Best 10 Home Workouts for Weight Loss 2025

Updated January 2026

Achieving weight loss goals from the comfort of your home is not only possible but can also be highly effective with the right workouts. Here’s a list of the best 10 home workouts for weight loss in 2025, designed to fit a variety of fitness levels and preferences. Each workout includes specific details such as equipment needed, difficulty levels, and estimated calories burned.

1. High-Intensity Interval Training (HIIT)

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Workout Structure: | Exercise | Duration | Sets | |--------------------|------------|------| | Jumping Jacks | 30 seconds | 4 | | Burpees | 30 seconds | 4 | | Mountain Climbers | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tips:

• Focus on maximum effort during work intervals.
• Modify exercises as needed to match your fitness level.

2. Bodyweight Circuit Training

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-500 per hour

Workout Structure: | Exercise | Reps | Sets | |--------------------|------------|------| | Push-Ups | 10-15 | 3 | | Squats | 15-20 | 3 | | Plank | 30 seconds | 3 | | Lunges | 10-15 (each leg) | 3 |

Tips:

• Maintain good form to prevent injuries.
• Increase reps as you get stronger.

3. Dance Workouts

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: 300-500 per hour

Workout Structure:

• Choose a dance style (Zumba, hip-hop, etc.) and follow a 30-45 minute online class.

Tips:

• Find a class you enjoy to keep motivation high.
• Use a mirror to help with form and technique.

4. Resistance Band Training

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Advanced
Calories Burned: 200-400 per hour

Workout Structure: | Exercise | Reps | Sets | |------------------------|------------|------| | Band Squats | 15-20 | 3 | | Bent Over Rows | 10-15 | 3 | | Chest Press | 10-15 | 3 | | Lateral Band Walks | 10-15 (each side) | 3 |

Tips:

• Choose bands of varying resistance for progressive overload.

5. Pilates

Equipment Needed: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-400 per hour

Workout Structure:

• Follow a 30-60 minute Pilates routine focusing on core strength and flexibility.

Tips:

• Concentrate on controlled movements and breathing.

6. Yoga for Weight Loss

Equipment Needed: Mat
Difficulty Level: All Levels
Calories Burned: 200-300 per hour

Workout Structure:

• Select a flow that includes poses like Sun Salutations for 30-45 minutes.

Tips:

• Focus on your breath and mindfulness to enhance the workout experience.

7. Jump Rope Workouts

Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: 500-700 per hour

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

Tips:

• Start slow and gradually increase your speed.

8. Strength Training with Dumbbells

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: 300-500 per hour

Workout Structure: | Exercise | Reps | Sets | |------------------------|------------|------| | Dumbbell Bench Press | 10-15 | 3 | | Dumbbell Deadlifts | 10-15 | 3 | | Dumbbell Shoulder Press | 10-15 | 3 | | Dumbbell Rows | 10-15 | 3 |

Tips:

• Choose weights that challenge you but allow you to maintain form.

9. Kickboxing

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Workout Structure:

• Perform a 30-45 minute kickboxing routine combining punches and kicks.

Tips:

• Focus on technique and power to maximize calorie burn.

10. Online Personal Training with HipTrain

Equipment Needed: None (video call setup)
Difficulty Level: All Levels
Calories Burned: Varies based on workout intensity

Why Choose HipTrain?

• Live 1-on-1 video personal training tailored to your goals.
• Affordable pricing compared to traditional gyms.
• HSA/FSA approved for eligible expenses.
• Flexible scheduling ideal for busy professionals.
• Work with certified personal trainers who can provide customized workouts.

By incorporating these workouts into your routine, you can effectively work towards your weight loss goals in 2025. Remember to stay consistent, listen to your body, and consider personalized training options like HipTrain for the best results!