Best 10 Full Body Workouts to Burn Calories Fast (2026 Edition)

Struggling to find time for the gym? Intimidated by crowded spaces or equipment? Or perhaps you’ve hit a plateau and need a fresh challenge? You're not alone. Busy professionals often find it hard to prioritize fitness, but effective full-body workouts can fit into your schedule, help you burn calories, and boost your weight loss efforts—all from the comfort of your home.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Get your body ready for action with this quick warm-up to prevent injury and improve performance.

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. Jumping Jacks - 1 minute

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1. Burpees

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly to minimize impact.
• Modification: Step back instead of jumping.

2. Push-Ups (Knee or Standard)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

3. Squat Jumps

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Explode upward and land softly.
• Modification: Perform regular squats without the jump.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight as you drive your knees to your chest.
• Modification: Slow down for a more controlled movement.

5. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Minimize hip movement by engaging your core.
• Modification: Drop to your knees for an easier version.

6. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold the position at the top for added difficulty.

7. Lateral Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heel.
• Modification: Reduce the range of motion for a gentler version.

8. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips down as you jump your feet out and in.
• Modification: Step out one foot at a time instead of jumping.

9. T-Push-Ups

• Reps: 6 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Rotate your body fully as you lift your arm to the ceiling.
• Modification: Perform the push-up on your knees.

10. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Perform the movement slowly to maintain control.

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Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-------------------------|-----------------------|------|---------------|-------------------------------| | Burpees | 10 reps | 3 | 45 seconds | Step back instead of jumping | | Push-Ups | 12 reps | 3 | 45 seconds | Drop to knees | | Squat Jumps | 10 reps | 3 | 45 seconds | Regular squats | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow down | | Plank to Shoulder Tap | 10 taps per side | 3 | 45 seconds | Drop to knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Hold at the top | | Lateral Lunges | 10 reps per side | 3 | 45 seconds | Reduce range of motion | | Plank Jacks | 30 seconds | 3 | 45 seconds | Step out one foot at a time | | T-Push-Ups | 6 reps per side | 3 | 45 seconds | Push-up on knees | | Bicycle Crunches | 15 reps per side | 3 | 45 seconds | Perform slowly |

Cool-Down (3-5 minutes)

Finish your workout with these gentle stretches to promote recovery.

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

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Complete in: 25-30 minutes

These full-body workouts are designed to fit into your busy schedule while delivering a high-calorie burn. Aim to complete this routine 3 times a week with rest days in between for optimal results.

Conclusion

Now that you have the best full-body workouts to burn calories fast in 2026, it's time to put them into action. Start with the warm-up, follow the exercises, and finish with a cool-down. Track your progress, and as you become stronger, consider adding more reps or sets to challenge yourself further.

For personalized guidance and real-time form correction, consider our live 1-on-1 video training sessions with certified trainers.