Best Home Workouts for Beginners in 2025

Updated December 2025

Starting a fitness journey at home can be both convenient and effective, especially for beginners. With the right routines, you can build strength, improve flexibility, and enhance cardiovascular fitness without needing a gym membership. Here’s a list of the best home workouts for beginners in 2025 that are not only effective but also affordable.

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 50-70 per 30 minutes
• Description: Stand with feet shoulder-width apart and lower your body as if sitting in a chair, then return to standing.

2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Reps/Sets: 3 sets of 8-12 reps
• Calories Burned: Approximately 100 per 30 minutes
• Description: Start in a plank position with hands shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Equipment Needed: None
• Difficulty Level: Easy
• Duration: 3 sets of 20-30 seconds
• Calories Burned: Approximately 50 per 30 minutes
• Description: Hold a push-up position, keeping your body straight from head to heels.

4. Lunges

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10 reps per leg
• Calories Burned: Approximately 60-80 per 30 minutes
• Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Jumping Jacks

• Equipment Needed: None
• Difficulty Level: Easy
• Duration: 3 sets of 30 seconds
• Calories Burned: Approximately 100 per 30 minutes
• Description: Jump while spreading your legs and arms, then return to the starting position.

6. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 40-60 per 30 minutes
• Description: Lie on your back with knees bent, lift your hips towards the ceiling while squeezing your glutes.

7. Bicycle Crunches

• Equipment Needed: None
• Difficulty Level: Easy
• Reps/Sets: 3 sets of 15 reps per side
• Calories Burned: Approximately 50 per 30 minutes
• Description: Lie on your back, bring your knees towards your chest, and alternate touching your elbows to the opposite knee.

8. High Knees

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Duration: 3 sets of 30 seconds
• Calories Burned: Approximately 80-100 per 30 minutes
• Description: Run in place while lifting your knees as high as possible.

9. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Moderate
• Duration: 3 sets of 30 seconds
• Calories Burned: Approximately 100 per 30 minutes
• Description: Start in a plank position and alternate bringing your knees toward your chest.

10. Cool Down Stretches

• Equipment Needed: None
• Difficulty Level: Easy
• Duration: 5-10 minutes
• Calories Burned: Minimal
• Description: Focus on stretching major muscle groups to enhance flexibility and recovery.

Conclusion

These beginner-friendly home workouts are perfect for starting your fitness journey in 2025. They require little to no equipment and can be done at your own pace, making them ideal for busy professionals. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers will help you stay motivated and on track, and our sessions are HSA/FSA approved for eligible expenses.