Best At-Home Workouts for Beginners 2025

Updated December 2025

Starting a fitness journey can be daunting, especially for beginners. However, at-home workouts provide a convenient and effective way to ease into a fitness routine. Here are the Best At-Home Workouts for Beginners in 2025 that require minimal equipment and can be done in the comfort of your own home.

1. Bodyweight Squats

• Sets: 3
• Reps: 10-15
• Duration: 15 minutes
• Calories Burned: ~100
• Equipment Needed: None
• Difficulty Level: Easy

Description: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing.

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2. Push-Ups

• Sets: 3
• Reps: 5-10 (knee push-ups for beginners)
• Duration: 10 minutes
• Calories Burned: ~50
• Equipment Needed: None
• Difficulty Level: Easy

Description: Start in a plank position, lower your body until your chest almost touches the floor, then push back up.

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3. Plank

• Sets: 3
• Duration: Hold for 20-30 seconds
• Calories Burned: ~30
• Equipment Needed: None
• Difficulty Level: Easy

Description: Lie face down, then lift your body off the ground with your forearms and toes, keeping your body in a straight line.

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4. Glute Bridges

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

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

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5. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 15 minutes
• Calories Burned: ~100
• Equipment Needed: None
• Difficulty Level: Easy

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

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6. Jumping Jacks

• Sets: 3
• Duration: 1 minute per set
• Calories Burned: ~40
• Equipment Needed: None
• Difficulty Level: Easy

Description: Jump while spreading your legs and raising your arms overhead, then return to the starting position.

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7. Seated Leg Raises

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

Description: Sit on the edge of a sturdy chair, extend one leg out in front of you, hold for a second, then lower it back down.

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8. Wall Sit

• Sets: 3
• Duration: Hold for 20-30 seconds
• Calories Burned: ~20
• Equipment Needed: Wall
• Difficulty Level: Easy

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

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9. Bicycle Crunches

• Sets: 3
• Reps: 10-15 per side
• Duration: 10 minutes
• Calories Burned: ~50
• Equipment Needed: None
• Difficulty Level: Easy

Description: Lie on your back, lift your legs and alternate bringing your elbow to the opposite knee.

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10. Stretching Routine

• Duration: 10 minutes
• Calories Burned: ~20
• Equipment Needed: None
• Difficulty Level: Easy

Description: Focus on stretching major muscle groups to improve flexibility and cool down after workouts.

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Comparison Table of At-Home Workouts for Beginners

| Workout Type | Equipment Needed | Difficulty Level | Calories Burned | Duration | |---------------------|------------------|------------------|------------------|----------| | Bodyweight Squats | None | Easy | ~100 | 15 mins | | Push-Ups | None | Easy | ~50 | 10 mins | | Plank | None | Easy | ~30 | 3 sets | | Glute Bridges | None | Easy | ~50 | 10 mins | | Lunges | None | Easy | ~100 | 15 mins | | Jumping Jacks | None | Easy | ~40 | 3 sets | | Seated Leg Raises | None | Easy | ~30 | 10 mins | | Wall Sit | Wall | Easy | ~20 | 3 sets | | Bicycle Crunches | None | Easy | ~50 | 10 mins | | Stretching Routine | None | Easy | ~20 | 10 mins |

By incorporating these workouts into your routine, you can build strength, improve endurance, and enhance your overall fitness level—all from home.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. You can schedule your sessions flexibly to fit your busy lifestyle, and if you're eligible, you can even use HSA/FSA funds for your training expenses.