The 10 Best Full Body Workouts You Can Do at Home for 2026

Finding time for a comprehensive workout can be a challenge for busy professionals in 2026. With limited space and equipment, many feel intimidated by the idea of a full-body workout. The good news is that effective home workouts can be done in as little as 20 minutes without any fancy gym equipment. Here, we present the 10 best full-body workouts that you can tackle from the comfort of your home.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned Estimate: Approximately 150-250 calories depending on intensity

1. Bodyweight Circuit

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Push-ups, Squats, Plank, Lunges, Burpees
• Reps: 10-15 each
• Sets: 3 sets
• Rest: 45 seconds between sets

Exercise List: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------|-----------|------|------------|----------------------------------|--------------------------------| | Push-ups | 10-15 | 3 | 45 seconds | Keep your body in a straight line | Knee push-ups | | Squats | 12-15 | 3 | 45 seconds | Sit back as if in a chair | Box squats (use a chair) | | Plank | 30 seconds| 3 | 45 seconds | Keep your elbows under your shoulders | Knee plank | | Lunges | 10-12 each| 3 | 45 seconds | Step forward, keeping your knee behind your toes | Reverse lunges | | Burpees | 8-10 | 3 | 45 seconds | Jump high, land softly | Step back instead of jumping |

Cool-down: 3-5 minutes of stretching focusing on major muscle groups.

Complete in: 25-30 minutes

2. HIIT Full Body Blast

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Jumping Jacks, Mountain Climbers, High Knees, Russian Twists
• Duration: 30 seconds each
• Sets: 4 sets
• Rest: 30 seconds between exercises

Exercise List: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------|-------------|------|------------|----------------------------------|--------------------------------| | Jumping Jacks | 30 seconds | 4 | 30 seconds | Keep your arms straight above | Step out instead of jumping | | Mountain Climbers | 30 seconds | 4 | 30 seconds | Drive your knees towards your chest| Slow down for less intensity | | High Knees | 30 seconds | 4 | 30 seconds | Pump your arms as you lift your knees| March in place | | Russian Twists | 30 seconds | 4 | 30 seconds | Keep your back straight and twist from your core| Keep feet on the ground |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

3. Resistance Band Full Body Workout

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Band Squats, Band Rows, Band Chest Press, Band Deadlifts
• Reps: 12-15 each
• Sets: 3 sets
• Rest: 45 seconds between sets

Exercise List: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------|-----------|------|------------|----------------------------------|--------------------------------| | Band Squats | 12-15 | 3 | 45 seconds | Sit back into your heels | Bodyweight squats | | Band Rows | 12-15 | 3 | 45 seconds | Squeeze shoulder blades together | Use a lighter band | | Band Chest Press | 12-15 | 3 | 45 seconds | Keep elbows at shoulder height | Perform on the floor | | Band Deadlifts | 12-15 | 3 | 45 seconds | Keep a flat back as you hinge | Use a lighter band |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

4. Cardio and Core Combo

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Jump Rope, Plank Jacks, Bicycle Crunches, Skaters
• Duration: 30 seconds each
• Sets: 4 sets
• Rest: 30 seconds between exercises

Exercise List: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |---------------------|------------|------|------------|----------------------------------|--------------------------------| | Jump Rope | 30 seconds | 4 | 30 seconds | Keep your elbows close to your body| Simulate the motion without a rope | | Plank Jacks | 30 seconds | 4 | 30 seconds | Jump feet wide and back together | Step feet out one at a time | | Bicycle Crunches | 30 seconds | 4 | 30 seconds | Touch opposite elbow to knee | Keep feet on the ground | | Skaters | 30 seconds | 4 | 30 seconds | Land softly to protect your knees| Step side to side |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

5. Tabata Full Body Workout

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Push-ups, Squats, Sit-ups, Jumping Jacks
• Duration: 20 seconds of work, 10 seconds of rest
• Sets: 8 rounds (4 minutes per exercise)
• Rest: 1 minute between exercises

Exercise List: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------|------------|------|------------|----------------------------------|--------------------------------| | Push-ups | 20 seconds | 8 | 10 seconds | Keep your body aligned | Knee push-ups | | Squats | 20 seconds | 8 | 10 seconds | Lower until thighs are parallel | Box squats | | Sit-ups | 20 seconds | 8 | 10 seconds | Exhale as you lift your torso | Crunches | | Jumping Jacks | 20 seconds | 8 | 10 seconds | Jump high, land softly | Step out instead of jumping |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

