Best 10 Full Body Workouts with Minimal Equipment in 2026

In our fast-paced lives, busy professionals often struggle to find time for effective workouts. Gym intimidation, equipment costs, and space constraints can make fitness feel out of reach. But in 2026, you can achieve a full-body workout with minimal equipment right at home. These workouts are designed to fit into your schedule and require just a few basic items, making them budget-friendly and space-efficient.

Quick Stats Box

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

Warm-Up (5 Minutes)

1. Jumping Jacks - 1 minute

   • Form Cue: Keep your core tight and jump wide.

2. Arm Circles - 1 minute

   • Form Cue: Stand tall and make small circles with your arms, gradually increasing the size.

3. Bodyweight Squats - 1 minute

   • Form Cue: Push your hips back and keep your chest up.

4. High Knees - 1 minute

   • Form Cue: Drive your knees toward your chest while maintaining an upright posture.

5. Torso Twists - 1 minute

   • Form Cue: Stand with feet shoulder-width apart and twist your torso side to side.

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Perform as a chair squat (use a chair for support).

2. Push-Ups (Knee or Standard)

• Reps: 10-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

3. Plank Shoulder Taps

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap each shoulder.
• Modification: Perform from your knees for an easier version.

4. Reverse Lunges

• Reps: 12 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee aligned with your ankle.
• Modification: Step back to a lower range of motion.

5. Dumbbell Rows (optional)

• Reps: 12 per arm
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weight towards your hip.
• Modification: Use water bottles if you don’t have dumbbells.

6. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform single-leg glute bridges for a challenge.

7. Bicycle Crunches

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the mat.
• Modification: Perform regular crunches for an easier version.

8. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged and drive your knees towards your chest.
• Modification: Slow down the pace for an easier version.

9. Burpees

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your core tight during the jump.
• Modification: Step back instead of jumping for an easier version.

10. Wall Sit

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Press your back against the wall and hold a 90-degree angle.
• Modification: Decrease the hold time for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|-----------| | Bodyweight Squats | 15 | 3 | 45 sec | | Push-Ups | 10-15 | 3 | 45 sec | | Plank Shoulder Taps | 30 sec | 3 | 30 sec | | Reverse Lunges | 12 per leg | 3 | 45 sec | | Dumbbell Rows (optional) | 12 per arm | 3 | 45 sec | | Glute Bridges | 15 | 3 | 30 sec | | Bicycle Crunches | 15 per side | 3 | 30 sec | | Mountain Climbers | 30 sec | 3 | 30 sec | | Burpees | 10 | 3 | 45 sec | | Wall Sit | 30 sec | 3 | 30 sec |

Cool-Down (3-5 Minutes)

1. Child’s Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Supine Spinal Twist - 1 minute per side

Complete in: 25-30 minutes

Conclusion

These 10 full-body workouts with minimal equipment are designed to fit seamlessly into your busy schedule. Aim to perform these workouts 3 times a week, allowing rest days in between for recovery. As you progress, consider increasing reps, sets, or even adding more challenging variations of each exercise.

For personalized coaching and real-time feedback, consider booking a session with a HipTrain certified trainer. This can help you maintain proper form and maximize your results.