Best Home Workouts for Fat Loss in 2025

Updated January 2026

Achieving fat loss from the comfort of your home is more accessible than ever, especially in 2025. With minimal equipment and effective routines, you can torch calories and build strength without stepping foot in a gym. Here are the best home workouts for fat loss this year:

1. HIIT (High-Intensity Interval Training)

Equipment Needed: None or optional dumbbells
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Burpees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Rest | 30 sec | 4 |

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2. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-500 per hour

Workout Table:

| Exercise | Reps | Sets | |------------------------|------|------| | Squats | 15 | 3 | | Lunges | 12 per leg | 3 | | Plank | 30 sec | 3 | | Bicycle Crunches | 15 | 3 | | Rest | 1 min | 3 |

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3. Resistance Band Training

Equipment Needed: Resistance bands
Difficulty Level: Beginner to Advanced
Calories Burned: 250-400 per hour

Workout Table:

| Exercise | Reps | Sets | |------------------------|------|------| | Banded Squats | 15 | 3 | | Banded Rows | 12 | 3 | | Banded Chest Press | 12 | 3 | | Banded Deadlifts | 15 | 3 | | Rest | 1 min | 3 |

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4. Pilates

Equipment Needed: Mat (optional)
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-400 per hour

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | The Hundred | 1 min | 3 | | Leg Circles | 30 sec per leg | 3 | | Plank with Leg Lifts | 30 sec | 3 | | Side Plank | 30 sec per side | 3 | | Rest | 1 min | 3 |

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5. Tabata Training

Equipment Needed: Timer (or app)
Difficulty Level: Advanced
Calories Burned: 500-800 per hour

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Squat Jumps | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

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6. Kickboxing

Equipment Needed: None (optional gloves)
Difficulty Level: Intermediate
Calories Burned: 400-600 per hour

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Jab-Cross Combo | 1 min | 3 | | Front Kicks | 1 min | 3 | | Side Kicks | 1 min | 3 | | Rest | 1 min | 3 |

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7. Yoga for Fat Loss

Equipment Needed: Mat
Difficulty Level: Beginner
Calories Burned: 200-300 per hour

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Sun Salutations | 5 min | 3 | | Warrior II | 1 min per side | 3 | | Boat Pose | 30 sec | 3 | | Rest | 1 min | 3 |

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8. Dance Workouts

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 300-500 per hour

Workout Table:

| Exercise | Duration | Sets | |------------------------|----------|------| | Freestyle Dance | 5 min | 3 | | Choreographed Routine | 5 min | 3 | | Cool Down Stretch | 5 min | 3 |

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9. Strength Training

Equipment Needed: Dumbbells or kettlebell
Difficulty Level: Intermediate
Calories Burned: 300-500 per hour

Workout Table:

| Exercise | Reps | Sets | |------------------------|------|------| | Dumbbell Deadlifts | 12 | 3 | | Dumbbell Shoulder Press | 12 | 3 | | Kettlebell Swings | 15 | 3 | | Rest | 1 min | 3 |

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10. Core Workouts

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

Workout Table:

| Exercise | Reps | Sets | |------------------------|------|------| | Russian Twists | 15 per side | 3 | | Plank Jacks | 15 | 3 | | Leg Raises | 15 | 3 | | Rest | 1 min | 3 |

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Why Choose HipTrain for Your Home Workouts?

While these workouts can be done independently, having a certified personal trainer can elevate your results. HipTrain offers affordable live 1-on-1 video personal training, making it easy to get the guidance you need without the high costs associated with traditional gyms. Plus, our services are HSA/FSA approved, allowing you to invest in your health while saving money.

Whether you're a busy professional or just looking for flexibility, HipTrain's trainers work around your schedule to provide personalized workout routines tailored to your goals.