Best 10 Full Body Workouts You Can Do with No Equipment in 2026

In the fast-paced world of 2026, busy professionals often find it challenging to squeeze in effective workouts. Gym intimidation, time constraints, and lack of equipment can make fitness feel out of reach. Fortunately, full body workouts that require no equipment can be exceptionally effective and can fit into even the tightest schedules.

With these workouts, you can expect to engage multiple muscle groups, boost your metabolism, and improve overall fitness—all from the comfort of your home. Let’s dive into the best 10 full body workouts you can do without any equipment!

Quick Stats Box

• Total Time: Approximately 20-30 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. High Knees: 1 minute
3. Dynamic Lunges: 1 minute (alternating legs)
4. Torso Twists: 1 minute
5. Leg Swings: 30 seconds per leg

Best 10 Full Body Workouts

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Perform half squats for an easier version; add a jump for a harder version.

2. Push-Ups (Standard or Knee)

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

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips level as you tap your shoulders.
• Modification: Hold a plank on your knees for an easier version; add a push-up for a harder version.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while maintaining a solid plank position.
• Modification: Slow down the pace for an easier version; increase speed for a harder version.

5. Jumping Jacks

• Duration: 1 minute
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your arms straight and land softly on your feet.
• Modification: Step side to side instead of jumping for an easier version; add a squat at the bottom for a harder version.

6. Reverse Lunges

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Step back and keep your front knee aligned over your ankle.
• Modification: Reduce depth for an easier version; add a knee lift at the top for a harder version.

7. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top of the movement.
• Modification: Perform single-leg glute bridges for a harder version.

8. Burpees

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for an easier version; add a push-up for a harder version.

9. Side Plank

• Duration: 30 seconds per side
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to feet.
• Modification: Drop to your knees for an easier version; raise your top leg for a harder version.

10. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed against the floor.
• Modification: Perform regular crunches for an easier version; increase the speed for a harder version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------|---------------------|------|-------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Push-Ups | 10-15 reps | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Jumping Jacks | 1 minute | 3 | 30 seconds | | Reverse Lunges | 12 reps per leg | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Burpees | 8-10 reps | 3 | 45 seconds | | Side Plank | 30 seconds per side | 2 | 30 seconds | | Bicycle Crunches | 15 reps per side | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 1 minute
2. Quad Stretch: 30 seconds per leg
3. Seated Hamstring Stretch: 1 minute
4. Child's Pose: 1 minute
5. Deep Breathing: 1 minute

Complete in: 20-30 minutes

Conclusion

With these 10 no-equipment full body workouts, you can effectively train your entire body in a short amount of time. Aim to incorporate these workouts into your routine 3-4 times a week for optimal results. If you want to level up your fitness journey, consider personalized coaching with real-time feedback through HipTrain.