Best Home Workouts for Full-Body Strength 2025

Updated December 2025

Achieving full-body strength from the comfort of your home is entirely possible with the right workouts. Home workouts not only save time but also offer flexibility for busy professionals. Here’s a list of the best home workouts for full-body strength in 2025, featuring bodyweight exercises and equipment options that cater to all fitness levels.

1. Bodyweight Squats

• Sets: 3
• Reps: 12-15
• Duration: 15 minutes
• Equipment Needed: None
• Calories Burned: Approximately 100 calories
• Difficulty Level: Beginner

How to Perform: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and keep your chest up. Return to standing.

2. Push-Ups

• Sets: 3
• Reps: 10-12
• Duration: 10 minutes
• Equipment Needed: None
• Calories Burned: Approximately 80 calories
• Difficulty Level: Intermediate

How to Perform: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

3. Plank to Side Plank

• Sets: 3
• Duration: Hold each position for 30 seconds
• Equipment Needed: None
• Calories Burned: Approximately 60 calories
• Difficulty Level: Intermediate

How to Perform: Start in a plank position, rotate into a side plank, hold, and return to the center. Alternate sides.

4. Lunges

• Sets: 3
• Reps: 10-12 per leg
• Duration: 15 minutes
• Equipment Needed: None
• Calories Burned: Approximately 90 calories
• Difficulty Level: Beginner

How to Perform: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, then return to standing.

5. Dumbbell Deadlifts

• Sets: 3
• Reps: 10-12
• Duration: 15 minutes
• Equipment Needed: Dumbbells
• Calories Burned: Approximately 100 calories
• Difficulty Level: Intermediate

How to Perform: Stand with feet hip-width apart, hold dumbbells in front, lower the weights by bending at the hips and knees, then return to standing.

6. Burpees

• Sets: 3
• Reps: 8-10
• Duration: 10 minutes
• Equipment Needed: None
• Calories Burned: Approximately 150 calories
• Difficulty Level: Advanced

How to Perform: From standing, squat down, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

7. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Equipment Needed: None
• Calories Burned: Approximately 80 calories
• Difficulty Level: Intermediate

How to Perform: Start in a plank position, drive knees toward your chest alternately at a fast pace.

8. Resistance Band Rows

• Sets: 3
• Reps: 10-12
• Duration: 15 minutes
• Equipment Needed: Resistance band
• Calories Burned: Approximately 70 calories
• Difficulty Level: Beginner

How to Perform: Secure the band at a low point, pull the band towards you while keeping elbows close to your body.

9. Glute Bridges

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Equipment Needed: None
• Calories Burned: Approximately 60 calories
• Difficulty Level: Beginner

How to Perform: Lie on your back with knees bent, lift your hips to form a straight line from shoulders to knees.

10. High Knees

• Sets: 3
• Duration: 30 seconds
• Equipment Needed: None
• Calories Burned: Approximately 100 calories
• Difficulty Level: Intermediate

How to Perform: Stand in place and jog, lifting knees as high as possible.

Conclusion

With these workouts, you can build full-body strength effectively at home in 2025. For personalized guidance and flexibility in scheduling, consider HipTrain. Our affordable 1-on-1 live personal training is tailored to your needs, and we are HSA/FSA approved for eligible expenses.