Best At-Home Full Body Workouts for 2025

Updated January 2026

Staying fit from the comfort of your home has never been easier, especially with the right full body workouts. Whether you're a beginner or a seasoned fitness enthusiast, these workouts can help you achieve your fitness goals without the need for a gym. Here are the best at-home full body workouts for 2025 that you can easily incorporate into your routine.

1. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300 per session

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Push-ups | 10-15| 3 | 30 sec | | Squats | 15-20| 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Lunges | 10-15 (each leg)| 3| 30 sec | | Bicycle Crunches | 15-20| 3 | 30 sec |

Tip: Focus on maintaining proper form to prevent injuries.

2. HIIT Full Body Blast

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 400-600 per session

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jump Squats | 10-12| 4 | 20 sec | | Burpees | 8-10 | 4 | 20 sec | | Mountain Climbers| 15-20| 4 | 20 sec | | Push-up to T-Plank| 8-10| 4 | 20 sec | | High Knees | 30 sec| 4 | 20 sec |

Tip: Keep rest periods short (30 seconds) for maximum intensity.

3. Resistance Band Workout

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350 per session

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Band Squats | 15-20| 3 | 30 sec | | Seated Row | 12-15| 3 | 30 sec | | Chest Press | 12-15| 3 | 30 sec | | Lateral Band Walk | 10-12 (each direction)| 3| 30 sec | | Band Deadlift | 12-15| 3 | 30 sec |

Tip: Adjust band resistance based on your fitness level.

4. Pilates Full Body Routine

Equipment Needed: Mat
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 200-300 per session

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | The Hundred | 100 | 1 | 1 min | | Roll Up | 10 | 3 | 30 sec | | Plank Leg Lift | 10 (each leg)| 3| 30 sec | | Side Plank Dips | 10 (each side)| 3| 30 sec | | Teaser | 8-10 | 3 | 30 sec |

Tip: Focus on your breathing and core engagement.

5. Kickboxing Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 per session

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jab-Cross Combo | 10-15| 4 | 30 sec | | Front Kicks | 10-12| 4 | 30 sec | | Side Kicks | 10-12| 4 | 30 sec | | Knee Strikes | 10-15| 4 | 30 sec | | Shadow Boxing | 1 min| 4 | 30 sec |

Tip: Keep your movements sharp and controlled for maximum effectiveness.

6. Yoga Flow for Strength

Equipment Needed: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250 per session

| Exercise | Duration | |------------------------|----------| | Downward Dog | 1 min | | Warrior I | 1 min (each side) | | Plank | 1 min | | Boat Pose | 30 sec | | Bridge Pose | 1 min |

Tip: Focus on your breath to enhance your practice.

7. Tabata Style Full Body Workout

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 300-500 per session

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 20 sec | 8 | | Push-ups | 20 sec | 8 | | Squats | 20 sec | 8 | | Plank | 20 sec | 8 |

Tip: Work at maximum intensity during each 20-second interval.

8. Circuit Training with Household Items

Equipment Needed: Chairs, bottles of water, or backpacks
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per session

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Step-ups on Chair | 10-15| 3 | 30 sec | | Water Bottle Rows | 10-12| 3 | 30 sec | | Backpack Squats | 15-20| 3 | 30 sec | | Push-ups on Chair | 8-10 | 3 | 30 sec | | Tricep Dips on Chair| 10-12| 3 | 30 sec |

Tip: Get creative with what you have at home for a fun workout.

9. Dance Cardio Workout

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

| Exercise | Duration | |---------------------|----------| | Warm-up (Free Style)| 5 min | | Dance Routine 1 | 3 min | | Dance Routine 2 | 3 min | | Cool Down | 5 min |

Tip: Choose your favorite upbeat music to keep you motivated.

10. Online Personal Training with HipTrain

Equipment Needed: None (just a device with internet)
Difficulty Level: All Levels
Calories Burned: Varies by workout

HipTrain offers affordable live 1-on-1 personal training sessions to help you customize your workouts based on your fitness goals. With certified trainers available for flexible scheduling, you can easily fit your workouts into your busy lifestyle. Plus, training sessions are HSA/FSA approved for eligible expenses.

Tip: Take advantage of the personalized approach to maximize your results.

With these best at-home full body workouts for 2025, you're well on your way to achieving your health and fitness goals—all from the comfort of your home. Remember to choose the workouts that best suit your level and preferences, and consider integrating personal training with HipTrain for an enhanced experience!