Best Home Workout Plans for Beginners 2025

Updated December 2025

Starting your fitness journey at home can be both exciting and daunting. With the right home workout plans, you can build strength, improve endurance, and boost your overall health without the need for a gym. Here, we've compiled the best home workout plans for beginners in 2025 that are effective, easy to follow, and require minimal equipment. Plus, we’ll highlight how HipTrain can enhance your experience with affordable personal training.

1. Bodyweight Basics

Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per hour

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|------------| | Push-ups | 3 | 8-12 | 30 seconds | | Squats | 3 | 10-15 | 30 seconds | | Plank | 3 | 30s | 30 seconds | | Lunges | 3 | 10-12 (each leg) | 30 seconds |

2. Resistance Band Workouts

Equipment: Resistance bands
Difficulty Level: Beginner
Calories Burned: Approximately 250-350 per hour

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|------------| | Band Chest Press | 3 | 10-15 | 30 seconds | | Band Rows | 3 | 10-15 | 30 seconds | | Band Squats | 3 | 10-15 | 30 seconds | | Band Tricep Extensions | 3 | 10-15 | 30 seconds |

3. HIIT for Beginners

Equipment: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-500 per hour

| Exercise | Sets | Duration | Rest | |-------------------|------|------------|-------| | Jumping Jacks | 3 | 30 seconds | 30s | | Bodyweight Squats | 3 | 30 seconds | 30s | | High Knees | 3 | 30 seconds | 30s | | Mountain Climbers | 3 | 30 seconds | 30s |

4. Yoga for Flexibility

Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150-250 per hour

| Pose | Duration | |-------------------|------------| | Downward Dog | 1 minute | | Child's Pose | 1 minute | | Warrior II | 1 minute | | Cat-Cow Stretch | 1 minute |

5. Cardio Workouts

Equipment: Jump rope or none
Difficulty Level: Beginner
Calories Burned: Approximately 400-600 per hour

| Exercise | Sets | Duration | |-------------------|------|------------| | Jump Rope | 3 | 1 minute | | Burpees | 3 | 10 reps | | Shadow Boxing | 3 | 1 minute | | High Knees | 3 | 1 minute |

6. Core Strengthening

Equipment: Stability ball (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per hour

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|------------| | Bicycle Crunches | 3 | 10-15 | 30 seconds | | Plank | 3 | 30s | 30 seconds | | Russian Twists | 3 | 10-15 | 30 seconds | | Leg Raises | 3 | 10-12 | 30 seconds |

7. Pilates for Beginners

Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150-250 per hour

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|------------| | The Hundred | 1 | 100 | 2 minutes | | Single Leg Circles| 2 | 10-12 (each leg) | 1 minute | | Plank | 3 | 30s | 30 seconds | | Roll Up | 3 | 10 | 30 seconds |

8. Circuit Training

Equipment: Dumbbells (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per hour

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|------------| | Dumbbell Deadlifts| 3 | 10-12 | 30 seconds | | Push-ups | 3 | 8-12 | 30 seconds | | Goblet Squats | 3 | 10-12 | 30 seconds | | Burpees | 3 | 8-10 | 30 seconds |

9. Walking Workouts

Equipment: Comfortable shoes
Difficulty Level: Beginner
Calories Burned: Approximately 200-400 per hour

| Duration | Intensity | |-------------------|-------------| | 30 minutes | Moderate | | 45 minutes | Brisk | | 60 minutes | Fast |

10. Online Personal Training

Equipment: None (requires internet connection)
Difficulty Level: Personalized
Calories Burned: Varies by workout

With HipTrain, you can access live 1-on-1 personal training sessions tailored to your fitness level and goals. Our certified trainers will guide you through customized workouts, ensuring you stay motivated and accountable.

Conclusion

These home workout plans are perfect for beginners looking to kickstart their fitness journey in 2025. With options ranging from bodyweight exercises to online personal training, you can find a routine that fits your lifestyle and preferences.

For an affordable and flexible approach to personal training, consider HipTrain, where our sessions are HSA/FSA approved, making it easier for you to invest in your health.