Top 10 Full Body Workouts That Burn Calories Fast in 2026

Struggling to find time for effective workouts amid your busy schedule? You're not alone. Many professionals face the challenge of fitting in a full-body workout that maximizes calorie burn without requiring hours at the gym. The good news? You can achieve an effective workout right at home with minimal or no equipment. Here are the top 10 full body workouts that will help you burn calories fast in 2026.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required; optional: resistance bands, dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Dynamic stretches to prepare your body:

1. Arm Circles – 30 seconds (15 seconds in each direction)
2. Leg Swings – 30 seconds (15 seconds per leg)
3. Torso Twists – 30 seconds
4. High Knees – 1 minute
5. Bodyweight Squats – 1 minute

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1. Burpees (Full-Body Exercise)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and land softly on your feet.
• Modification: Step back instead of jumping.

2. Push-Up to T-Push-Up

• Reps: 8 reps (4 per side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Rotate your torso as you lift one arm to the ceiling.
• Modification: Perform on your knees.

3. Squat to Press (using dumbbells or bodyweight)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the squat.
• Modification: Use no weights or lighter weights.

4. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line while jumping your feet out.
• Modification: Step side to side instead of jumping.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Perform at a slower pace.

6. Jumping Jacks

• Duration: 45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly and keep your knees slightly bent.
• Modification: Step side to side instead of jumping.

7. Dead Bug

• Reps: 12 reps (6 per side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Keep your feet on the ground.

8. Reverse Lunge with Knee Raise

• Reps: 10 reps (5 per leg)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knee up as you rise from the lunge.
• Modification: Perform a standard lunge without the knee raise.

9. Plank to Side Plank

• Duration: 30 seconds (15 seconds per side)
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips lifted and body straight during the transition.
• Modification: Drop your knee to the ground during the side plank.

10. Bicycle Crunches

• Reps: 15 reps (each side counts as one)
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed against the ground.
• Modification: Reduce the range of motion if needed.

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Cool-Down (3-5 minutes)

1. Standing Quad Stretch – 30 seconds per leg
2. Seated Hamstring Stretch – 30 seconds per leg
3. Child's Pose – 1 minute
4. Deep Breathing – 1 minute

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------------|---------------------|------|------------------| | Burpees | 10 reps | 3 | 45 seconds | | Push-Up to T-Push-Up | 8 reps | 3 | 45 seconds | | Squat to Press | 12 reps | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Jumping Jacks | 45 seconds | 3 | 30 seconds | | Dead Bug | 12 reps | 3 | 45 seconds | | Reverse Lunge with Knee Raise | 10 reps | 3 | 45 seconds | | Plank to Side Plank | 30 seconds | 3 | 30 seconds | | Bicycle Crunches | 15 reps | 3 | 30 seconds |

Complete in: Approximately 25-30 minutes

Conclusion

These top 10 full-body workouts are designed for busy professionals looking to burn calories efficiently in a short amount of time. You can perform them in the comfort of your home without needing extensive equipment. Aim to complete this routine 3 times a week, allowing for rest days in between to maximize your results.

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