Best Home Workout Plans for Beginners in 2025

Updated January 2026

Starting a fitness journey can be daunting, especially for beginners. Fortunately, home workout plans provide a convenient and effective way to get fit without the need for expensive gym memberships. Here are the best home workout plans tailored for beginners in 2025, featuring effective exercises, required equipment, and tips to maximize your results.

1. Full Body Beginner Workout

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200 per session

| Exercise | Sets | Reps | |-------------------------|------|-------| | Bodyweight Squats | 3 | 10-15 | | Push-Ups | 3 | 5-10 | | Plank | 3 | 20-30 seconds | | Glute Bridges | 3 | 10-15 | | Jumping Jacks | 3 | 20 |

2. 30-Minute HIIT Workout

Equipment Needed: Mat
Difficulty Level: Moderate
Calories Burned: Approximately 300 per session

| Exercise | Sets | Duration | |-------------------------|------|-------------| | High Knees | 4 | 30 seconds | | Mountain Climbers | 4 | 30 seconds | | Burpees | 4 | 30 seconds | | Rest | 4 | 30 seconds |

3. Yoga for Beginners

Equipment Needed: Yoga Mat
Difficulty Level: Easy
Calories Burned: Approximately 180 per session

| Pose | Duration | |-------------------------|-------------| | Downward Dog | 1 minute | | Child's Pose | 1 minute | | Warrior I | 1 minute each side | | Tree Pose | 1 minute each side | | Seated Forward Bend | 1 minute |

4. Core Strengthening Routine

Equipment Needed: Stability Ball (optional)
Difficulty Level: Easy
Calories Burned: Approximately 150 per session

| Exercise | Sets | Reps | |-------------------------|------|-------| | Bicycle Crunches | 3 | 10-15 | | Russian Twists | 3 | 10-15 | | Plank | 3 | 20-30 seconds | | Side Plank | 3 | 15-20 seconds each side |

5. Resistance Band Workout

Equipment Needed: Resistance Bands
Difficulty Level: Moderate
Calories Burned: Approximately 250 per session

| Exercise | Sets | Reps | |-------------------------|------|-------| | Band Squats | 3 | 10-15 | | Seated Rows | 3 | 10-15 | | Lateral Band Walks | 3 | 10-15 | | Overhead Press | 3 | 10-15 |

6. Cardio Blast

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 350 per session

| Exercise | Sets | Duration | |-------------------------|------|-------------| | Jump Rope | 3 | 1 minute | | Skaters | 3 | 30 seconds | | Butt Kicks | 3 | 30 seconds | | Rest | 3 | 30 seconds |

7. Strength Training Basics

Equipment Needed: Dumbbells
Difficulty Level: Moderate
Calories Burned: Approximately 250 per session

| Exercise | Sets | Reps | |-------------------------|------|-------| | Dumbbell Deadlifts | 3 | 10-15 | | Dumbbell Bench Press | 3 | 10-15 | | Dumbbell Shoulder Press | 3 | 10-15 | | Dumbbell Lunges | 3 | 10-15 each leg |

8. Active Family Fun Workout

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200 per session

| Activity | Duration | |-------------------------|-------------| | Family Dance Party | 20 minutes | | Tag or Hide and Seek | 20 minutes | | Nature Walk | 20 minutes |

9. Flexibility and Mobility Routine

Equipment Needed: Foam Roller (optional)
Difficulty Level: Easy
Calories Burned: Approximately 100 per session

| Stretch | Duration | |-------------------------|-------------| | Neck Stretch | 30 seconds each side | | Shoulder Stretch | 30 seconds each side | | Cat-Cow Stretch | 1 minute | | Hamstring Stretch | 30 seconds each side |

10. Customized Personal Training with HipTrain

For those who want personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified trainers will work with you to create a tailored workout plan that meets your specific needs and goals. Plus, HipTrain sessions are HSA/FSA eligible, making them a smart choice for your fitness journey.

With these home workout plans, beginners can embark on a rewarding fitness journey that fits their lifestyle. Remember to stay consistent and listen to your body as you progress!