Best Home Workouts for Beginners 2025

Updated December 2025

Starting a fitness journey at home can be both exciting and daunting, especially for beginners. With the right guidance, you can achieve your fitness goals without stepping into a gym. Here are the Best Home Workouts for Beginners in 2025 that are effective, easy to follow, and require minimal equipment.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 20 mins |

Tip: Keep your feet shoulder-width apart and push through your heels as you stand back up.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 5-10 | 15 mins |

Tip: Start on your knees if full push-ups are too challenging. Maintain a straight line from head to knees.

3. Plank

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 100 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 3 | 20-30 sec| 30 sec|

Tip: Keep your body straight and avoid letting your hips sag.

4. Lunges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Reps (each leg) | Duration | |------|----------------|----------| | 3 | 10-12 | 20 mins |

Tip: Step forward with one leg and lower your hips until both knees are at about a 90-degree angle.

5. Glute Bridges

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 90 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 15 mins |

Tip: Squeeze your glutes at the top of the movement for maximum effect.

6. Mountain Climbers

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 30 sec|

Tip: Keep your core engaged and move your legs quickly as if you’re running in place.

7. Chair Dips

Equipment Needed: Sturdy chair
Difficulty Level: Moderate
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 20 mins |

Tip: Keep your elbows close to your body as you lower yourself down.

8. Jumping Jacks

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 3 | 30 sec | 30 sec|

Tip: Land softly to protect your joints and maintain a steady rhythm.

9. Seated Leg Raises

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 80 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 15 mins |

Tip: Sit up straight and lift your legs slowly to engage your core.

10. Yoga Flow

Equipment Needed: Yoga mat (optional)
Difficulty Level: Easy
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Duration | Rest | |------|----------|------| | 1 | 30 mins | - |

Tip: Focus on your breathing and hold each pose for a few breaths.

Why Choose HipTrain?

For beginners looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions. With certified trainers, you can get tailored workouts that fit your unique needs and schedule—perfect for busy professionals. Plus, our services are HSA/FSA approved, making it easier to invest in your health.