Best Home Workout Plans for 2026

Updated January 2026

As we step into 2026, home workouts continue to dominate the fitness landscape, offering convenience and flexibility for busy individuals. Here’s a list of the best home workout plans to help you achieve your fitness goals this year. Whether you’re looking to build strength, improve endurance, or lose weight, these plans are designed to suit various fitness levels and preferences.

1. Full-Body Circuit Training

Equipment Needed: Dumbbells, mat
Difficulty Level: Intermediate
Calories Burned: 400-600 (per hour)

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jumping Jacks | 15 | 3 | 1 min | | Push-Ups | 10 | 3 | 30 sec | | Goblet Squats | 12 | 3 | 1 min | | Plank | 30 sec | 3 | 30 sec | | Mountain Climbers | 15 | 3 | 1 min |

2. High-Intensity Interval Training (HIIT)

Equipment Needed: None or a jump rope
Difficulty Level: Advanced
Calories Burned: 500-800 (per hour)

| Exercise | Duration | Sets | |--------------------|----------|------| | Burpees | 30 sec | 4 | | Rest | 30 sec | 4 | | Jump Rope | 30 sec | 4 | | Rest | 30 sec | 4 |

3. Yoga for Flexibility and Strength

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Advanced
Calories Burned: 200-400 (per hour)

| Pose | Duration | Sets | |--------------------|----------|------| | Downward Dog | 1 min | 3 | | Warrior II | 1 min | 3 | | Tree Pose | 1 min | 3 | | Seated Forward Bend | 1 min | 3 |

4. Bodyweight Strength Training

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-500 (per hour)

| Exercise | Reps | Sets | |--------------------|------|------| | Bodyweight Squats | 15 | 3 | | Tricep Dips | 10 | 3 | | Lunges | 12 | 3 | | Glute Bridges | 15 | 3 |

5. Dance Workouts

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-600 (per hour)

• Choose your favorite songs and dance for 30-60 minutes, incorporating different styles like Zumba, hip-hop, or salsa.

6. Resistance Band Training

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: 300-500 (per hour)

| Exercise | Reps | Sets | |--------------------|------|------| | Resistance Band Rows | 12 | 3 | | Lateral Band Walks | 10 | 3 | | Bicep Curls | 12 | 3 | | Tricep Extensions | 10 | 3 |

7. Pilates for Core Strength

Equipment Needed: Pilates mat
Difficulty Level: Beginner to Intermediate
Calories Burned: 250-400 (per hour)

| Exercise | Duration | Sets | |--------------------|----------|------| | The Hundred | 1 min | 3 | | Roll-Up | 10 reps | 3 | | Leg Circles | 1 min | 3 | | Plank | 30 sec | 3 |

8. Kickboxing for Cardio

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 400-700 (per hour)

| Exercise | Duration | Sets | |--------------------|----------|------| | Jab-Cross Combo | 1 min | 4 | | Side Kicks | 30 sec | 4 | | Front Kicks | 30 sec | 4 | | Rest | 30 sec | 4 |

9. Circuit Training with Household Items

Equipment Needed: Chairs, water bottles, backpacks
Difficulty Level: Beginner
Calories Burned: 300-500 (per hour)

| Exercise | Reps | Sets | |--------------------|------|------| | Chair Dips | 10 | 3 | | Backpack Squats | 15 | 3 | | Water Bottle Rows | 12 | 3 | | Step-Ups | 10 | 3 |

10. Personal Training with HipTrain

If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers will create a tailored workout plan that fits your unique goals and schedule. Plus, our services are HSA/FSA approved, making it easier to invest in your health.

With these home workout plans, you can stay fit and healthy throughout 2026, all from the comfort of your home. Choose the workouts that resonate with you and stick to a routine that aligns with your fitness goals!