Best 10 Full Body Workouts to Maximize Calorie Burn in 2026

Are you struggling to find time for effective workouts that deliver results? With busy schedules and limited space, it can feel impossible to fit in a full-body workout that maximizes calorie burn. In 2026, it's essential to find routines that are efficient and effective, allowing you to break a sweat and boost your metabolism without needing a gym membership or fancy equipment. Here are the best 10 full-body workouts that fit seamlessly into your life while maximizing your calorie burn.

Quick Stats

• Total Time: 20-30 minutes each
• Equipment Needed: No equipment or light dumbbells (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-400 calories per session depending on intensity

1. Bodyweight HIIT Circuit

Workout Summary:

• Warm-Up: 5 minutes of dynamic stretches (arm circles, leg swings)
• Exercises:
  • Jump Squats: 12 reps, 3 sets, 30 seconds rest, Form Cue: Land softly to protect your knees, Modification: Regular squats
  • Push-Ups: 10 reps, 3 sets, 30 seconds rest, Form Cue: Keep your body straight, Modification: Knee push-ups
  • Mountain Climbers: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Drive your knees towards your chest quickly, Modification: Slow pace
  • Plank Jacks: 12 reps, 3 sets, 30 seconds rest, Form Cue: Keep your core tight, Modification: Step out instead of jumping

Cool Down: 3-5 minutes of stretching (focus on hamstrings and shoulders)

Complete in: 25 minutes

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2. Dumbbell Full Body Blast

Workout Summary:

• Warm-Up: 5 minutes of arm and leg swings
• Exercises:
  • Dumbbell Thrusters: 10 reps, 3 sets, 45 seconds rest, Form Cue: Drive through your heels, Modification: Bodyweight squats
  • Bent Over Rows: 12 reps, 3 sets, 45 seconds rest, Form Cue: Keep your back flat, Modification: One-arm row with lighter weight
  • Deadlifts: 10 reps, 3 sets, 45 seconds rest, Form Cue: Hinge at the hips, Modification: Bodyweight good mornings
  • Burpees: 8 reps, 3 sets, 45 seconds rest, Form Cue: Land softly and explode upwards, Modification: Step back instead of jumping

Cool Down: 3-5 minutes of stretching

Complete in: 30 minutes

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3. Resistance Band Full Body Workout

Workout Summary:

• Warm-Up: 5 minutes of light jogging in place
• Exercises:
  • Band Squats: 12 reps, 3 sets, 30 seconds rest, Form Cue: Keep tension on the band, Modification: Bodyweight squats
  • Band Chest Press: 10 reps, 3 sets, 30 seconds rest, Form Cue: Keep elbows at shoulder height, Modification: Push-ups
  • Band Rows: 12 reps, 3 sets, 30 seconds rest, Form Cue: Squeeze your shoulder blades together, Modification: Seated rows with no band
  • Lateral Band Walks: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Keep knees slightly bent, Modification: Side steps without band

Cool Down: 3-5 minutes of stretching

Complete in: 25 minutes

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4. High-Intensity Bodyweight Tabata

Workout Summary:

• Warm-Up: 5 minutes of jump rope or high knees
• Exercises:
  • Squat Jumps: 20 seconds on, 10 seconds off, 4 rounds, Form Cue: Explode upwards, Modification: Regular squats
  • Push-Ups: 20 seconds on, 10 seconds off, 4 rounds, Form Cue: Keep your elbows close to your body, Modification: Incline push-ups
  • High Knees: 20 seconds on, 10 seconds off, 4 rounds, Form Cue: Drive knees as high as possible, Modification: Marching in place
  • Plank: 20 seconds on, 10 seconds off, 4 rounds, Form Cue: Keep your body in a straight line, Modification: Kneeling plank

Cool Down: 3-5 minutes of stretching

Complete in: 20 minutes

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5. Kettlebell Full Body Workout

Workout Summary:

• Warm-Up: 5 minutes of dynamic stretches
• Exercises:
  • Kettlebell Swings: 12 reps, 3 sets, 45 seconds rest, Form Cue: Hinge at the hips and swing between your legs, Modification: Bodyweight hip hinges
  • Kettlebell Goblet Squats: 10 reps, 3 sets, 45 seconds rest, Form Cue: Keep the kettlebell close to your chest, Modification: Bodyweight squats
  • Kettlebell Deadlifts: 10 reps, 3 sets, 45 seconds rest, Form Cue: Keep your back flat, Modification: Bodyweight deadlifts
  • Kettlebell Overhead Press: 8 reps, 3 sets, 45 seconds rest, Form Cue: Keep your core tight, Modification: Shoulder press with no weight

