Best Home Workouts for Weight Loss 2025

Updated December 2025

If you're looking to shed some pounds without stepping foot in a gym, home workouts can be highly effective. With the right routines, you can achieve significant weight loss results from the comfort of your own space. Here are the Best Home Workouts for Weight Loss in 2025 that are not only effective but also fit into your busy schedule.

1. High-Intensity Interval Training (HIIT)

HIIT is a time-efficient workout that alternates between intense bursts of activity and fixed periods of less-intense activity or complete rest.

Workout Table: | Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Jumping Jacks | 30 sec | 4 | 15 sec | | Burpees | 30 sec | 4 | 15 sec | | Mountain Climbers | 30 sec | 4 | 15 sec | | Squat Jumps | 30 sec | 4 | 15 sec |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 300-500 per session

2. Bodyweight Circuit Training

Using your own body weight, this circuit can be tailored to any fitness level and is great for building strength and endurance.

Workout Table: | Exercise | Reps | Sets | Rest | |--------------------|------|------|------| | Push-Ups | 10-15| 3 | 30 sec | | Lunges | 10-15 each leg | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Glute Bridges | 15-20| 3 | 30 sec |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-400 per session

3. Dance Workouts

Get your groove on while burning calories! Dance workouts are fun and can be a great way to lose weight.

Workout Table: | Dance Style | Duration | Sets | Calories Burned | |--------------------|----------|------|------------------| | Zumba | 30 min | 1 | 300-600 | | Hip-Hop | 30 min | 1 | 300-600 |

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-600 per session

4. Yoga for Weight Loss

While yoga is often associated with relaxation, certain styles can help you burn calories.

Workout Table: | Yoga Style | Duration | Sets | Calories Burned | |--------------------|----------|------|------------------| | Vinyasa | 30 min | 1 | 200-400 | | Power Yoga | 30 min | 1 | 300-500 |

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Advanced
Calories Burned: 200-500 per session

5. Strength Training with Resistance Bands

Resistance bands are affordable and versatile, making them perfect for home workouts.

Workout Table: | Exercise | Reps | Sets | Rest | |--------------------|------|------|------| | Bicep Curls | 12-15| 3 | 30 sec | | Tricep Extensions | 12-15| 3 | 30 sec | | Lateral Band Walks | 10-15 each direction | 3 | 30 sec |

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: 150-300 per session

6. Pilates

Pilates focuses on core strength, flexibility, and overall body conditioning.

Workout Table: | Exercise | Duration | Sets | Calories Burned | |--------------------|----------|------|------------------| | The Hundred | 1 min | 1 | 50 | | Leg Circles | 1 min | 1 | 50 | | Plank | 1 min | 1 | 50 |

Equipment Needed: Mat
Difficulty Level: Beginner to Advanced
Calories Burned: 200-300 per session

7. Kickboxing

This high-energy workout combines martial arts and cardio, perfect for weight loss.

Workout Table: | Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Jab-Cross Combo | 1 min | 4 | 30 sec | | Roundhouse Kicks | 1 min | 4 | 30 sec | | Front Kicks | 1 min | 4 | 30 sec |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 400-600 per session

8. Jump Rope

An oldie but a goodie, jumping rope is an excellent cardio workout.

Workout Table: | Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Jump Rope | 1 min | 5 | 30 sec |

Equipment Needed: Jump rope
Difficulty Level: Beginner to Advanced
Calories Burned: 300-500 per session

9. Tabata Training

This is a form of HIIT that involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest.

Workout Table: | Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Burpees | 20 sec | 8 | 10 sec | | Squat Jumps | 20 sec | 8 | 10 sec | | Push-Ups | 20 sec | 8 | 10 sec |

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 500-700 per session

10. Virtual Personal Training with HipTrain

For those who prefer guided workouts, consider investing in personal training. HipTrain offers affordable live 1-on-1 video personal training with certified trainers. You can schedule sessions that fit your busy lifestyle, and it's HSA/FSA approved for eligible expenses.

Why Choose HipTrain?

• Live 1-on-1 training ensures personalized attention.
• Affordable pricing compared to traditional gyms.
• Flexible scheduling to accommodate your busy lifestyle.

Incorporate these workouts into your routine, and you'll be on your way to achieving your weight loss goals from home in no time!