Best 15 Home Workout Routines for Beginners 2025

Updated December 2025

Embarking on a fitness journey from the comfort of your home can be both exciting and rewarding. Whether you're new to exercise or looking to establish a consistent routine, these 15 beginner-friendly home workout routines will help you get started on the right foot. Each workout includes specific details on equipment needed, difficulty levels, and estimated calories burned.

1. Bodyweight Squats

• Reps: 10-15
• Sets: 3
• Duration: 15 minutes
• Equipment: None
• Calories Burned: 50-70
• Difficulty: Easy

Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. Push-Ups

• Reps: 5-10
• Sets: 3
• Duration: 10 minutes
• Equipment: None
• Calories Burned: 30-50
• Difficulty: Easy to Moderate

Description: Begin in a plank position, lower yourself until your chest nearly touches the floor, then push back up.

3. Plank

• Duration: 20-30 seconds
• Sets: 3
• Equipment: None
• Calories Burned: 20-40
• Difficulty: Easy

Description: Hold a push-up position, keeping your body straight from head to heels.

4. Lunges

• Reps: 10-12 (each leg)
• Sets: 3
• Duration: 15 minutes
• Equipment: None
• Calories Burned: 50-70
• Difficulty: Easy

Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

5. Glute Bridges

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Equipment: None
• Calories Burned: 30-50
• Difficulty: Easy

Description: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes.

6. Dumbbell Rows

• Reps: 10-12 (each arm)
• Sets: 3
• Duration: 15 minutes
• Equipment: Dumbbells
• Calories Burned: 40-60
• Difficulty: Moderate

Description: Bend forward slightly with a dumbbell in one hand, pull the weight towards your hip, then lower back down.

7. Bicycle Crunches

• Reps: 10-15 (each side)
• Sets: 3
• Duration: 10 minutes
• Equipment: None
• Calories Burned: 30-50
• Difficulty: Moderate

Description: Lie on your back, bring your knees to a 90-degree angle, and alternate bringing opposite elbow to knee.

8. Jumping Jacks

• Duration: 1 minute
• Sets: 3
• Equipment: None
• Calories Burned: 30-50
• Difficulty: Easy

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

9. Wall Sit

• Duration: 20-30 seconds
• Sets: 3
• Equipment: Wall
• Calories Burned: 20-40
• Difficulty: Easy

Description: Lean against a wall and slide down until your knees are at a 90-degree angle.

10. High Knees

• Duration: 30 seconds
• Sets: 3
• Equipment: None
• Calories Burned: 40-60
• Difficulty: Moderate

Description: Jog in place while lifting your knees as high as possible.

11. Tricep Dips

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Equipment: Chair or bench
• Calories Burned: 30-50
• Difficulty: Moderate

Description: Use a chair to lower your body down and back up, keeping elbows close to your body.

12. Side Lunges

• Reps: 10-12 (each side)
• Sets: 3
• Duration: 15 minutes
• Equipment: None
• Calories Burned: 50-70
• Difficulty: Moderate

Description: Step to the side, bending the knee of the leg you stepped with while keeping the opposite leg straight.

13. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Equipment: None
• Calories Burned: 40-60
• Difficulty: Moderate

Description: Start in a plank position and rapidly pull knees towards your chest alternately.

14. Arm Circles

• Duration: 1 minute
• Sets: 3
• Equipment: None
• Calories Burned: 20-30
• Difficulty: Easy

Description: Extend arms out to the sides and make small circles, gradually increasing the size.

15. Yoga Stretch Routine

• Duration: 15-20 minutes
• Equipment: Yoga mat (optional)
• Calories Burned: 50-100
• Difficulty: Easy

Description: Incorporate poses like downward dog, child's pose, and cat-cow to improve flexibility and relaxation.

Conclusion

These beginner home workout routines are designed to help you ease into a fitness regimen while building strength, flexibility, and endurance. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training that fits into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.