26 Easy STANDING FULL BODY Workout at Home (30-Minute Workout)

Don’t feel like getting down on the floor? Maybe your knees aren’t having it. Or you just want to switch things up.

This standing full body workout keeps you upright the entire 30 minutes. No equipment, no mat, just you and some space.

Today’s full body circuit workout features 26 different moves. Each exercise is 30 seconds on, 10 seconds rest.

Just follow along and let’s get sweaty!

We’re kicking things off easy with this simple standing full body workout move.

It looks basic, but if you really focus on form first and then push your speed, you’ll feel it working.

Time to get into some classic squats.

The key here? Sit all the way down into your heels and keep your body slightly angled forward—don’t hinge at the hips at the top.

This one’s all about getting that heel as close to your bum as possible while you step side to side.

Stay light on your toes and keep moving!

Here’s where things get interesting.

You’ll do a squat, then rise all the way up onto your toes at the top. Squeeze everything tight and control your body coming back down.

This standing core workout move will fire up your abs.

Every time you jump, your hands go the opposite direction of your toes. It takes a bit of coordination, but once you get the rhythm, you’ll really feel your core working.

Lunges are a standing workout staple—and for good reason.

You’ll step back into a lunge, hinge at the hip, and press through your heel to come back up. You’ll do one side first, then switch to the other.

Straight up classic jumping jacks here.

Focus on keeping your upper body strong and your rib cage closed. Sounds simple, but it’ll get your heart pumping.

This is a two-part move: elbow to knee, then fingers to toes—all on the same side before you switch.

Can’t quite reach your toes? No worries. Just tap your knee twice instead.

You’ll step out into a side lunge and press through your supporting leg to come back to center.

If stepping out throws off your form, keep your legs wide and stationary—just press back and forth from there.

This one targets your side abs.

Here’s the thing: don’t bring your knee straight up to the side. Bring it slightly in front so you’re really squeezing those obliques.

A quick, simple move that gets your whole body involved.

Rise up tall, then reach down to touch the mat with your fingertips. Keep those legs straight and reach for the ceiling as you come back up.

This is a fun cardio burst for any standing workouts at home routine.

You’ll jump (or step) side to side, bringing your outside leg back on a diagonal and touching your fingertips to the mat. Not feeling the jump? That’s okay—you can skip it.

Punch it out, then squat it down!

You’ll do four cross-body punches, then drop into a squat for four counts. It’s a great way to build muscle while keeping your heart rate up.

Think of this as a side-to-side hop.

Jump up and over, touch the mat with your fingertips, then jump to the other side. You can also step instead of jump if that feels better.

A twist on the classic jack!

One jump goes out to the side, the next jump brings your arms and legs to the front. It’s a quick workout routine move that keeps things interesting.

No equipment needed for this one—just pretend you’re holding a rope.

Keep your arm circles small and tight, shoulders down, and make tiny jumps with your feet.

This one is all about stability.

Kick forward with one leg, bring it back, and brace yourself strong. You’re not going into a full lunge here—just a slight bend to keep that supporting leg working hard.

Shuffle to one side, reach down for the opposite toe, and let your other arm swing up behind you.

Then shuffle to the other side and repeat. It’s quick, it’s dynamic, and it’ll get you sweating.

Three crunches on one side, step out, then three on the other.

Get those knees up and don’t forget to breathe! This full body workout move sneaks in some serious core work.

Squat down with your fingertips by your ears, then come up and reach across for the opposite toe.

Use your core here and don’t let your chest drop as you go back into the squat.

Do three twisting jumps, then reach down for your toe (or your knee if that’s easier).

Repeat on the other side. You’ll really feel this one in your core.

Here’s a combo that challenges your legs from different angles.

You’ll do a curtsy lunge, then shift right into a narrow squat. Keep your chest lifted and try to slow down your breathing.

Jump your feet out and in, then step to the side and punch with the same arm and leg.

Keep those arms strong—this standing workout move hits your upper body too.

This is a balance challenge.

You’ll hinge forward on one leg while the other lifts behind you. Want it easier? Keep your back foot on the floor. Either way, keep your back flat and make it controlled.

Almost there!

Add a jump at the top of your squat and push yourself for the full 30 seconds. This one’s all about intensity.

The final push!

Run in place, driving your knees up as high as you can. Maintain this motion for the final 30 seconds and you’re done.