Best 10 Home Workouts for Total Body Strength 2025

Updated January 2026

Achieving total body strength from the comfort of your home is not only feasible but can also be enjoyable. With the right exercises and a structured routine, you can build muscle, improve endurance, and enhance overall fitness without stepping foot in a gym. Below are the best 10 home workouts for total body strength in 2025, complete with details on reps, sets, and equipment needed.

1. Bodyweight Squats

• Reps: 3 sets of 12-15
• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~100

How to Perform: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, then push through your heels to return to standing.

2. Push-Ups

• Reps: 3 sets of 10-12
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~70

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

3. Plank to Shoulder Tap

• Reps: 3 sets of 10 taps per side
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~50

How to Perform: From a plank position, lift one hand to tap the opposite shoulder while maintaining stability.

4. Lunges

• Reps: 3 sets of 10-12 per leg
• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~100

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

5. Glute Bridges

• Reps: 3 sets of 15
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~60

How to Perform: Lie on your back with knees bent, lift your hips towards the ceiling, squeezing your glutes at the top.

6. Burpees

• Reps: 3 sets of 8-10
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: ~120

How to Perform: From a standing position, squat down, kick your feet back into a plank, return to squat, and jump up.

7. Mountain Climbers

• Reps: 3 sets of 30 seconds
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~80

How to Perform: In a plank position, rapidly draw one knee toward your chest, alternating legs.

8. Tricep Dips

• Reps: 3 sets of 10-12
• Duration: 10 minutes
• Equipment: Chair or low table
• Difficulty Level: Intermediate
• Calories Burned: ~70

How to Perform: With your back to the chair, lower your body by bending your elbows, then push back up.

9. High Knees

• Reps: 3 sets of 30 seconds
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~90

How to Perform: Run in place while bringing your knees up to waist level as quickly as possible.

10. Side Plank

• Reps: 3 sets of 20-30 seconds per side
• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~50

How to Perform: Lie on your side and lift your body off the ground, balancing on one arm and the side of your foot.

Comparison Table of Workouts

| Workout | Reps/Duration | Equipment Needed | Difficulty Level | Calories Burned | |-----------------------|-------------------|------------------|------------------|------------------| | Bodyweight Squats | 3x12-15 | None | Beginner | ~100 | | Push-Ups | 3x10-12 | None | Intermediate | ~70 | | Plank to Shoulder Tap | 3x10 per side | None | Intermediate | ~50 | | Lunges | 3x10-12 per leg | None | Beginner | ~100 | | Glute Bridges | 3x15 | None | Beginner | ~60 | | Burpees | 3x8-10 | None | Advanced | ~120 | | Mountain Climbers | 3x30 seconds | None | Intermediate | ~80 | | Tricep Dips | 3x10-12 | Chair | Intermediate | ~70 | | High Knees | 3x30 seconds | None | Beginner | ~90 | | Side Plank | 3x20-30 seconds | None | Intermediate | ~50 |

Conclusion

These home workouts for total body strength can easily fit into your daily routine, and you can modify them to suit your fitness level. If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers can create a tailored fitness plan that fits your schedule and budget—and it's HSA/FSA approved for eligible expenses!