Best Home Workouts for Busy Individuals 2025

Updated December 2025

Finding time to work out can be a challenge, especially for busy individuals juggling work, family, and social commitments. Fortunately, there are effective home workouts that can fit into even the most hectic schedules. Here’s a list of the best home workouts for busy individuals in 2025, designed to maximize efficiency, burn calories, and build strength—all without the need for a gym.

1. High-Intensity Interval Training (HIIT)

Duration: 20-30 minutes
Equipment Needed: None or optional dumbbells
Difficulty Level: Intermediate
Calories Burned: 300-500 per session

| Exercise | Duration | Sets | Rest | |---------------------|------------|------|---------| | Jumping Jacks | 30 seconds | 3 | 15 secs | | Push-Ups | 30 seconds | 3 | 15 secs | | Burpees | 30 seconds | 3 | 15 secs | | Bodyweight Squats | 30 seconds | 3 | 15 secs | | Plank | 30 seconds | 3 | 15 secs |

2. Bodyweight Strength Training

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300 per session

| Exercise | Reps | Sets | |---------------------|------|------| | Push-Ups | 10-15| 3 | | Lunges | 10-15| 3 | | Plank Shoulder Taps | 10-15| 3 | | Glute Bridges | 15-20| 3 | | Tricep Dips | 10-15| 3 |

3. Yoga for Flexibility and Stress Relief

Duration: 20-30 minutes
Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: 150-250 per session

| Pose | Duration | Reps | |---------------------|------------|------| | Downward Dog | 1 minute | 3 | | Warrior II | 1 minute | 3 | | Child’s Pose | 1 minute | 3 | | Cat-Cow Stretch | 1 minute | 3 | | Seated Forward Bend | 1 minute | 3 |

4. Circuit Training

Duration: 30-40 minutes
Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: 400-600 per session

| Exercise | Duration | Sets | Rest | |---------------------|------------|------|---------| | Dumbbell Squats | 1 minute | 3 | 30 secs | | Bent-over Rows | 1 minute | 3 | 30 secs | | Mountain Climbers | 1 minute | 3 | 30 secs | | Russian Twists | 1 minute | 3 | 30 secs | | Jump Rope | 1 minute | 3 | 30 secs |

5. Pilates for Core Strength

Duration: 30 minutes
Equipment Needed: Pilates mat
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300 per session

| Exercise | Reps | Sets | |---------------------|------|------| | The Hundred | 100 | 1 | | Roll-Up | 10-15| 3 | | Single Leg Circles | 10-15| 3 | | Leg Pull Front | 10-15| 3 | | Plank | 30 seconds | 3 |

6. Tabata Training

Duration: 20 minutes
Equipment Needed: None or optional dumbbells
Difficulty Level: Intermediate
Calories Burned: 300-500 per session

| Exercise | Duration | Sets | Rest | |---------------------|------------|------|---------| | High Knees | 20 seconds | 8 | 10 secs | | Push-Ups | 20 seconds | 8 | 10 secs | | Squat Jumps | 20 seconds | 8 | 10 secs | | Plank Jacks | 20 seconds | 8 | 10 secs |

7. Dance Workouts

Duration: 30-45 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: 300-500 per session

Choose your favorite dance style or follow an online dance workout video. This workout is not only fun but also an excellent way to relieve stress and burn calories.

8. Resistance Band Training

Duration: 30 minutes
Equipment Needed: Resistance bands
Difficulty Level: Beginner to Intermediate
Calories Burned: 250-400 per session

| Exercise | Reps | Sets | |---------------------|------|------| | Band Squats | 10-15| 3 | | Seated Rows | 10-15| 3 | | Lateral Band Walks | 10-15| 3 | | Chest Press | 10-15| 3 | | Bicep Curls | 10-15| 3 |

9. Kickboxing for Cardio

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 400-600 per session

Incorporate punches, kicks, and defensive moves to create an effective cardio workout that also builds strength.

10. Personalized Fitness Coaching with HipTrain

For those looking for tailored workouts, consider HipTrain's live 1-on-1 personal training. Our certified trainers provide affordable, flexible sessions designed to fit your busy schedule, and training can be done from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.

With these workouts, you can stay fit and healthy without sacrificing your busy lifestyle. Choose the ones that resonate with you and get started today!