Best At-Home Workouts for Busy Individuals in 2025

Updated December 2025

In an increasingly fast-paced world, finding time to work out can feel like an uphill battle. Fortunately, at-home workouts provide a flexible solution that fits into even the busiest schedules. Here are the best at-home workouts for busy individuals in 2025 that can be done with minimal equipment, allowing you to stay fit without sacrificing precious time.

1. High-Intensity Interval Training (HIIT)

Duration: 20-30 minutes
Equipment Needed: None (optional mat)
Difficulty Level: Intermediate
Calories Burned: 300-500 per session

Workout Table: | Exercise | Duration | Sets | |---------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Bodyweight Squats | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Rest | 30 seconds| 3 |

2. Bodyweight Strength Training

Duration: 30-40 minutes
Equipment Needed: None (optional resistance bands)
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-400 per session

Workout Table: | Exercise | Reps | Sets | |---------------------|-------|------| | Push-Ups | 10-15 | 3 | | Lunges | 10-15 | 3 | | Plank | 30-60 seconds | 3 | | Glute Bridges | 10-15 | 3 | | Bicycle Crunches | 15-20 | 3 |

3. Yoga and Stretching

Duration: 20-30 minutes
Equipment Needed: Yoga mat (optional)
Difficulty Level: Beginner
Calories Burned: 100-200 per session

Focus on flexibility and relaxation with a series of poses and stretches that can be done in your living room.

4. Dance Workouts

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: 200-400 per session

Put on your favorite music and dance! This is a fun way to burn calories and relieve stress.

5. Core Workouts

Duration: 15-25 minutes
Equipment Needed: None (optional stability ball)
Difficulty Level: Beginner to Advanced
Calories Burned: 150-250 per session

Workout Table: | Exercise | Reps | Sets | |---------------------|-------|------| | Plank | 30 seconds | 3 | | Russian Twists | 15-20 | 3 | | Leg Raises | 10-15 | 3 | | Mountain Climbers | 30 seconds | 3 | | Side Plank | 30 seconds | 3 |

6. Circuit Training

Duration: 30-40 minutes
Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: 300-500 per session

Workout Table: | Exercise | Duration | Sets | |---------------------|-----------|------| | Squat to Press | 30 seconds| 3 | | Push-Up to Row | 30 seconds| 3 | | Jump Squats | 30 seconds| 3 | | Plank Jacks | 30 seconds| 3 | | Rest | 30 seconds| 3 |

7. Pilates

Duration: 30 minutes
Equipment Needed: Mat
Difficulty Level: Beginner to Intermediate
Calories Burned: 150-300 per session

Pilates focuses on core strength, flexibility, and overall body conditioning. Great for those short on time.

8. Tabata Training

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 200-300 per session

Workout Table: | Exercise | Duration | Sets | |---------------------|-----------|------| | High Knees | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Push-Ups | 20 seconds| 8 | | Rest | 10 seconds| 8 |

9. Kickboxing

Duration: 30 minutes
Equipment Needed: None (optional gloves)
Difficulty Level: All levels
Calories Burned: 300-600 per session

Kickboxing combines cardio and strength for a full-body workout that is both engaging and effective.

10. Online Personal Training with HipTrain

For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified trainers will help you create a tailored workout plan that fits your busy schedule. Plus, with HSA/FSA eligibility, you can invest in your health without breaking the bank.

These at-home workouts are not only effective but also convenient, allowing you to maintain a healthy lifestyle in 2025. Choose the routines that best fit your needs and get started today!