Best 10 Full Body Workouts to Do Under 30 Minutes in 2026

Finding time for a workout can be a challenge, especially for busy professionals juggling work and life responsibilities. If you're looking for effective full-body workouts that can fit into a tight schedule, you've come to the right place. These workouts are designed to maximize efficiency, delivering results in 30 minutes or less.

Quick Stats Box:

• Total Time: 20-30 minutes per workout
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Before diving into your workout, it’s essential to warm up to prepare your muscles and prevent injury. Perform each exercise for 30 seconds with minimal rest.

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. High Knees - 30 seconds
3. Bodyweight Squats - 30 seconds
4. Torso Twists - 30 seconds
5. Leg Swings - 30 seconds each leg

Full Body Workouts

1. Bodyweight Squat to Press

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top.
• Modification: Perform a squat without pressing up.

2. Push-Up to T-Pose

• Reps: 10 reps (5 each side)
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Rotate your body fully while extending your arm.
• Modification: Perform on your knees.

3. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly on your feet.
• Modification: Step side to side instead of jumping.

4. Plank to Alternating Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Perform on your knees.

5. Reverse Lunges

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Step back to a shorter distance.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace.

7. Bicycle Crunches

• Reps: 15 reps each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Elbow to opposite knee, fully extend the other leg.
• Modification: Keep your feet on the ground.

8. Burpees

• Reps: 8 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the end.
• Modification: Step back instead of jumping.

9. Side Plank (left and right)

• Duration: 20 seconds each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line.
• Modification: Drop your bottom knee for support.

10. 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 step.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------------|---------------|------|-----------| | Bodyweight Squat to Press | 12 reps | 3 | 45 seconds| | Push-Up to T-Pose | 10 reps | 3 | 30 seconds| | Jumping Jacks | 30 seconds | 3 | 30 seconds| | Plank to Alternating Shoulder Tap | 30 seconds | 3 | 45 seconds| | Reverse Lunges | 10 reps/leg | 3 | 30 seconds| | Mountain Climbers | 30 seconds | 3 | 30 seconds| | Bicycle Crunches | 15 reps/side | 3 | 30 seconds| | Burpees | 8 reps | 3 | 45 seconds| | Side Plank (left and right) | 20 seconds | 3 | 30 seconds| | Glute Bridges | 15 reps | 3 | 30 seconds|

Complete in: Approximately 20-30 minutes including warm-up.

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your muscles recover. Hold each stretch for 20-30 seconds.

1. Standing Quad Stretch
2. Hamstring Stretch
3. Chest Opener
4. Child’s Pose
5. Seated Forward Bend

Conclusion

In just under 30 minutes, you can effectively work your entire body with these workouts. Aim to complete these routines 3 times a week, allowing your body to recover on rest days. As you progress, consider increasing reps or adding weights to challenge yourself further.

For those looking to refine their form and maximize results with personalized guidance, consider HipTrain's live 1-on-1 video training sessions.