keep progressing, aim to increase your reps or sets as you build strength.

For personalized coaching and real-time feedback, consider the benefits of live 1-on-1 sessions with certified trainers.