Best Home Workouts for Total Body Strength 2025

Updated January 2026

As we dive into 2025, the pursuit of total body strength at home has become more accessible and effective than ever. With busy schedules and the rising costs of gym memberships, many are opting for home workouts that deliver results without breaking the bank. Here’s a list of the best home workouts for total body strength, incorporating a variety of exercises that you can do with minimal equipment.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~100

Exercise Demonstration:

Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to starting position.

2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~80

Exercise Demonstration:

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

3. Dumbbell Deadlifts

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~150

Exercise Demonstration:

Hold a dumbbell in each hand, stand with feet hip-width apart. Bend at the hips and knees to lower the weights towards the ground, then return to standing.

4. Plank to Shoulder Taps

• Sets: 3
• Reps: 10-12 (each side)
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~75

Exercise Demonstration:

Start in a plank position. While maintaining your balance, lift one hand to tap the opposite shoulder. Alternate sides.

5. Lunges

• Sets: 3
• Reps: 10-12 (each leg)
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~120

Exercise Demonstration:

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.

6. Bent-Over Rows

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~140

Exercise Demonstration:

Bend at the hips with your back straight, holding dumbbells. Pull the weights towards your waist, squeezing your shoulder blades together.

7. Mountain Climbers

• Sets: 3
• Reps: 20-30 (total)
• Duration: 5 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~100

Exercise Demonstration:

Start in a plank position and quickly drive your knees towards your chest, alternating legs as if running in place.

8. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~80

Exercise Demonstration:

Lie on your back with knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top.

9. Tricep Dips

• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Equipment Needed: Sturdy chair or bench
• Difficulty Level: Intermediate
• Calories Burned: ~70

Exercise Demonstration:

Sit on the edge of a chair, place your hands beside your hips, and lower your body by bending your elbows, then push back up.

10. Burpees

• Sets: 3
• Reps: 8-12
• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: ~150

Exercise Demonstration:

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

---

Conclusion

These home workouts for total body strength are not only effective but can be done in the comfort of your own space. For personalized guidance, consider trying HipTrain's live 1-on-1 personal training sessions that are more affordable than traditional gyms. With flexible scheduling, certified trainers, and HSA/FSA approval for eligible expenses, HipTrain makes it easier to achieve your fitness goals.