Best Home Workouts for Different Fitness Levels 2025

Updated January 2026

Whether you’re just starting out on your fitness journey or you’re a seasoned athlete looking to maintain your edge, there are home workouts tailored for every fitness level. Here’s a comprehensive list of the best home workouts that cater to beginners, intermediates, and advanced fitness enthusiasts. Each workout includes details on reps, sets, duration, and calories burned, ensuring you find the perfect routine for your needs.

1. Beginner Workouts

a. Bodyweight Circuit

• Equipment Needed: None
• Duration: 20 minutes
• Reps/Sets: 3 sets of 10-15 reps each
• Calories Burned: ~100

| Exercise | Reps | Sets | |------------------|-------|------| | Squats | 10-15 | 3 | | Push-ups | 10-15 | 3 | | Lunges | 10-15 | 3 | | Plank (hold) | 30 sec| 3 |

b. Low-Impact Cardio

• Equipment Needed: None
• Duration: 30 minutes
• Reps/Sets: Continuous
• Calories Burned: ~200

| Exercise | Duration | |------------------------|-----------| | March in place | 5 mins | | Side steps | 5 mins | | Arm circles | 5 mins | | Step touches | 5 mins | | Repeat sequence | 10 mins |

2. Intermediate Workouts

a. Dumbbell Strength Training

• Equipment Needed: 5-15 lb dumbbells
• Duration: 30-40 minutes
• Reps/Sets: 3 sets of 8-12 reps each
• Calories Burned: ~300

| Exercise | Reps | Sets | |------------------|-------|------| | Dumbbell Press | 8-12 | 3 | | Bent-over Row | 8-12 | 3 | | Deadlifts | 8-12 | 3 | | Dumbbell Squats | 8-12 | 3 |

b. High-Intensity Interval Training (HIIT)

• Equipment Needed: None or jump rope
• Duration: 20 minutes
• Reps/Sets: 30 seconds on, 15 seconds off, repeat 4-5 times
• Calories Burned: ~400

| Exercise | Duration | |------------------|----------| | Jumping Jacks | 30 sec | | Burpees | 30 sec | | Mountain Climbers| 30 sec | | Rest | 15 sec |

3. Advanced Workouts

a. Plyometric Training

• Equipment Needed: None
• Duration: 30-45 minutes
• Reps/Sets: 4 sets of 10-15 reps each
• Calories Burned: ~500

| Exercise | Reps | Sets | |-----------------------|-------|------| | Box Jumps | 10-15 | 4 | | Clap Push-ups | 10-15 | 4 | | Tuck Jumps | 10-15 | 4 | | Skater Jumps | 10-15 | 4 |

b. Advanced Strength Training

• Equipment Needed: Resistance bands or weighted vest
• Duration: 45-60 minutes
• Reps/Sets: 4 sets of 6-10 reps each
• Calories Burned: ~600

| Exercise | Reps | Sets | |-----------------------|-------|------| | Barbell Squats | 6-10 | 4 | | Deadlifts | 6-10 | 4 | | Bench Press | 6-10 | 4 | | Pull-Ups | 6-10 | 4 |

Conclusion

Regardless of your fitness level, there are plenty of effective workouts you can do at home. If you’re looking for personalized guidance, consider HipTrain for affordable 1-on-1 live video personal training sessions. Our certified trainers can help you achieve your fitness goals, all while being HSA/FSA approved for eligible expenses. Plus, with flexible scheduling, you can easily fit workouts into your busy lifestyle.