Top 10 Full Body Workouts You Can Do at Home in 2026

Are you a busy professional struggling to find time for the gym? Or perhaps you feel intimidated by gym crowds and equipment? With home workouts, you can effectively work your entire body without ever leaving your living room. In 2026, maximizing your fitness routine at home is easier than ever, and we’ve compiled the top 10 full body workouts that require no equipment, making them perfect for anyone looking to get fit in a limited space and time.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with this quick warm-up to prepare your body for the workout.

1. Arm Circles – 30 seconds

   • Stand tall, extend arms out to the side, and make small circles. Switch directions after 15 seconds.

2. Bodyweight Squats – 1 minute

   • Stand with feet shoulder-width apart, lower into squat, and return to standing.

3. High Knees – 1 minute

   • Jog in place while bringing knees up to hip level.

4. Torso Twists – 1 minute

   • Stand with feet hip-width apart and twist your torso side to side.

5. Leg Swings – 1 minute

   • Hold onto a wall for balance, swing one leg forward and backward. Switch legs after 30 seconds.

Top 10 Full Body Workouts

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------------|---------------|------|-------------|----------------------------------------|----------------------------------| | 1. Burpees | 10 reps | 3 | 45 seconds | Jump high and land softly | Step back instead of jumping | | 2. Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight and back flat | Slow down the pace | | 3. Push-Ups (Standard or Knee)| 12 reps | 3 | 45 seconds | Elbows at a 45-degree angle | Do push-ups on your knees | | 4. Plank Jacks | 30 seconds | 3 | 45 seconds | Engage your core and keep your body straight | Step out instead of jumping | | 5. Jump Squats | 12 reps | 3 | 45 seconds | Land softly and go right into the next squat | Regular squats without jump | | 6. Lateral Lunges | 10 reps/side | 3 | 45 seconds | Keep your knee behind your toes | Shallow lunges | | 7. Tricep Dips (using a chair)| 12 reps | 3 | 45 seconds | Keep your elbows close to your body | Bend your knees for less strain | | 8. Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze at the top for 2 seconds | Raise only one leg for a challenge | | 9. Skaters | 30 seconds | 3 | 45 seconds | Maintain balance and control | Step instead of jump | | 10. Plank | 30 seconds | 3 | 45 seconds | Keep your body in a straight line | Perform on your knees |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover.

1. Child's Pose – 1 minute

   • Sit back on your heels, stretch arms forward, and breathe deeply.

2. Seated Forward Bend – 1 minute

   • Sit with legs extended, reach forward towards your toes.

3. Figure Four Stretch – 1 minute per side

   • Lie on your back, cross one ankle over the opposite knee, and pull the uncrossed leg towards your chest.

Complete in: 25-30 minutes

Conclusion

Incorporating these top 10 full body workouts into your routine will help you maintain fitness without needing a gym. Aim to complete this workout 3 times a week with rest days in between. As you progress, consider increasing reps or duration for added intensity.

If you’re looking for personalized coaching, remember that HipTrain offers 1-on-1 video training with certified trainers, providing real-time feedback to ensure you maintain proper form and maximize your results.