Best 10 Home Workouts for Beginners in 2025

Updated December 2025

Starting a fitness journey can be daunting, especially for beginners. However, with the right home workouts, you can ease into a consistent routine without needing a gym membership. Here are the best 10 home workouts for beginners in 2025, designed to build strength, flexibility, and endurance—all from the comfort of your home.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|-----------| | Bodyweight Squats | 3 | 10-15 | 15 minutes |

How to Perform: Stand with feet shoulder-width apart, lower into a squat by bending at the knees and hips, then return to standing.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200 calories per 30 minutes
Reps/Sets: 3 sets of 5-10 reps

| Exercise | Sets | Reps | Duration | |----------|------|-------|-----------| | Push-Ups | 3 | 5-10 | 10 minutes |

How to Perform: Start in a plank position, lower your body until your chest nearly touches the ground, then push back up.

3. Plank

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 120 calories per 30 minutes
Duration: 3 sets of 20-30 seconds

| Exercise | Sets | Duration | |----------|------|-----------| | Plank | 3 | 20-30 sec |

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

4. Glute Bridges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 130 calories per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|-----------| | Glute Bridges | 3 | 10-15 | 15 minutes |

How to Perform: Lie on your back with knees bent, lift your hips toward the ceiling while squeezing your glutes, then lower back down.

5. Jumping Jacks

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200 calories per 30 minutes
Duration: 3 sets of 30 seconds

| Exercise | Sets | Duration | |------------------|------|-----------| | Jumping Jacks | 3 | 30 sec |

How to Perform: Stand upright, jump while spreading your legs and arms, then return to the starting position.

6. Lunges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes
Reps/Sets: 3 sets of 10 reps per leg

| Exercise | Sets | Reps | Duration | |----------|------|-------|-----------| | Lunges | 3 | 10 | 15 minutes |

How to Perform: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Alternate legs.

7. Bicycle Crunches

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

| Exercise | Sets | Reps | Duration | |--------------------|------|-------|-----------| | Bicycle Crunches | 3 | 10-15 | 10 minutes |

How to Perform: Lie on your back, lift your legs, and alternate touching your elbows to the opposite knee.

8. Mountain Climbers

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 240 calories per 30 minutes
Duration: 3 sets of 30 seconds

| Exercise | Sets | Duration | |--------------------|------|-----------| | Mountain Climbers | 3 | 30 sec |

How to Perform: Start in a plank position, quickly drive your knees towards your chest, alternating legs.

9. Chair Dips

Equipment Needed: Sturdy chair
Difficulty Level: Easy
Calories Burned: Approximately 180 calories per 30 minutes
Reps/Sets: 3 sets of 8-12 reps

| Exercise | Sets | Reps | Duration | |------------|------|-------|-----------| | Chair Dips | 3 | 8-12 | 10 minutes |

How to Perform: Sit on the edge of a chair, place your hands beside your thighs, and lower your body down, then push back up.

10. Walking

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

| Exercise | Sets | Duration | |----------|------|-----------| | Walking | 1 | 30 min |

How to Perform: Simply walk at a brisk pace around your home or outdoors, focusing on maintaining good posture.

Conclusion

With these 10 beginner-friendly workouts, you can kickstart your fitness journey from home. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you create a tailored plan that fits your lifestyle, with flexible scheduling and HSA/FSA eligibility for eligible expenses.