Cool Down: 3-5 minutes of stretching

Complete in: 30 minutes

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6. Plyometric Full Body Workout

Workout Summary:

• Warm-Up: 5 minutes of light jogging
• Exercises:
  • Box Jumps: 10 reps, 3 sets, 45 seconds rest, Form Cue: Land softly, Modification: Step-ups
  • Plyo Push-Ups: 8 reps, 3 sets, 45 seconds rest, Form Cue: Push hard enough to lift your hands, Modification: Regular push-ups
  • Skaters: 30 seconds, 3 sets, 45 seconds rest, Form Cue: Jump side to side, Modification: Step side to side
  • Lateral Lunges: 10 reps per side, 3 sets, 45 seconds rest, Form Cue: Keep your knee behind your toes, Modification: Regular lunges

Cool Down: 3-5 minutes of stretching

Complete in: 25 minutes

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7. Core-Focused Full Body Workout

Workout Summary:

• Warm-Up: 5 minutes of torso twists and side bends
• Exercises:
  • Plank to Push-Up: 10 reps, 3 sets, 30 seconds rest, Form Cue: Alternate arms, Modification: Plank on knees
  • Russian Twists: 12 reps per side, 3 sets, 30 seconds rest, Form Cue: Keep your back straight, Modification: Feet on the ground
  • Side Plank: 20 seconds per side, 3 sets, 30 seconds rest, Form Cue: Keep your body in a straight line, Modification: Lower knee on the ground
  • Bicycle Crunches: 12 reps per side, 3 sets, 30 seconds rest, Form Cue: Keep your elbows wide, Modification: Regular crunches

Cool Down: 3-5 minutes of stretching

Complete in: 20 minutes

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8. Circuit Training Full Body

Workout Summary:

• Warm-Up: 5 minutes of dynamic stretches
• Exercises:
  • Jumping Jacks: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Land softly, Modification: Step jacks
  • Push-Ups: 10 reps, 3 sets, 30 seconds rest, Form Cue: Keep your body straight, Modification: Knee push-ups
  • Lunges: 10 reps per side, 3 sets, 30 seconds rest, Form Cue: Keep your front knee behind your toes, Modification: Step-back lunges
  • Plank: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Maintain a straight line from head to heels, Modification: Kneeling plank

Cool Down: 3-5 minutes of stretching

Complete in: 25 minutes

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9. Yoga-Inspired Full Body Flow

Workout Summary:

• Warm-Up: 5 minutes of sun salutations
• Exercises:
  • Downward Dog to Plank: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Maintain a strong core, Modification: Knee to the ground
  • Warrior II: 30 seconds per side, 3 sets, 30 seconds rest, Form Cue: Keep your front knee aligned with your ankle, Modification: Shorter stance
  • Chair Pose: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Keep your weight in your heels, Modification: Regular squats
  • Bridge Pose: 30 seconds, 3 sets, 30 seconds rest, Form Cue: Squeeze your glutes at the top, Modification: Lift one leg in the air

Cool Down: 3-5 minutes of stretching

Complete in: 30 minutes

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10. Full Body Strength Training

Workout Summary:

• Warm-Up: 5 minutes of light cardio
• Exercises:
  • Dumbbell Chest Press: 10 reps, 3 sets, 45 seconds rest, Form Cue: Keep elbows at 45-degree angle, Modification: Floor press
  • Dumbbell Lunges: 10 reps per side, 3 sets, 45 seconds rest, Form Cue: Step far enough to keep front knee behind toes, Modification: Bodyweight lunges
  • Dumbbell Shoulder Press: 10 reps, 3 sets, 45 seconds rest, Form Cue: Don’t arch your back, Modification: Seated press
  • Dumbbell Tricep Extensions: 10 reps, 3 sets, 45 seconds rest, Form Cue: Keep elbows close to your head, Modification: Overhead tricep press

Cool Down: 3-5 minutes of stretching

Complete in: 30 minutes

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Conclusion

In 2026, maximizing your calorie burn with efficient full-body workouts is easier than ever. Choose any of these workouts based on your available time and equipment. Remember to stay consistent and listen to your body for modifications as needed. For personalized coaching, real-time feedback, and to take your fitness to the next level, consider working with a certified trainer.