Best Full Body Workout Routines: Bodyweight vs. Weights

In the busy world of 2026, finding an effective workout routine that fits your schedule can be a challenge. Whether you’re short on time, dealing with gym intimidation, or simply prefer the comfort of home, you may be torn between bodyweight exercises and using weights. Both methods offer unique benefits, but which one is right for you?

Quick Stats Box

• Total Time: 30-35 minutes
• Equipment Needed: No equipment for bodyweight; light dumbbells (5-10 lbs) for weights
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks: 1 minute
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
3. Leg Swings: 1 minute (30 seconds each leg)
4. Bodyweight Squats: 1 minute
5. High Knees: 1 minute

Bodyweight Full Body Workout

1. 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, squeezing your glutes.
• Modification: Perform on knees for an easier version.

2. Bodyweight Squats

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push your hips back as if sitting in a chair.
• Modification: Reduce depth for an easier version; add a jump for a harder version.

3. Plank Shoulder Taps

• Reps: 10 taps per shoulder
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable as you reach for the opposite shoulder.
• Modification: Drop to your knees for an easier version.

4. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a wall for balance if needed.

5. Burpees

• Reps: 8-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the end, landing softly.
• Modification: Step back instead of jumping for an easier version.

Weights Full Body Workout

1. Dumbbell Bench Press

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows at a 45-degree angle from your body.
• Modification: Use lighter weights or perform a floor press.

2. Dumbbell Deadlifts

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips and keep the weights close to your body.
• Modification: Use one dumbbell for an easier version.

3. Dumbbell Rows

• Reps: 10-12 reps per arm
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the weight towards your hip.
• Modification: Perform seated with both feet on the ground for stability.

4. Dumbbell Lunges

• Reps: 10-12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward, keeping your front knee over your ankle.
• Modification: Perform without weights for an easier version.

5. Dumbbell Shoulder Press

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and press directly overhead.
• Modification: Perform seated for added support.

Exercise Summary Table

| Exercise | Reps | Sets | Rest | |--------------------------|------------|------|-----------| | Bodyweight Push-Ups | 10-15 | 3 | 45 secs | | Bodyweight Squats | 15-20 | 3 | 45 secs | | Plank Shoulder Taps | 10 taps | 3 | 45 secs | | Glute Bridges | 15-20 | 3 | 45 secs | | Burpees | 8-12 | 3 | 45 secs | | Dumbbell Bench Press | 10-12 | 3 | 45 secs | | Dumbbell Deadlifts | 10-15 | 3 | 45 secs | | Dumbbell Rows | 10-12 | 3 | 45 secs | | Dumbbell Lunges | 10-12 | 3 | 45 secs | | Dumbbell Shoulder Press | 10-12 | 3 | 45 secs |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 1 minute
2. Child’s Pose: 1 minute
3. Seated Hamstring Stretch: 1 minute each leg
4. Cat-Cow Stretch: 1 minute

Complete in: 30-35 minutes

Conclusion

Both bodyweight and weights offer effective full-body workouts that can be done at home. Bodyweight exercises are excellent for beginners and those with limited space or equipment, while weights can provide greater resistance and muscle-building potential.

Consider your personal goals, available space, and equipment when deciding which routine to follow. For an even more tailored approach, think about integrating both methods into your weekly workout plan.

Ready to take your fitness to the next level?