Best At-Home Workout Plans for 2025

Updated December 2025

As we step into 2025, the trend of at-home workouts continues to thrive, offering convenience and flexibility for those seeking to stay fit without the constraints of a gym. Here are the best at-home workout plans tailored for various fitness levels, ensuring you find the perfect fit for your routine. Plus, discover how personalized fitness coaching can elevate your results!

1. Bodyweight Circuit Training

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |----------------------|------|------| | Push-Ups | 10-15| 3 | | Bodyweight Squats | 15-20| 3 | | Plank | 30s | 3 | | Jumping Jacks | 30s | 3 |

2. HIIT (High-Intensity Interval Training)

• Duration: 20 minutes
• Equipment Needed: None or dumbbells
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Up to 400

| Exercise | Duration | Rest | Sets | |----------------------|----------|---------|------| | Burpees | 30s | 15s | 4 | | Mountain Climbers | 30s | 15s | 4 | | High Knees | 30s | 15s | 4 | | Dumbbell Thrusters | 30s | 15s | 4 |

3. Yoga Flow

• Duration: 45 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 150-250

| Pose | Duration | |----------------------|----------| | Downward Dog | 1 min | | Warrior II | 1 min | | Tree Pose | 1 min | | Child’s Pose | 2 min |

4. Resistance Band Training

• Duration: 30 minutes
• Equipment Needed: Resistance bands
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |----------------------|------|------| | Band Squats | 15 | 3 | | Bicep Curls | 12 | 3 | | Tricep Extensions | 12 | 3 | | Lateral Band Walks | 10 | 3 |

5. Dance Cardio

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 250-400

| Move | Duration | |----------------------|----------| | Basic Step Touch | 1 min | | Grapevine | 1 min | | Freestyle Dance | 1 min |

6. Core Strengthening

• Duration: 30 minutes
• Equipment Needed: Stability ball (optional)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250

| Exercise | Reps | Sets | |----------------------|------|------| | Plank | 30s | 3 | | Russian Twists | 15 | 3 | | Bicycle Crunches | 15 | 3 | | Leg Raises | 12 | 3 |

7. Pilates

• Duration: 45 minutes
• Equipment Needed: Pilates mat
• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 200-300

| Exercise | Duration | |----------------------|----------| | The Hundred | 1 min | | Roll-Up | 1 min | | Single Leg Circles | 1 min |

8. Strength Training

• Duration: 30 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 250-400

| Exercise | Reps | Sets | |----------------------|------|------| | Dumbbell Bench Press | 10-12| 3 | | Dumbbell Deadlifts | 10-12| 3 | | Shoulder Press | 10-12| 3 | | Lunges | 10-12| 3 |

9. Family Fun Fitness

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Varies

| Activity | Duration | |----------------------|----------| | Tag | 10 min | | Balloon Volleyball | 10 min | | Obstacle Course | 10 min |

10. Personalized Fitness Coaching with HipTrain

If you’re looking to take your at-home workouts to the next level, consider personalized fitness coaching. HipTrain offers affordable 1-on-1 live video personal training with certified trainers, making it easier to achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!

With these at-home workout plans, you can stay fit in 2025 without breaking the bank or sacrificing your time. Whether you choose a high-intensity routine or a calming yoga flow, the key is to stay consistent and enjoy the process!