Best 10 Full Body Workouts to Maximize Caloric Burn

Struggling to find the time for effective workouts? You’re not alone. Busy professionals often face gym intimidation or feel stuck in a fitness plateau. The good news is that you can achieve a full body workout at home, burning calories efficiently without expensive gym memberships or bulky equipment. In 2026, these ten full body workouts are designed to fit your hectic schedule while maximizing caloric burn.

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)

1. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and move in small circles.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip level while maintaining a quick pace.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push through your heels.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Rotate your torso while keeping your hips facing forward.

5. Lateral Lunges

   • Duration: 1 minute (30 seconds each side)
   • Form Cue: Step out to the side and keep your opposite leg straight.

Full Body Workouts

1. Burpees

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively, landing softly to protect your knees.
• Modification: Step back instead of jumping for an easier version.

2. Push-Up to T-Push-Up

• Reps: 8 (4 each side)
• Sets: 3
• Rest: 45 seconds
• Form Cue: Rotate your body to the side after each push-up for stability.
• Modification: Perform on your knees for a less intense challenge.

3. Jump Squats

• Reps: 12
• Sets: 3
• Rest: 45 seconds
• Form Cue: Land softly, absorbing the impact with your knees.
• Modification: Perform regular squats without the jump for an easier version.

4. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your core tight and back flat as you jump your feet out and in.
• Modification: Step out one foot at a time instead of jumping.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds
• Form Cue: Drive your knees towards your chest while keeping your hips down.
• Modification: Slow it down and step instead of running.

6. Reverse Lunges

• Reps: 10 (5 each leg)
• Sets: 3
• Rest: 45 seconds
• Form Cue: Step back and lower your knee to just above the ground.
• Modification: Use a chair for balance if needed.

7. Plank to Downward Dog

• Reps: 10
• Sets: 3
• Rest: 45 seconds
• Form Cue: Push back into Downward Dog while keeping your core engaged.
• Modification: Hold a plank for 30 seconds instead of performing the transition.

8. Side Plank

• Duration: 20 seconds each side
• Sets: 3
• Rest: 30 seconds
• Form Cue: Stack your feet and lift your hips to create a straight line.
• Modification: Drop your lower knee for support.

9. Glute Bridge

• Reps: 15
• Sets: 3
• Rest: 45 seconds
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform a single-leg glute bridge for added difficulty.

10. Bicycle Crunches

• Reps: 15 (each side)
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Keep your feet on the ground and lift one knee at a time.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|-------------| | Burpees | 10 | 3 | 45 seconds | | Push-Up to T-Push-Up | 8 (4 each side) | 3 | 45 seconds | | Jump Squats | 12 | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Reverse Lunges | 10 (5 each leg) | 3 | 45 seconds | | Plank to Downward Dog | 10 | 3 | 45 seconds | | Side Plank | 20 seconds | 3 | 30 seconds | | Glute Bridge | 15 | 3 | 45 seconds | | Bicycle Crunches | 15 (each side)| 3 | 45 seconds |

Cool-Down (3-5 minutes)

1. Child's Pose

   • Duration: 1 minute
   • Form Cue: Reach your arms forward and relax your shoulders.

2. Seated Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.

3. Figure Four Stretch

   • Duration: 30 seconds each side
   • Form Cue: Keep your back flat as you pull your knee towards your chest.

Complete in: 25-30 minutes

Conclusion

These full body workouts are designed to maximize caloric burn while fitting into your busy lifestyle. You can do them at home without any equipment, making them accessible for anyone looking to improve their fitness in 2026. Start with these routines three times a week, and consider increasing the intensity or duration as you progress.

Ready to take your fitness to the next level?