Best 10 Full Body Workouts You Can Do at Home in 2026

Struggling to find time for the gym or facing intimidation from gym crowds? You’re not alone. Many busy professionals are turning to home workouts to stay fit without the hassle of travel and crowded spaces. In 2026, effective full-body workouts that require no equipment are more accessible than ever. Let’s dive into the best options that can be done in the comfort of your home.

Quick Stats Box:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your arms straight and land softly on your feet.

2. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep your shoulders relaxed while making small circles.

3. Bodyweight Squats

   • Reps: 10 reps
   • Form Cue: Sit back as if in a chair; keep your knees behind your toes.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees to waist height; pump your arms.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Keep your hips steady and twist from your waist.

Best 10 Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep chest up and push through your heels.
• Modification: Reduce depth of squat for beginners.

2. Push-Ups (Knee Push-Ups)

• Reps: 10
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your body straight from head to heels or knees.
• Modification: Drop to knees for easier version.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep hips steady while tapping your shoulders.
• Modification: Drop to knees to reduce intensity.

4. Lunges (Forward Lunges)

• Reps: 10 per leg
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your front knee over your ankle.
• Modification: Step back instead of forward for less intensity.

5. Burpees

• Reps: 8
• Sets: 3
• Rest: 60 seconds
• Form Cue: Jump high and land softly, keeping your knees slightly bent.
• Modification: Remove the jump for an easier version.

6. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges for increased difficulty.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds
• Form Cue: Keep your core tight and drive knees towards your chest.
• Modification: Slow down the movement for easier version.

8. Tricep Dips (Using a Chair)

• Reps: 10
• Sets: 3
• Rest: 45 seconds
• Form Cue: Keep your elbows close to your body.
• Modification: Bend knees for reduced difficulty.

9. Side Plank

• Duration: 20 seconds per side
• Sets: 3
• Rest: 30 seconds
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop the bottom knee for support.

10. Jump Squats

• Reps: 10
• Sets: 3
• Rest: 60 seconds
• Form Cue: Land softly and reset your squat position quickly.
• Modification: Perform regular squats without the jump.

Cool-Down (3-5 minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your knees slightly bent.

2. Seated Hamstring Stretch

   • Duration: 1 minute
   • Form Cue: Keep your back straight as you reach towards your toes.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

4. Cobra Stretch

   • Duration: 1 minute
   • Form Cue: Keep your hips on the ground and lift your chest.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |--------------------------------|--------------------|------|---------------|-----------------------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds | Reduce depth | | Push-Ups | 10 reps | 3 | 45 seconds | Knee push-ups | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | Drop to knees | | Lunges | 10 per leg | 3 | 45 seconds | Step back | | Burpees | 8 reps | 3 | 60 seconds | No jump | | Glute Bridges | 15 reps | 3 | 45 seconds | Single-leg | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow down | | Tricep Dips | 10 reps | 3 | 45 seconds | Bend knees | | Side Plank | 20 seconds per side| 3 | 30 seconds | Drop knee | | Jump Squats | 10 reps | 3 | 60 seconds | Regular squats |

Complete in: 25-30 minutes

Conclusion

These ten full-body workouts are designed for busy professionals seeking effective exercise routines at home in 2026. Each workout requires no equipment, ensuring you can fit them into your schedule, no matter your space constraints. Aim to complete these workouts 3 times a week, with rest days in between for optimal recovery.

For personalized coaching with real-time feedback to perfect your form and maximize results, consider signing up for sessions with HipTrain's certified trainers.