Best 10 Full Body Workouts to Burn Fat Fast in 2026

Are you a busy professional struggling to find time for the gym? Are you tired of ineffective workouts that don’t yield results? The good news is that you can achieve a full-body workout that burns fat quickly from the comfort of your own home. In 2026, effective and efficient home workouts are more accessible than ever. Let’s dive into the top 10 full-body workouts designed to help you shed those extra pounds without the need for a gym.

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

1. Bodyweight Circuit

Complete in: 25 minutes

Warm-Up (5 minutes):

• Jumping jacks: 1 minute
• Arm circles: 1 minute
• High knees: 1 minute
• Bodyweight squats: 1 minute
• Leg swings: 1 minute

Workout: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|-------------|-----------------------------------|----------------------------------| | Push-Ups | 10-15 | 3 | 45 seconds | Keep your body in a straight line | Knee push-ups for easier version | | Squats | 15-20 | 3 | 45 seconds | Squeeze your glutes at the top | Shallow squats | | Plank | 30 seconds | 3 | 45 seconds | Keep your back flat | Drop to knees | | Burpees | 8-10 | 3 | 45 seconds | Jump high and land softly | Step back instead of jump | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive knees toward your chest | Slow down the pace |

Cool Down (3-5 minutes):

• Child's pose: 1 minute
• Forward fold: 1 minute
• Seated hamstring stretch: 1 minute

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2. HIIT Full Body Blast

Complete in: 20 minutes

Warm-Up (5 minutes):

• Dynamic stretches (arm swings, leg swings): 3 minutes
• Quick feet: 2 minutes

Workout: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|-------------|-----------------------------------|----------------------------------| | Jump Squats | 30 seconds | 3 | 30 seconds | Land softly to protect your knees | Regular squats | | Push-Ups | 30 seconds | 3 | 30 seconds | Elbows close to your body | Knee push-ups | | Skaters | 30 seconds | 3 | 30 seconds | Keep your core tight | Step instead of jump | | Plank Jacks | 30 seconds | 3 | 30 seconds | Maintain a straight line | Step out instead of jumping | | High Knees | 30 seconds | 3 | 30 seconds | Pump your arms | March in place |

Cool Down (3-5 minutes):

• Standing quad stretch: 1 minute
• Cat-Cow stretch: 1 minute
• Side stretches: 1 minute

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3. Dumbbell Full Body Workout

Complete in: 30 minutes

Warm-Up (5 minutes):

• Arm swings: 1 minute
• Bodyweight lunges: 1 minute
• Torso twists: 1 minute
• Jumping jacks: 2 minutes

Workout: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|-------------|-----------------------------------|----------------------------------| | Dumbbell Thrusters | 10-12 | 3 | 45 seconds | Press overhead with control | Bodyweight thrusters | | Bent Over Rows | 10-12 | 3 | 45 seconds | Keep back flat | Use one dumbbell | | Deadlifts | 10-12 | 3 | 45 seconds | Push hips back, keep chest up | Bodyweight deadlifts | | Russian Twists | 15-20 | 3 | 45 seconds | Keep your feet off the ground | Feet on the ground | | Dumbbell Swings | 15-20 | 3 | 45 seconds | Hinge at the hips | Use a lighter weight or no weight|

Cool Down (3-5 minutes):

• Seated forward fold: 1 minute
• Shoulder stretch: 1 minute
• Lying spinal twist: 1 minute

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4. Tabata Full Body

Complete in: 20 minutes

Warm-Up (5 minutes):

• High knees: 1 minute
• Arm circles: 1 minute
• Leg swings: 1 minute
• Bodyweight squats: 2 minutes

Workout: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|-------------|-----------------------------------|----------------------------------| | Jumping Jacks | 20 seconds | 4 | 10 seconds | Land softly | Step side to side | | Push-Ups | 20 seconds | 4 | 10 seconds | Keep your body straight | Knee push-ups | | Lunges | 20 seconds | 4 | 10 seconds | Keep your front knee behind toes | Reverse lunges | | Plank | 20 seconds | 4 | 10 seconds | Maintain a straight line | Drop to knees |

Cool Down (3-5 minutes):

• Standing forward bend: 1 minute
• Seated hamstring stretch: 1 minute
• Child's pose: 1 minute

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5. Core and Cardio Combo

Complete in: 25 minutes

Warm-Up (5 minutes):

• High knees: 1 minute
• Arm circles: 1 minute
• Bodyweight squats: 1 minute
• Jumping jacks: 2 minutes

Workout: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------|------|-------------|-----------------------------------|----------------------------------| | Burpees | 30 seconds | 3 | 30 seconds | Jump high and land softly | Step back instead of jump | | Plank with Shoulder Taps | 30 seconds | 3 | 30 seconds | Keep hips stable | Drop to knees | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | Keep your lower back pressed down | Regular crunches | | Skaters | 30 seconds | 3 | 30 seconds | Keep your core tight | Step instead of jump |

Cool Down (3-5 minutes):

• Cat-Cow stretch: 1 minute
• Seated forward fold: 1 minute
• Lying spinal twist: 1 minute

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Conclusion

These full-body workouts are designed to fit seamlessly into your busy schedule while effectively burning fat. Incorporate these workouts 3-4 times a week, with rest days in between, to optimize results. If you’re looking for more personalized feedback, consider our live 1-on-1 video training sessions with certified trainers at HipTrain.

For the best results, remember to maintain a balanced diet and stay hydrated. Whether you’re a beginner or looking to advance your routine, there’s a workout here for you.