10 Best Home Workouts for Weight Loss in 2025

Updated December 2025

Staying fit and losing weight doesn’t have to mean a gym membership or expensive classes. With the right home workouts, you can achieve your weight loss goals without leaving your house. Here are the 10 best home workouts for weight loss in 2025, designed to fit into your busy schedule and budget.

1. High-Intensity Interval Training (HIIT)

What You Need: No equipment required
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Workout Table:

| Exercise | Duration | Sets | |---------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Mountain Climbers | 30 seconds| 3 | | Rest | 1 minute | 3 |

HIIT is one of the most effective workouts for burning fat, combining short bursts of intense exercise with rest periods.

2. Bodyweight Circuit

What You Need: No equipment required
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-500 per hour

Workout Table:

| Exercise | Reps | Sets | |---------------------|-----------|------| | Squats | 15 | 3 | | Lunges | 10 per leg| 3 | | Plank | 30 seconds| 3 | | Sit-Ups | 15 | 3 |

This circuit can be done anywhere and is perfect for those just starting out.

3. Dance Fitness

What You Need: Comfortable clothing
Difficulty Level: All Levels
Calories Burned: 300-600 per hour

Dance workouts are fun and engaging, making it easier to stick to a routine. Popular options include Zumba and Hip Hop Abs.

4. Yoga for Weight Loss

What You Need: Yoga mat
Difficulty Level: Beginner
Calories Burned: 200-400 per hour

Certain styles of yoga, like Vinyasa or Power Yoga, can help you shed pounds while improving flexibility and strength.

5. Resistance Band Training

What You Need: Resistance bands
Difficulty Level: Intermediate
Calories Burned: 250-400 per hour

Workout Table:

| Exercise | Reps | Sets | |---------------------|-----------|------| | Band Squats | 15 | 3 | | Seated Rows | 15 | 3 | | Chest Press | 15 | 3 | | Lateral Band Walks | 10 per leg| 3 |

Resistance bands are portable and versatile, making them a great option for strength training at home.

6. Pilates

What You Need: Mat (optional)
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-400 per hour

Pilates focuses on core strength and stability, which can enhance your overall fitness and promote weight loss.

7. Jump Rope Workout

What You Need: Jump rope
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Workout Table:

| Exercise | Duration | Sets | |---------------------|-----------|------| | Jump Rope | 1 minute | 5 | | Rest | 30 seconds| 5 |

Jumping rope is a great cardiovascular workout that can easily be done at home.

8. Tabata Training

What You Need: Timer
Difficulty Level: Intermediate
Calories Burned: 350-500 per hour

Workout Table:

| Exercise | Duration | Sets | |---------------------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 |

Tabata training is a form of HIIT that consists of 20 seconds of maximum effort followed by 10 seconds of rest.

9. Kickboxing

What You Need: Comfortable clothing
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Kickboxing combines martial arts techniques with fast-paced cardio, providing a full-body workout that burns calories.

10. Strength Training with Dumbbells

What You Need: Dumbbells
Difficulty Level: Intermediate
Calories Burned: 300-500 per hour

Workout Table:

| Exercise | Reps | Sets | |---------------------|-----------|------| | Dumbbell Squats | 12 | 3 | | Dumbbell Deadlifts | 12 | 3 | | Shoulder Press | 12 | 3 | | Bent-Over Rows | 12 | 3 |

Strength training is essential for building muscle, which increases metabolism and aids in weight loss.

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Incorporating these workouts into your weekly routine can help you achieve your weight loss goals while enjoying the comfort of home. For personalized guidance, consider affordable 1-on-1 live personal training with HipTrain. Our certified trainers can design a program tailored to your needs, with flexible scheduling to fit your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses.