Best 5 Full Body Workouts for At-Home Training in 2026

Finding the time to hit the gym can be a challenge, especially for busy professionals juggling work and personal commitments. Home workouts are a fantastic solution, but with so many options, it can be overwhelming to choose the most effective routines. In 2026, full body workouts are trending for their efficiency and ability to target multiple muscle groups in one session. Let’s explore the best five full body workouts you can do at home, no equipment required, that fit seamlessly into your busy lifestyle.

Quick Stats Box

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

Warm-Up (5 minutes)

Prepare your body for the workout with this dynamic warm-up routine:

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

Full Body Workouts

1. Bodyweight Circuit

• Squats - 15 reps

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your chest up and push through your heels.
  • Modification: Use a chair for support if needed.

• Push-Ups (Knee or Standard) - 10 reps

  • Sets: 3
  • Rest: 30 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.

• Plank - 30 seconds

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Engage your core and keep your shoulders over your wrists.
  • Modification: Drop to your knees for an easier version.

2. Low-Impact Full Body Workout

• Glute Bridges - 15 reps

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Squeeze your glutes at the top for 2 seconds.
  • Modification: Perform with feet elevated on a couch for added intensity.

• Seated Leg Lifts - 12 reps per leg

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your back straight and lift your leg to hip height.
  • Modification: Bend your knee for an easier version.

• Wall Sit - 30 seconds

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your knees above your ankles and back flat against the wall.
  • Modification: Shorten the duration if needed.

3. Tabata Style Workout

Perform each exercise for 20 seconds, followed by 10 seconds of rest. Repeat each pair for 4 rounds (total of 8 rounds).

• Burpees
• Mountain Climbers

4. Strength and Stability Workout

• Reverse Lunges - 10 reps per leg

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Step back and lower your knee towards the ground.
  • Modification: Reduce the range of motion if necessary.

• Side Plank - 20 seconds per side

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your body in a straight line from head to toe.
  • Modification: Drop your lower knee for support.

5. Core-Focused Full Body Workout

• Bicycle Crunches - 15 reps per side

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Extend your legs fully and twist your torso.
  • Modification: Keep your feet on the ground for an easier version.

• Supermans - 15 reps

  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Lift your arms and legs simultaneously, squeezing your lower back.
  • Modification: Lift one arm and the opposite leg for less intensity.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-----------------------------|---------------------|------|---------------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Push-Ups | 10 reps | 3 | 30 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Seated Leg Lifts | 12 reps per leg | 3 | 30 seconds | | Wall Sit | 30 seconds | 3 | 30 seconds | | Burpees | 20 seconds | 4 | 10 seconds | | Mountain Climbers | 20 seconds | 4 | 10 seconds | | Reverse Lunges | 10 reps per leg | 3 | 30 seconds | | Side Plank | 20 seconds per side | 3 | 30 seconds | | Bicycle Crunches | 15 reps per side | 3 | 30 seconds | | Supermans | 15 reps | 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. Cobra Stretch - 1 minute

Conclusion

These five full body workouts are tailored for busy professionals looking to maximize their time and effectiveness at home. You can easily integrate these routines into your weekly schedule, aiming for 3 times per week with rest days in between. As you progress, consider increasing reps, sets, or intensity to continue challenging yourself.

Ready to elevate your training? For personalized coaching with real-time feedback, consider HipTrain. Our certified trainers provide 1-on-1 video sessions, ensuring you maintain proper form while adapting workouts to your needs.