Best Home Workouts for Total Body Strength 2025

Updated December 2025

Achieving total body strength from the comfort of your home is not only possible but also incredibly effective with the right workout routines. In this article, we’ll explore the best home workouts that target all major muscle groups. Whether you're a beginner or an advanced fitness enthusiast, these workouts will help you build strength, improve endurance, and enhance overall fitness.

1. Bodyweight Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

Instructions: Stand with feet shoulder-width apart, lower your body by bending your knees, keeping your chest up, and pushing your hips back. Return to the starting position.

2. Push-Ups

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

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

3. Plank to Shoulder Tap

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

Instructions: Begin in a plank position, tap your left shoulder with your right hand while keeping your hips stable, then alternate.

4. Dumbbell Deadlifts

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

Instructions: Stand with feet hip-width apart, hold dumbbells in front of your thighs, hinge at the hips to lower the weights while keeping your back straight, then return to standing.

5. Lunges

Equipment Needed: None or dumbbells
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 100 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

Instructions: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle, then push back to the starting position.

6. Bent Over Rows

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

Instructions: Bend at the hips with a slight bend in your knees, hold dumbbells in front of you, and pull them towards your waist while squeezing your shoulder blades together.

7. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | 30 sec |

Instructions: Lie on your back with knees bent and feet flat on the ground, lift your hips toward the ceiling while squeezing your glutes, then lower back down.

8. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 20-30| 30 sec |

Instructions: Start in a plank position, drive one knee towards your chest, then quickly switch legs in a running motion.

9. Burpees

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 sec |

Instructions: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

10. Resistance Band Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 120 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

Instructions: Anchor the band behind you, hold the handles, and press forward until your arms are extended, then return to the starting position.

---

These workouts not only enhance total body strength but are also affordable and accessible. For personalized training, HipTrain offers live 1-on-1 video sessions with certified personal trainers, making it easier to stick to your fitness goals without the hassle of traditional gyms. With flexible scheduling and HSA/FSA eligibility for eligible expenses, HipTrain is the perfect solution for busy professionals looking for affordable fitness coaching.