Best At-Home Workouts for Beginners in 2025

Updated January 2026

Starting a fitness journey can be daunting, especially for beginners. Luckily, at-home workouts have made it easier than ever to get fit without the intimidation of a gym environment. Here are the best at-home workouts for beginners in 2025 that are effective, easy to follow, and require minimal equipment.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~100 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 20 mins |

How to: Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up. Return to standing.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Easy to Moderate
Calories Burned: ~200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 15 mins |

How to: Start in a plank position, hands under shoulders. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~100 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 20-30 secs |

How to: Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

4. Glute Bridges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~90 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 15 mins |

How to: Lie on your back with knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top.

5. Jumping Jacks

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~200 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30 secs |

How to: Stand with feet together, jump while spreading your legs and raising your arms overhead, then return to starting position.

6. Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~150 calories per 30 minutes

| Sets | Duration | |------|----------| | 1 | 30 mins |

How to: Follow a beginner yoga video focusing on breathing and gentle stretches to improve flexibility and relaxation.

7. Shadow Boxing

Equipment Needed: None
Difficulty Level: Easy to Moderate
Calories Burned: ~300 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 2 mins |

How to: Stand in a fighting stance and throw punches in the air while moving your feet to simulate a boxing match.

8. High Knees

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~200 calories per 30 minutes

| Sets | Duration | |------|----------| | 3 | 30 secs |

How to: Stand tall and run in place, bringing your knees up to hip level while maintaining a quick pace.

9. Chair Dips

Equipment Needed: Sturdy chair
Difficulty Level: Moderate
Calories Burned: ~150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 15 mins |

How to: Sit on the edge of a chair, hands beside you. Slide off the chair and lower your body before pushing back up.

10. Cool Down Stretch

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: ~50 calories per 30 minutes

| Sets | Duration | |------|----------| | 1 | 10 mins |

How to: Perform a series of gentle stretches to help your body recover after workouts.

Conclusion

These workouts are perfect for beginners looking to get started with at-home exercise in 2025. They require minimal equipment and can be done at your own pace, making them accessible and effective.

If you’re seeking additional guidance or personalized support, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions. Our certified trainers can help you create a customized fitness routine that fits your needs, and you can schedule sessions flexibly around your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses.