Best 5 Full Body Workouts to Do at Home for Busy Professionals

In the hustle and bustle of professional life, finding time to hit the gym can feel impossible. Between meetings, deadlines, and personal commitments, the idea of working out often takes a backseat. However, staying fit is essential for maintaining energy levels and reducing stress. The good news? You can achieve a full-body workout at home with minimal equipment and in a short amount of time. Here are the best five full body workouts tailored for busy professionals like you!

Quick Stats Box

• Total Time: 20-25 minutes per workout
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs optional)
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

Complete in: 20 minutes

Warm-Up (5 minutes):

• Arm circles: 30 seconds
• High knees: 30 seconds
• Bodyweight squats: 10 reps
• Leg swings: 30 seconds per leg
• Torso twists: 30 seconds

Exercises:

| Exercise | Reps | Sets | Rest | Form Cue | Modifications | |------------------------|-----------|------|---------------------|-------------------------------------|------------------------------| | Push-Ups | 10-15 | 3 | 45 seconds between sets | Keep your body in a straight line | Knee push-ups for easier version, decline push-ups for harder version | | Squats | 15 | 3 | 45 seconds | Squeeze your glutes at the top | Wall squats for easier version, jump squats for harder version | | Plank | 30 seconds| 3 | 45 seconds | Keep your core tight and back flat | Knee plank for easier version, side plank for harder version | | Lunges | 10 per leg| 3 | 45 seconds | Step forward far enough to keep knee behind toes | Reverse lunges for easier version, walking lunges for harder version | | Mountain Climbers | 30 seconds| 3 | 45 seconds | Drive your knees towards your chest | Slow mountain climbers for easier version, fast for harder version |

Cool-Down (3-5 minutes):

• Forward fold: 30 seconds
• Child’s pose: 30 seconds
• Seated hamstring stretch: 30 seconds per leg

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2. Dumbbell Full Body Blast

Complete in: 25 minutes

Warm-Up (5 minutes):

• Jumping jacks: 1 minute
• Arm crosses: 1 minute
• Bodyweight lunges: 10 reps
• High kicks: 30 seconds

Exercises:

| Exercise | Reps | Sets | Rest | Form Cue | Modifications | |------------------------|-----------|------|---------------------|-------------------------------------|------------------------------| | Dumbbell Deadlifts | 12 | 3 | 45 seconds | Keep your back straight, hinge at the hips | Bodyweight deadlifts for easier version, single-leg deadlifts for harder version | | Dumbbell Shoulder Press| 10 | 3 | 45 seconds | Press directly above your shoulders | Seated shoulder press for easier version, Arnold press for harder version | | Dumbbell Rows | 12 per arm| 3 | 45 seconds | Pull towards your hip, keep elbow close | Bent-over bodyweight rows for easier version, single-arm rows for harder version | | Dumbbell Squats | 15 | 3 | 45 seconds | Keep your chest up and knees behind toes | Bodyweight squats for easier version, jump squats with weights for harder version | | Dumbbell Russian Twists| 20 (10 per side)| 3 | 45 seconds | Keep your feet off the ground for added difficulty | Feet on the ground for easier version, holding a heavier dumbbell for harder version |

Cool-Down (3-5 minutes):

• Seated forward bend: 30 seconds
• Supine twist: 30 seconds per side
• Cat-Cow stretch: 1 minute

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3. HIIT Full Body Workout

Complete in: 20 minutes

Warm-Up (5 minutes):

• Butt kicks: 1 minute
• Arm swings: 1 minute
• Air squats: 10 reps
• Side lunges: 10 reps

Exercises:

| Exercise | Duration | Sets | Rest | Form Cue | Modifications | |------------------------|-----------|------|---------------------|-------------------------------------|------------------------------| | Burpees | 30 seconds| 3 | 30 seconds | Jump high and land softly | Step back burpees for easier version, add a push-up for harder version | | Jump Squats | 30 seconds| 3 | 30 seconds | Land softly, keep knees behind toes | Bodyweight squats for easier version, add a tuck jump for harder version | | Plank Jacks | 30 seconds| 3 | 30 seconds | Keep your core tight | Step out instead of jumping for easier version, add a push-up for harder version | | Skaters | 30 seconds| 3 | 30 seconds | Leap sideways and land softly | Side-to-side steps for easier version, increase speed for harder version | | High Knees | 30 seconds| 3 | 30 seconds | Drive knees towards your chest | March in place for easier version, increase speed for harder version |

Cool-Down (3-5 minutes):

• Standing quad stretch: 30 seconds per leg
• Forward fold: 30 seconds
• Cross-body shoulder stretch: 30 seconds per arm

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4. Core & More

Complete in: 20 minutes

Warm-Up (5 minutes):

• Side bends: 1 minute
• Arm circles: 1 minute
• Leg swings: 30 seconds per leg

Exercises:

| Exercise | Reps | Sets | Rest | Form Cue | Modifications | |------------------------|-----------|------|---------------------|-------------------------------------|------------------------------| | Plank | 30 seconds| 3 | 30 seconds | Keep your body in a straight line | Knee plank for easier version, side plank for harder version | | Bicycle Crunches | 15 per side| 3 | 30 seconds | Keep your elbows wide, twist from your core | Regular crunches for easier version, slow down for harder version | | Side Plank | 30 seconds per side| 3 | 30 seconds | Keep your body in a straight line | Knee down for easier version, add a leg lift for harder version | | Dead Bugs | 10 per side| 3 | 30 seconds | Move slowly to maintain control | Keep feet on the ground for easier version, add weights for harder version | | Reverse Crunch | 15 | 3 | 30 seconds | Use your core to lift your hips | Regular crunch for easier version, weighted reverse crunch for harder version |

Cool-Down (3-5 minutes):

• Cobra stretch: 30 seconds
• Child’s pose: 30 seconds
• Cat-Cow stretch: 1 minute

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5. Yoga Flow for Full Body

Complete in: 25 minutes

Warm-Up (5 minutes):

• Neck rolls: 1 minute
• Shoulder rolls: 1 minute
• Sun Salutations: 3 rounds

Exercises:

| Exercise | Duration | Sets | Rest | Form Cue | Modifications | |------------------------|-----------|------|---------------------|-------------------------------------|------------------------------| | Downward Dog | 1 minute | 1 | 30 seconds | Press your heels towards the ground | Bend knees for easier version | | Warrior I | 1 minute per side| 1| 30 seconds | Keep your front knee over your ankle | Shorten stance for easier version | | Triangle Pose | 1 minute per side| 1| 30 seconds | Extend through the arms | Use a block for easier version | | Plank to Chaturanga | 1 minute | 1 | 30 seconds | Keep your elbows close to your body | Drop knees for easier version | | Upward Facing Dog | 1 minute | 1 | 30 seconds | Lift chest high, engage your glutes| Lower back bend for easier version |

Cool-Down (3-5 minutes):

• Seated forward bend: 1 minute
• Supine twist: 30 seconds per side
• Savasana: 1-2 minutes

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Conclusion

With these five full-body workouts, you can efficiently fit exercise into your busy schedule without the need for a gym. Each workout is designed to maximize your time and space while targeting all major muscle groups. Aim to incorporate these routines into your weekly schedule 3 times a week, allowing for rest days in between for recovery. As you get comfortable, consider increasing your intensity, repetitions, or sets to continue progressing.

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