Best At-Home Workouts for Weight Loss 2025

Are you ready to shed those extra pounds without leaving the comfort of your home? With the right at-home workouts, you can achieve your weight loss goals effectively and efficiently. In 2025, we've compiled a list of the best at-home workouts that not only burn calories but also fit seamlessly into your busy lifestyle. Updated January 2026, this guide includes various options to suit all fitness levels and preferences.

1. High-Intensity Interval Training (HIIT)

Overview: HIIT workouts alternate between intense bursts of activity and fixed periods of less-intense activity or rest. This method is incredibly effective for burning fat.

Duration: 20-30 minutes
Equipment Needed: None or dumbbells
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 15 reps | 3 | | Bodyweight Squats | 20 reps | 3 | | Mountain Climbers | 30 seconds | 3 | | Rest | 30 seconds | 3 |

2. Bodyweight Circuit Training

Overview: This workout uses your body weight for resistance, making it perfect for all fitness levels.

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-500 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Lunges | 15 reps each leg| 3 | | Plank | 30 seconds | 3 | | Burpees | 10 reps | 3 | | Glute Bridges | 15 reps | 3 | | Rest | 1 minute | 3 |

3. Dance Workouts

Overview: Dance workouts are not only fun but also effective for burning calories.

Duration: 30-45 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-500 per hour

Sample Routine:

• Follow an online dance class focusing on styles like Zumba or hip-hop.
• Aim for a mix of fast-paced songs and slower recovery tracks.

4. Yoga for Weight Loss

Overview: While not the most calorie-burning workout, yoga helps build strength and flexibility, which supports weight loss.

Duration: 30-60 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-400 per hour

Sample Routine: | Pose | Duration | Sets | |-----------------------|----------------|------| | Sun Salutation | 5 minutes | 1 | | Warrior II | 30 seconds each side | 3 | | Tree Pose | 30 seconds each side | 3 | | Downward Dog | 1 minute | 3 | | Rest | 1 minute | 3 |

5. Resistance Band Workouts

Overview: Resistance bands are versatile tools that add tension to your workout, enhancing muscle engagement.

Duration: 30 minutes
Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: 250-400 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Bicep Curls | 15 reps | 3 | | Tricep Extensions | 15 reps | 3 | | Squats | 15 reps | 3 | | Lateral Band Walks | 30 seconds | 3 | | Rest | 1 minute | 3 |

6. Pilates

Overview: Pilates focuses on core strength and stability, improving your overall body composition.

Duration: 30-45 minutes
Equipment Needed: Mat (optional)
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | The Hundred | 1 minute | 2 | | Roll-Up | 10 reps | 2 | | Leg Circles | 10 reps each leg| 2 | | Plank | 30 seconds | 2 | | Rest | 1 minute | 2 |

7. Jump Rope Workouts

Overview: Jump rope is a fantastic cardio workout that can be done anywhere.

Duration: 20-30 minutes
Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Jump Rope | 1 minute | 5 | | Rest | 30 seconds | 5 |

8. Core Workouts

Overview: Focusing on core strength can aid in weight loss and improve overall fitness.

Duration: 20-30 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Bicycle Crunches | 15 reps | 3 | | Plank | 30 seconds | 3 | | Russian Twists | 15 reps | 3 | | Leg Raises | 10 reps | 3 | | Rest | 1 minute | 3 |

9. Kickboxing

Overview: Kickboxing combines martial arts techniques with heart-pumping cardio, making it a great calorie burner.

Duration: 30-40 minutes
Equipment Needed: None or gloves
Difficulty Level: Intermediate
Calories Burned: 500-800 per hour

Sample Routine:

• Follow a kickboxing video that includes punches, kicks, and footwork drills.

10. Circuit Training with Household Items

Overview: Use common household items like chairs or water bottles for resistance training.

Duration: 30-40 minutes
Equipment Needed: Household items
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-500 per hour

Sample Routine: | Exercise | Duration/ Reps | Sets | |-----------------------|----------------|------| | Chair Dips | 10 reps | 3 | | Water Bottle Shoulder Press | 15 reps | 3 | | Step-Ups | 10 reps each leg| 3 | | Rest | 1 minute | 3 |

With these diverse and effective at-home workouts, you can tailor your fitness routine to your needs and preferences. For those seeking personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers can help you stay motivated and on track with your weight loss goals. Plus, our services are HSA/FSA approved for eligible expenses!