6. Pilates Full Body Workout

Workout Summary:

• Warm-up: 5 minutes
• Exercises: The Hundred, Roll-Up, Leg Circles, Plank
• Reps: 10-15 each
• Sets: 3 sets
• Rest: 45 seconds between sets

Exercise List: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------|-----------|------|------------|----------------------------------|--------------------------------| | The Hundred | 10-15 | 3 | 45 seconds | Pump your arms vigorously | Keep feet on the ground | | Roll-Up | 10-15 | 3 | 45 seconds | Articulate through your spine | Bend knees | | Leg Circles | 10 each | 3 | 45 seconds | Keep your hips stable | Smaller circles | | Plank | 30 seconds| 3 | 45 seconds | Engage your core throughout | Knee plank |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

7. Strength and Flexibility Workout

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Chair Pose, Plank to Downward Dog, Warrior II, Forward Fold
• Reps: Hold each pose for 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets

Exercise List: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------|------------|------|------------|----------------------------------|--------------------------------| | Chair Pose | 30 seconds | 3 | 45 seconds | Keep knees behind toes | Stand tall | | Plank to Downward Dog | 30 seconds | 3 | 45 seconds | Flow smoothly between positions | Hold plank | | Warrior II | 30 seconds | 3 | 45 seconds | Keep front knee aligned | Shorten stance | | Forward Fold | 30 seconds | 3 | 45 seconds | Relax your neck and shoulders | Bend knees |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

8. Strength Training without Weights

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Push-ups, Bodyweight Squats, Tricep Dips, Glute Bridges
• Reps: 12-15 each
• Sets: 3 sets
• Rest: 45 seconds between sets

Exercise List: | Exercise | Reps | Sets | Rest | Form Cue | Modification | |------------------|-----------|------|------------|----------------------------------|--------------------------------| | Push-ups | 12-15 | 3 | 45 seconds | Keep body in a straight line | Knee push-ups | | Bodyweight Squats| 12-15 | 3 | 45 seconds | Sit back as if in a chair | Box squats | | Tricep Dips | 12-15 | 3 | 45 seconds | Keep elbows close to your body | Use a chair for support | | Glute Bridges | 12-15 | 3 | 45 seconds | Squeeze glutes at the top | Single-leg bridge for added intensity |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

9. Yoga Flow for Full Body

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Sun Salutations, Warrior Poses, Tree Pose, Seated Forward Bend
• Duration: Hold each pose for 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets

Exercise List: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------|------------|------|------------|----------------------------------|--------------------------------| | Sun Salutations | 30 seconds | 3 | 45 seconds | Flow between poses smoothly | Slow down the flow | | Warrior Poses | 30 seconds | 3 | 45 seconds | Keep front knee aligned | Shorten stance | | Tree Pose | 30 seconds | 3 | 45 seconds | Find a focal point to balance | Use a wall for support | | Seated Forward Bend | 30 seconds | 3 | 45 seconds | Relax your neck and shoulders | Bend knees |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

10. Core Strengthening Workout

Workout Summary:

• Warm-up: 5 minutes
• Exercises: Plank, Side Plank, Dead Bug, Flutter Kicks
• Duration: 30 seconds each
• Sets: 4 sets
• Rest: 30 seconds between exercises

Exercise List: | Exercise | Duration | Sets | Rest | Form Cue | Modification | |------------------|------------|------|------------|----------------------------------|--------------------------------| | Plank | 30 seconds | 4 | 30 seconds | Keep your body aligned | Knee plank | | Side Plank | 30 seconds | 4 | 30 seconds | Stack your feet for balance | Drop your bottom knee | | Dead Bug | 30 seconds | 4 | 30 seconds | Keep lower back pressed to the floor | Bend knees | | Flutter Kicks | 30 seconds | 4 | 30 seconds | Keep your core engaged | Reduce range of motion |

Cool-down: 3-5 minutes of stretching.

Complete in: 25-30 minutes

Conclusion

These ten full-body workouts are designed to fit into your busy schedule while providing effective results. Whether you prefer bodyweight exercises, resistance bands, or a mix of cardio and strength, there is something here for everyone. Aim to work out 3 times a week with rest days in between to maximize your results.

To take your fitness journey to the next level, consider personalized coaching with real-time feedback.