Best At-Home Workouts for Full-Body Strength 2025

Updated December 2025

With the rise of at-home fitness, many people are looking for effective ways to build full-body strength without the need for a gym. Here are the best at-home workouts for full-body strength that require minimal equipment and can fit into any busy schedule. Each workout can be tailored to your fitness level, making them accessible for beginners and challenging for advanced athletes alike.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: Approximately 100 calories in 30 minutes
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up, and return to standing.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 150 calories in 30 minutes
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, and push back up. Modify by doing them on your knees if necessary.

3. Plank to Shoulder Tap

• Equipment Needed: None
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 taps per side
• Calories Burned: Approximately 120 calories in 30 minutes
• Description: In a plank position, lift one hand to tap the opposite shoulder while maintaining balance. Alternate sides.

4. Dumbbell Deadlifts

• Equipment Needed: Dumbbells (or any weighted object)
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12 reps
• Calories Burned: Approximately 200 calories in 30 minutes
• Description: Stand with feet hip-width apart, hold dumbbells in front of your thighs, hinge at your hips to lower the weights down while keeping your back straight, and return to standing.

5. Bulgarian Split Squats

• Equipment Needed: A chair or bench
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 reps per leg
• Calories Burned: Approximately 150 calories in 30 minutes
• Description: Stand a few feet in front of a chair, place one foot on the chair behind you, and lower your body into a squat. Alternate legs.

6. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 30 seconds
• Calories Burned: Approximately 100 calories in 30 minutes
• Description: Start in a plank position and quickly alternate bringing your knees to your chest.

7. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: Approximately 80 calories in 30 minutes
• Description: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, then lower back down.

8. Resistance Band Rows

• Equipment Needed: Resistance band
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12 reps
• Calories Burned: Approximately 150 calories in 30 minutes
• Description: Secure the band under your feet, hold the ends, and pull towards your torso, squeezing your shoulder blades together.

9. Burpees

• Equipment Needed: None
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 200 calories in 30 minutes
• Description: Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

10. Yoga Flow

• Equipment Needed: Yoga mat
• Difficulty Level: All levels
• Duration: 30 minutes
• Calories Burned: Approximately 150 calories
• Description: Combine poses like Downward Dog, Warrior, and Child’s Pose to improve flexibility and strength.

Workout Table Summary

| Exercise | Equipment Needed | Reps/Sets | Difficulty Level | Calories Burned | |---------------------------|-----------------------------|------------------------|------------------|------------------| | Bodyweight Squats | None | 3 sets of 15 reps | Beginner | 100 | | Push-Ups | None | 3 sets of 10-15 reps | Intermediate | 150 | | Plank to Shoulder Tap | None | 3 sets of 10 taps/side | Intermediate | 120 | | Dumbbell Deadlifts | Dumbbells | 3 sets of 12 reps | Intermediate | 200 | | Bulgarian Split Squats | Chair/bench | 3 sets of 10 reps/leg | Intermediate | 150 | | Mountain Climbers | None | 3 sets of 30 seconds | Beginner | 100 | | Glute Bridges | None | 3 sets of 15 reps | Beginner | 80 | | Resistance Band Rows | Resistance band | 3 sets of 12 reps | Intermediate | 150 | | Burpees | None | 3 sets of 8-10 reps | Advanced | 200 | | Yoga Flow | Yoga mat | 30 minutes | All levels | 150 |

These workouts not only help build full-body strength but also require minimal equipment, making them perfect for home use. By incorporating these exercises into your routine, you can achieve your fitness goals without the hassle of traditional gym memberships.

For those seeking a more personalized approach, consider HipTrain. With live 1-on-1 video personal training sessions, you can receive guidance tailored to your specific needs. Plus, HipTrain's services are affordable, HSA/FSA approved, and perfect for busy professionals with flexible scheduling options.