Best 10 Full Body Workouts to Maximize Weight Loss in 2026

Struggling to shed those extra pounds? With busy schedules and gym intimidation, finding an effective full body workout can be daunting. The good news is that you don’t need fancy equipment or hours of your time to achieve your weight loss goals. In 2026, the best full body workouts are designed to be efficient, effective, and adaptable to any space. Let’s dive into the top 10 workouts that will help you maximize weight loss while fitting seamlessly into your busy lifestyle.

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 Advanced
• Calories Burned: Approximately 200-400 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks – 1 minute

   • Start with feet together, jump while spreading arms and legs.
   • Modification: Step side to side instead of jumping.

2. Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)

   • Extend arms to the side and make small circles.

3. Bodyweight Squats – 1 minute

   • Feet shoulder-width apart, lower hips back and down.
   • Modification: Use a chair for support.

4. High Knees – 1 minute

   • Jog in place, bringing knees to waist height.

5. Torso Twists – 1 minute

   • Stand with feet shoulder-width apart, twist upper body side to side.

The Workouts

1. High-Intensity Interval Training (HIIT)

• Exercise: Burpees
  • Reps: 10
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Jump explosively, land softly.
  • Modification: Step back instead of jumping.

2. Strength Circuit

• Exercise: Push-Ups (Knee Push-Ups)
  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep body in a straight line from head to knees/feet.
  • Modification: Perform on knees.

3. Core Crusher

• Exercise: Plank to Shoulder Tap
  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep hips stable as you tap shoulders.
  • Modification: Knees on the ground.

4. Cardio Burst

• Exercise: Mountain Climbers
  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Drive knees toward chest quickly.
  • Modification: Slow down the pace.

5. Lower Body Focus

• Exercise: Lunges (Reverse Lunges)
  • Reps: 10 per leg
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Keep front knee behind toes.
  • Modification: Shorten step for balance.

6. Full Body Strength

• Exercise: Deadlifts (Bodyweight or Dumbbells)
  • Reps: 12
  • Sets: 3
  • Rest: 45 seconds
  • Form Cue: Hinge at hips, keep back flat.
  • Modification: Use lighter weights.

7. Plyometric Fun

• Exercise: Jump Squats
  • Reps: 10
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Land softly to protect knees.
  • Modification: Perform regular squats.

8. Core Engagement

• Exercise: Russian Twists
  • Reps: 15 per side
  • Sets: 3
  • Rest: 30 seconds
  • Form Cue: Keep back straight, twist from the waist.
  • Modification: Keep feet on the ground.

9. Cool Down

• Exercise: Child’s Pose

  • Duration: 1 minute

• Exercise: Seated Forward Bend

  • Duration: 1 minute

• Exercise: Cat-Cow Stretch

  • Duration: 1 minute

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|------------| | Burpees | 10 | 3 | 30 seconds | | Push-Ups | 12 | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 10 per leg | 3 | 45 seconds | | Deadlifts | 12 | 3 | 45 seconds | | Jump Squats | 10 | 3 | 30 seconds | | Russian Twists | 15 per side | 3 | 30 seconds |

Complete in: 25-30 minutes

Conclusion and Next Steps

These full body workouts are designed to maximize weight loss while fitting into your busy schedule in 2026. Aim to complete this workout 3-4 times a week, with rest days in between to allow your body to recover. As you build strength and endurance, consider increasing the intensity by adding weights or increasing reps.

For personalized coaching with real-time feedback, consider HipTrain’s live 1-on-1 video training sessions with certified trainers.