Best 10 Full Body Workouts You Can Do with Just Bodyweight in 2026

In 2026, busy professionals are constantly seeking efficient ways to stay fit without the hassle of going to the gym. If you're short on time, intimidated by gym culture, or simply prefer the convenience of home workouts, bodyweight exercises offer an effective solution. These workouts require no equipment and can be done in small spaces, making them perfect for anyone looking to maintain a full-body fitness routine. Here are the ten best bodyweight workouts you can start right now.

Quick Stats Box:

• Total Time: Approximately 30 minutes per workout
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 200-300 calories per session depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your body for the workout.

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. High Knees - 1 minute
3. Bodyweight Squats - 1 minute
4. Torso Twists - 1 minute
5. Jumping Jacks - 1 minute

10 Best Bodyweight Workouts

1. Push-Up (Standard or Knee)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee push-ups for easier variation.

2. Bodyweight Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and keep your chest up.
• Modification: Squat to a chair for support.

3. Plank

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body straight.
• Modification: Drop to your knees for a modified plank.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for a less intense option.

5. Lunges (Alternating)

• Reps: 10-12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and lower your back knee towards the ground.
• Modification: Perform reverse lunges for easier balance.

6. Glute Bridge

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges for added challenge.

7. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for a low-impact version.

8. Tricep Dips (Using a Chair)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to make it easier.

9. Side Plank

• Duration: 20-30 seconds per side
• Sets: 2 sets per side
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your hips lifted.
• Modification: Drop your bottom knee to the ground.

10. High Knees

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pump your arms and drive your knees high.
• Modification: March in place for a lower intensity.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------|------------------|------|--------------| | Push-Up | 10-15 reps | 3 | 45 seconds | | Bodyweight Squats | 15-20 reps | 3 | 45 seconds | | Plank | 30-45 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lunges | 10-12 per leg | 3 | 45 seconds | | Glute Bridge | 15-20 reps | 3 | 45 seconds | | Burpees | 8-10 reps | 3 | 1 minute | | Tricep Dips | 10-15 reps | 3 | 45 seconds | | Side Plank | 20-30 seconds | 2 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery.

1. Standing Forward Bend - 1 minute
2. Child’s Pose - 1 minute
3. Seated Hamstring Stretch - 30 seconds per leg
4. Shoulder Stretch - 30 seconds per arm

Complete in: Approximately 30 minutes.

Conclusion

These full body workouts are designed to fit into your busy schedule while providing an effective way to build strength, endurance, and flexibility using just your body weight. Aim to complete these workouts 3 times per week, allowing rest days in between for recovery. If you find yourself progressing and looking for more challenges, consider incorporating variations or increasing reps/sets as you get stronger.

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