10 Best Home Workouts for Beginners 2025

Updated December 2025

Getting started with home workouts can be an effective way to build strength, improve your fitness, and establish a healthy routine—all from the comfort of your own space. Whether you're new to exercise or getting back into it, these 10 best home workouts for beginners will help you kickstart your fitness journey without needing a gym membership. Plus, they can be done with minimal equipment, making them an affordable option.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 seconds rest between sets |

How to: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, keeping your chest up. Push through your heels to return to standing.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Easy to Moderate
Calories Burned: Approximately 150 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 8-12 | 3 | 30 seconds rest between sets |

How to: Start in a plank position, hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 80 calories per 30 minutes

| Duration | Sets | Rest | |----------|------|------| | 20-30 seconds | 3 | 30 seconds |

How to: Lie face down, then lift your body on forearms and toes, keeping a straight line from head to heels.

4. Lunges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 8-10 (each leg) | 3 | 30 seconds rest between sets |

How to: Step forward with one leg and lower your hips until both knees are at about 90-degree angles, then return to standing.

5. Glute Bridges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 seconds rest between sets |

How to: Lie on your back with knees bent, feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top.

6. Jumping Jacks

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200 calories per 30 minutes

| Duration | Sets | Rest | |----------|------|------| | 30 seconds | 3 | 30 seconds |

How to: Jump with your legs spread wide while raising your arms above your head, then return to the starting position.

7. Bicycle Crunches

Equipment Needed: None
Difficulty Level: Easy to Moderate
Calories Burned: Approximately 120 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15 (each side) | 3 | 30 seconds rest between sets |

How to: Lie on your back and bring your knees up to a 90-degree angle. Alternate bringing opposite elbows to knees while pedaling your legs.

8. Mountain Climbers

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 200 calories per 30 minutes

| Duration | Sets | Rest | |----------|------|------| | 20-30 seconds | 3 | 30 seconds |

How to: Start in a plank position and alternate bringing your knees to your chest quickly.

9. Standing Calf Raises

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 80 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 15-20| 3 | 30 seconds rest between sets |

How to: Stand with feet shoulder-width apart, raise your heels off the ground, then lower back down.

10. Seated Leg Lifts

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 60 calories per 30 minutes

| Reps | Sets | Duration | |------|------|----------| | 10-15| 3 | 30 seconds rest between sets |

How to: Sit on the edge of a chair, extend one leg out in front of you, hold for a second, then lower it back down.

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