Best 10 Home Workouts for Total Body Strength 2025

Updated December 2025

Home workouts are an excellent way to build total body strength without the need for a gym membership. Whether you're a beginner or a seasoned fitness enthusiast, these workouts can be tailored to fit your needs. Here are the best 10 home workouts for total body strength that you can incorporate into your routine.

1. Bodyweight Squats

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

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 12-15 | 30 seconds|

Tip: Keep your back straight and push through your heels to engage your glutes.

2. Push-Ups

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

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds|

Tip: Maintain a straight line from head to heels; modify by dropping to your knees if needed.

3. Plank to Shoulder Tap

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 120 per 30 minutes

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-15 | 30 seconds|

Tip: Keep your hips stable while tapping your shoulders to engage your core.

4. Lunges

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

| Sets | Reps (each leg) | Duration | |------|-----------------|-----------| | 3 | 10-12 | 30 seconds|

Tip: Step forward with a straight back and ensure your knee doesn’t extend past your toes.

5. Dumbbell Deadlifts

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200 per 30 minutes

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds|

Tip: Keep your back straight and engage your core throughout the movement.

6. Glute Bridges

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

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 15-20 | 30 seconds|

Tip: Squeeze your glutes at the top of the movement for maximum effectiveness.

7. Mountain Climbers

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

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

Tip: Keep your core engaged and maintain a quick pace for a great cardio boost.

8. Dumbbell Shoulder Press

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 180 per 30 minutes

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds|

Tip: Start with lighter weights to ensure proper form before increasing the load.

9. Burpees

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300 per 30 minutes

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 8-10 | 30 seconds|

Tip: Focus on your form to maximize strength and minimize the risk of injury.

10. Resistance Band Rows

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 150 per 30 minutes

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 10-12 | 30 seconds|

Tip: Keep your elbows close to your body and squeeze your shoulder blades together.

Why Choose HipTrain for Your Fitness Journey?

With HipTrain, you can take your home workouts to the next level with affordable personal training that fits your schedule. Our certified trainers provide live 1-on-1 coaching tailored to your specific fitness goals, ensuring you get the most out of each workout. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Incorporate these workouts into your routine and watch your total body strength soar in 2025!