Best 10 Home Workouts for Total Body Transformation 2025

Updated January 2026

Achieving a total body transformation from the comfort of your home is more attainable than ever. With the right exercises and a solid routine, you can sculpt, tone, and strengthen your entire body. Here are the best 10 home workouts to help you get started on your fitness journey in 2025.

1. Bodyweight Squats

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | - |

How to Perform:

• Stand with your 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.

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2. Push-Ups

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

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

How to Perform:

• Start in a plank position with hands slightly wider than shoulder-width.
• Lower your body until your chest nearly touches the floor.
• Push back up to the starting position.

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3. Plank Variations

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

| Sets | Duration | Rest | |------|----------|------| | 3 | 30-60 sec| 30 sec|

How to Perform:

• Start in a forearm plank position.
• Hold your body in a straight line from head to heels.
• Try side planks or plank jacks for variation.

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4. Lunges

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 (each leg)| - |

How to Perform:

• Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
• Push back to the starting position and switch legs.

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5. Burpees

Difficulty Level: Advanced
Calories Burned: ~250 calories per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | - |

How to Perform:

• Start in a standing position, drop into a squat, kick your feet back into a plank, do a push-up, jump back to squat, and leap up.

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6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: ~240 calories per 30 minutes
Equipment Needed: None

| Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 30 sec|

How to Perform:

• Start in a plank position and drive your knees towards your chest alternately at a quick pace.

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7. Tricep Dips

Difficulty Level: Beginner
Calories Burned: ~90 calories per 30 minutes
Equipment Needed: Sturdy chair or bench

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

How to Perform:

• Sit on the edge of a chair, hands next to your hips.
• Move your hips off the chair, lower your body by bending your elbows, then push back up.

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8. High Knees

Difficulty Level: Beginner
Calories Burned: ~200 calories per 30 minutes
Equipment Needed: None

| Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 30 sec|

How to Perform:

• Stand tall and run in place, bringing your knees up to waist level.

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9. Glute Bridges

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | - |

How to Perform:

• Lie on your back with knees bent, feet flat on the floor.
• Raise your hips to create a straight line from shoulders to knees.

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10. Yoga Flow

Difficulty Level: All Levels
Calories Burned: ~150 calories per 30 minutes
Equipment Needed: Yoga mat

| Sets | Duration | Notes | |------|----------|-------| | 1 | 30 min | Focus on breathing and flexibility |

How to Perform:

• Incorporate poses like Downward Dog, Warrior, and Tree Pose to enhance strength and flexibility.

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Conclusion

These workouts are not only effective but also convenient for anyone looking to transform their body at home. For those who want a personalized approach, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. You can schedule your workouts flexibly, making it easier to fit fitness into your busy life. Plus, HipTrain is HSA/FSA approved, allowing you to use eligible expenses for your training.