Best 10 Full Body Workouts to Sculpt Your Figure in 2026

Finding time to hit the gym can be a struggle, especially for busy professionals juggling work, family, and personal commitments. But what if you could achieve a sculpted figure from the comfort of your home in just 20-30 minutes? In 2026, effective full-body workouts are more accessible than ever, allowing you to maximize your time and results without the intimidation of a gym setting. Below, we outline the best 10 full-body workouts designed to help you sculpt your body efficiently.

Quick Stats Box

• Total Time: 20-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required; light dumbbells (5-10 lbs) optional
• Difficulty: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

What it is: A no-equipment workout using your body weight for resistance.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Squats | 15 reps | 3 | 45 seconds | Keep knees behind toes | Reduce depth | | Push-ups | 10 reps | 3 | 45 seconds | Hands shoulder-width apart | Knee push-ups | | Plank | 30 seconds | 3 | 45 seconds | Keep body in a straight line | Drop to knees |

Complete in: 25 minutes

Warm-Up (5 min)

• 1 minute jumping jacks
• 1 minute arm circles
• 1 minute leg swings (30 seconds each leg)
• 1 minute torso twists
• 1 minute high knees

Cool-Down (3-5 min)

• Child's pose (1 minute)
• Seated forward bend (1 minute)
• Deep breathing (1-3 minutes)

2. Dumbbell Full Body Blast

What it is: A dynamic workout using light dumbbells to elevate your heart rate.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Dumbbell Thrusters| 12 reps | 3 | 45 seconds | Squeeze glutes at the top | Bodyweight squats | | Bent-over Rows | 12 reps | 3 | 45 seconds | Keep back flat | Use lighter weights | | Deadlifts | 12 reps | 3 | 45 seconds | Hinge at the hips | Use no weights |

Complete in: 30 minutes

3. HIIT Full Body Workout

What it is: High-intensity interval training for maximum calorie burn.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Burpees | 30 seconds | 4 | 30 seconds | Land softly | Step back instead of jump | | Mountain Climbers | 30 seconds | 4 | 30 seconds | Keep hips low | Slow down the pace | | Jump Squats | 30 seconds | 4 | 30 seconds | Land softly | Regular squats |

Complete in: 20 minutes

4. Pilates-Inspired Full Body

What it is: A low-impact workout focusing on core strength and flexibility.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Leg Lifts | 12 reps | 3 | 45 seconds | Lower slowly | Bend knees | | Plank to Side Plank| 10 reps each side | 3 | 45 seconds | Keep hips stable | Drop to knees | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze at the top | Single-leg glute bridge |

Complete in: 30 minutes

5. Yoga Flow for Full Body

What it is: A series of yoga poses to strengthen and stretch the entire body.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Downward Dog | 1 minute | 2 | 30 seconds | Press heels into the ground | Bend knees | | Warrior II | 1 minute | 2 | 30 seconds | Keep front knee over ankle | Shorten stance | | Bridge Pose | 1 minute | 2 | 30 seconds | Squeeze glutes | Lower hips |

Complete in: 25 minutes

6. Resistance Band Workout

What it is: Utilizing resistance bands for a full-body sculpt.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Band Squats | 15 reps | 3 | 45 seconds | Keep tension in the band | Bodyweight squats | | Shoulder Press | 12 reps | 3 | 45 seconds | Stand tall | Seated press | | Lateral Band Walk | 10 steps each direction | 3 | 45 seconds | Keep knees behind toes | Shorter steps |

Complete in: 30 minutes

7. Cardio Kickboxing

What it is: A fun cardio workout that combines martial arts and boxing moves.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Jab-Cross Combo | 1 minute | 3 | 30 seconds | Keep fists up | Slow down the pace | | Side Kicks | 1 minute | 3 | 30 seconds | Pivot on standing foot | Low kicks | | Front Kicks | 1 minute | 3 | 30 seconds | Lift knee high | Lower kicks |

Complete in: 20 minutes

8. Strength & Stability Workout

What it is: A workout focused on building strength and balance.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Single-leg Deadlift| 10 reps each leg | 3 | 45 seconds | Keep back straight | Use both legs | | Plank Shoulder Taps| 10 reps | 3 | 45 seconds | Keep hips stable | Drop to knees | | Lateral Lunges | 12 reps each side | 3 | 45 seconds | Keep chest up | Step smaller |

Complete in: 30 minutes

9. Circuit Training

What it is: A combination of strength and cardio exercises for a full-body workout.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Land softly | Step side to side | | Push-up to T-Plank| 10 reps | 3 | 45 seconds | Rotate hips | Regular push-ups | | Skaters | 30 seconds | 3 | 30 seconds | Keep knees soft | Step instead of jump |

Complete in: 25 minutes

10. Core & Cardio Fusion

What it is: A blend of core-strengthening and cardio exercises.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|--------------------|------------------------------|---------------------------------| | High Knees | 30 seconds | 3 | 30 seconds | Pump arms | March in place | | Russian Twists | 30 seconds | 3 | 30 seconds | Keep back straight | Do without weights | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | Elbow to opposite knee | Slow down the pace |

Complete in: 20 minutes

Conclusion

With these 10 full-body workouts, you can effectively sculpt your figure in 2026, all while working within the constraints of a busy schedule. Whether you prefer bodyweight exercises, resistance bands, or a mix of cardio and strength training, there’s a workout here for you. Aim to incorporate these routines 3 times per week, allowing for rest days in between for optimal recovery.

For personalized coaching and real-time feedback, consider trying a session with HipTrain's certified trainers. They provide flexible scheduling and are HSA/FSA eligible, making it easier to invest in your fitness.