Best At-Home Workouts for 2025

Updated December 2025

With the rise of remote work and busy schedules, at-home workouts have become essential for maintaining fitness. In 2025, the trend continues to shift towards efficient, effective, and affordable workouts that you can do from the comfort of your home. Here’s a list of the best at-home workouts that incorporate bodyweight exercises, stability ball workouts, and more, perfect for anyone looking to stay fit without breaking the bank.

1. Bodyweight HIIT

Description: High-Intensity Interval Training (HIIT) using just your body weight is perfect for burning calories quickly.

Equipment Needed: None

Difficulty Level: Intermediate

Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Jumping Jacks | 30 secs | 3 | - | | Push-Ups | 30 secs | 3 | 10-15| | Squats | 30 secs | 3 | 15-20| | Burpees | 30 secs | 3 | 8-10 | | Plank | 30 secs | 3 | - |

2. Stability Ball Workouts

Description: Stability balls enhance core strength and stability while engaging multiple muscle groups.

Equipment Needed: Stability ball

Difficulty Level: Beginner to Intermediate

Calories Burned: Approximately 200-300 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Ball Pass | 1 min | 3 | - | | Stability Ball Squats | 1 min | 3 | 10-15| | Ball Rollouts | 1 min | 3 | 8-10 | | Plank on Ball | 30 secs | 3 | - |

3. Yoga Flow

Description: Yoga is excellent for flexibility, balance, and stress relief.

Equipment Needed: Yoga mat

Difficulty Level: Beginner

Calories Burned: Approximately 150-250 in 30 minutes

| Pose | Duration | Sets | |-------------------|----------|------| | Downward Dog | 1 min | 3 | | Warrior II | 1 min | 3 | | Child’s Pose | 1 min | 3 | | Tree Pose | 30 secs | 3 |

4. Resistance Band Training

Description: Resistance bands are versatile and can be used for full-body workouts.

Equipment Needed: Resistance bands

Difficulty Level: Beginner to Advanced

Calories Burned: Approximately 200-300 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Banded Squats | 1 min | 3 | 10-15| | Banded Rows | 1 min | 3 | 10-12| | Chest Press | 1 min | 3 | 10-12| | Lateral Band Walk | 1 min | 3 | 10-15|

5. Pilates

Description: Pilates focuses on core strength, flexibility, and overall body conditioning.

Equipment Needed: Yoga mat (optional)

Difficulty Level: Beginner to Intermediate

Calories Burned: Approximately 150-300 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | The Hundred | 1 min | 3 | - | | Leg Circles | 1 min | 3 | 5-10 | | Plank Leg Lift | 30 secs | 3 | 5-8 |

6. Dance Workouts

Description: Fun and engaging, dance workouts are great for cardio and improve mood.

Equipment Needed: None

Difficulty Level: All Levels

Calories Burned: Approximately 300-500 in 30 minutes

| Style | Duration | |-------------------|----------| | Zumba | 30 mins | | Hip Hop | 30 mins | | Dance Cardio | 30 mins |

7. Tabata Training

Description: A form of HIIT that consists of 20 seconds of intense exercise followed by 10 seconds of rest.

Equipment Needed: None

Difficulty Level: Advanced

Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Jump Squats | 20 secs | 8 | - | | Push-Ups | 20 secs | 8 | - | | Mountain Climbers | 20 secs | 8 | - | | High Knees | 20 secs | 8 | - |

8. Circuit Training

Description: Combining various exercises into a circuit for strength and cardio.

Equipment Needed: Dumbbells (optional)

Difficulty Level: Intermediate

Calories Burned: Approximately 300-500 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Dumbbell Deadlifts| 1 min | 3 | 10-15| | Push-Ups | 1 min | 3 | 10-15| | Lunges | 1 min | 3 | 10-12| | Jump Rope | 1 min | 3 | - |

9. Core Workouts

Description: Focus on strengthening the core muscles for stability and balance.

Equipment Needed: None

Difficulty Level: All Levels

Calories Burned: Approximately 150-250 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Bicycle Crunches | 1 min | 3 | 15-20| | Russian Twists | 1 min | 3 | 10-15| | Plank | 30 secs | 3 | - |

10. Kickboxing

Description: A high-energy workout combining martial arts techniques with heart-pumping cardio.

Equipment Needed: None

Difficulty Level: Intermediate

Calories Burned: Approximately 400-600 in 30 minutes

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Jab-Cross Combo | 1 min | 3 | 10-15| | Front Kicks | 1 min | 3 | 10-15| | Side Kicks | 1 min | 3 | 10-15|

These at-home workouts not only provide excellent fitness options but also cater to various fitness levels and preferences. For those seeking additional support, HipTrain offers affordable 1-on-1 live personal training sessions that can be tailored to your specific needs. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can achieve your fitness goals without the hassle of traditional gym memberships.