Best vs Worst Full Body Exercises: What You Should Know

When it comes to full body workouts, busy professionals often face the challenge of maximizing efficiency within limited time and space. The wrong exercises can lead to injuries or stagnation, while the right ones can transform your fitness journey. In 2026, understanding which full body exercises to prioritize can make all the difference in your results.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required; light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep your elbows slightly bent and move through a full range of motion.

2. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Sit back as if in a chair, keeping your chest up.

3. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip level, pumping your arms.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Keep your feet planted, and rotate your torso side to side.

5. Lateral Leg Swings

   • Duration: 1 minute
   • Form Cue: Keep your standing leg slightly bent and swing your leg forward and backward.

Best Full Body Exercises

1. Squat to Press (Thrusters)

   • Reps: 12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Squeeze your glutes at the top of the movement.
   • Modification: Bodyweight squats only.

2. Push-Up (Knee or Standard)

   • Reps: 10-15
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Do push-ups on your knees.

3. Deadlift (Dumbbell or Bodyweight)

   • Reps: 12
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Hinge at the hips, keeping your back flat.
   • Modification: Use lighter weights or do glute bridges.

4. Plank to Row (Renegade Rows)

   • Reps: 8-10 each side
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your hips stable during the row.
   • Modification: Do a plank on your knees.

5. Burpees

   • Reps: 8-10
   • Sets: 3
   • Rest: 60 seconds
   • Form Cue: Jump explosively at the top, landing softly.
   • Modification: Step back instead of jumping.

Worst Full Body Exercises

1. Sit-Ups

   • Limitation: Focuses only on the core and can strain the lower back.

2. Behind-the-Neck Press

   • Limitation: Puts unnecessary stress on the shoulders and neck.

3. Leg Extensions

   • Limitation: Isolates the quadriceps and neglects other muscle groups.

4. Bouncing Stretching

   • Limitation: Increases the risk of injury and doesn't effectively stretch muscles.

5. Superman Exercise

   • Limitation: Can lead to lower back strain if performed incorrectly.

Exercise Summary Table

| Exercise | Reps | Sets | Rest Time | Modification | |------------------------|-------|------|-----------|-----------------------------| | Squat to Press | 12 | 3 | 45 sec | Bodyweight squats | | Push-Up | 10-15 | 3 | 30 sec | Knees push-ups | | Deadlift | 12 | 3 | 45 sec | Lighter weights/glute bridge| | Plank to Row | 8-10 | 3 | 45 sec | Knees plank | | Burpees | 8-10 | 3 | 60 sec | Step back instead of jump |

Cool-Down (3-5 Minutes)

1. Child's Pose

   • Duration: 1 minute
   • Form Cue: Reach your arms forward while sitting back on your heels.

2. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Keep your knees slightly bent and let your head hang heavy.

3. Seated Hamstring Stretch

   • Duration: 1 minute per side
   • Form Cue: Keep your back straight as you lean forward.

Complete in: 25-30 minutes

Conclusion

Incorporating the best full body exercises into your routine can yield better results in less time. Avoid the worst exercises that could hinder your progress or lead to injury. To further enhance your fitness journey, consider personalized coaching with real-time feedback from certified trainers.