Best 10 Full Body Workouts Under 30 Minutes in 2026

Finding time to work out can feel impossible, especially for busy professionals juggling multiple responsibilities. If you're short on time but still want to engage in effective full-body workouts, you’re in the right place. These ten workouts take under 30 minutes and require minimal or no equipment, making them perfect for your home or small space.

Quick Stats Box

• Total Time: 25-30 minutes each
• Equipment Needed: No equipment or light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with this dynamic warm-up to prepare your body:

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
3. High Knees - 1 minute
4. Leg Swings - 1 minute (30 seconds each leg)
5. Bodyweight Squats - 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)

1. Full Body Circuit

• Exercise Name: Bodyweight Squats

  • Reps: 15 reps
  • Sets: 3 sets
  • Rest: 30 seconds between sets
  • Form Cue: Keep your chest up and knees behind toes.
  • Modification: Squat to a chair for support.

• Exercise Name: Push-Ups (Knee or Standard)

  • Reps: 10 reps
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Perform on knees for an easier version.

• Exercise Name: Plank

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Keep your core tight and back straight.
  • Modification: Drop to your knees for an easier hold.

2. HIIT Blast

• Exercise Name: Burpees

  • Reps: 8 reps
  • Sets: 4 sets
  • Rest: 30 seconds
  • Form Cue: Jump explosively and land softly.
  • Modification: Step back instead of jumping.

• Exercise Name: Mountain Climbers

  • Duration: 30 seconds
  • Sets: 4 sets
  • Rest: 30 seconds
  • Form Cue: Drive knees towards your chest quickly.
  • Modification: Slow down the pace for beginners.

3. Strength & Core

• Exercise Name: Dumbbell Deadlifts

  • Reps: 12 reps
  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Hinge at the hips, keeping your back flat.
  • Modification: Use water bottles if no dumbbells are available.

• Exercise Name: Russian Twists

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Keep your core engaged and rotate through the torso.
  • Modification: Keep feet on the ground for stability.

4. Cardio & Flexibility

• Exercise Name: Skaters

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Leap side to side, landing softly.
  • Modification: Step side to side for lower impact.

• Exercise Name: Standing Calf Raises

  • Reps: 15 reps
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Squeeze at the top for 2 seconds.
  • Modification: Hold onto a wall for balance.

Cool-Down (3-5 Minutes)

Finish with these stretches:

1. Standing Forward Bend - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)

Workout Summary Table

| Exercise Name | Reps/Duration | Sets | Rest | Modifications | |------------------------|------------------|------|-----------------|-------------------------------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | Squat to a chair | | Push-Ups | 10 reps | 3 | 30 seconds | Knee push-ups | | Plank | 30 seconds | 3 | 30 seconds | Knee plank | | Burpees | 8 reps | 4 | 30 seconds | Step back instead of jumping | | Mountain Climbers | 30 seconds | 4 | 30 seconds | Slower pace | | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Water bottles | | Russian Twists | 30 seconds | 3 | 30 seconds | Feet on ground | | Skaters | 30 seconds | 3 | 30 seconds | Step side to side | | Standing Calf Raises | 15 reps | 3 | 30 seconds | Hold onto a wall |

Complete in: 25-30 Minutes

These workouts are designed to fit into your busy schedule while still providing an effective full-body workout. Aim to complete these sessions 3 times a week, allowing for rest days in between to maximize recovery and results.

Conclusion

By incorporating these full-body workouts into your routine, you can maintain your fitness without needing to spend hours at the gym. As you progress, consider increasing the intensity or duration of each exercise for continued improvement.

For personalized coaching and real-time feedback, consider signing up for a session with a certified trainer.