Best Home Workouts Using Minimal Equipment 2025

Updated January 2026

Staying fit at home has never been easier, especially when you can get a great workout with minimal equipment. Whether you're short on time or space, these home workouts are designed to maximize your efforts without breaking the bank. Below are the best home workouts you can do using minimal equipment, including bodyweight exercises and resistance bands.

1. Bodyweight Circuit

Equipment Needed: None

Difficulty Level: Beginner to Intermediate

Estimated Calories Burned: 200-300 per session

| Exercise | Reps | Sets | |-------------------|------|------| | Push-ups | 10-15| 3 | | Squats | 15-20| 3 | | Plank | 30s | 3 | | Lunges | 10-15 each leg | 3 | | Jumping Jacks | 30s | 3 |

Tips: Focus on form to prevent injury. Rest 30 seconds between sets.

2. Resistance Band Full-Body Workout

Equipment Needed: Resistance bands

Difficulty Level: Intermediate

Estimated Calories Burned: 150-250 per session

| Exercise | Reps | Sets | |------------------------|------|------| | Resistance Band Squats | 15 | 3 | | Bent Over Rows | 10-15| 3 | | Chest Press | 10-15| 3 | | Standing Shoulder Press | 10-12| 3 | | Glute Bridges | 15 | 3 |

Tips: Choose a band that provides enough resistance for your fitness level.

3. HIIT (High-Intensity Interval Training)

Equipment Needed: None or a timer

Difficulty Level: Intermediate to Advanced

Estimated Calories Burned: 400-600 per session

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 30s | 4 | | Mountain Climbers | 30s | 4 | | High Knees | 30s | 4 | | Rest | 30s | 4 |

Tips: Ensure to warm up before starting and cool down afterward.

4. Yoga Flow

Equipment Needed: Yoga mat

Difficulty Level: Beginner to Intermediate

Estimated Calories Burned: 150-250 per session

| Pose | Duration | Sets | |---------------------|-----------|------| | Downward Dog | 1 min | 1 | | Warrior I | 1 min | 1 | | Tree Pose | 1 min | 1 | | Child’s Pose | 1 min | 1 | | Sun Salutations | 5 rounds | 1 |

Tips: Focus on your breath and maintain proper alignment.

5. Core Strengthening Routine

Equipment Needed: None

Difficulty Level: Intermediate

Estimated Calories Burned: 150-200 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Plank | 30s | 3 | | Russian Twists | 15-20| 3 | | Bicycle Crunches | 15-20| 3 | | Leg Raises | 10-15| 3 | | Side Plank | 30s each side | 3 |

Tips: Keep your core engaged throughout each exercise.

6. Cardio Blast

Equipment Needed: None

Difficulty Level: Beginner to Intermediate

Estimated Calories Burned: 300-500 per session

| Exercise | Duration | Sets | |-------------------|-----------|------| | Jump Rope | 1 min | 5 | | Skaters | 30s | 5 | | Butt Kicks | 30s | 5 | | Side Shuffles | 30s | 5 | | Rest | 30s | 5 |

Tips: Keep a water bottle handy to stay hydrated.

7. Pilates with Resistance Bands

Equipment Needed: Resistance bands

Difficulty Level: Intermediate

Estimated Calories Burned: 200-300 per session

| Exercise | Reps | Sets | |-------------------------|------|------| | Band-Resisted Leg Lifts | 10-15| 3 | | Seated Row | 10-15| 3 | | Standing Side Leg Lifts | 10-15| 3 | | Bridge with Band | 10-15| 3 | | Modified Plank | 30s | 3 |

Tips: Focus on controlled movements for maximum effectiveness.

8. Flexibility and Mobility Routine

Equipment Needed: Yoga mat (optional)

Difficulty Level: Beginner

Estimated Calories Burned: 100-150 per session

| Stretch | Duration | Sets | |-----------------------|-----------|------| | Neck Stretch | 30s | 1 | | Shoulder Stretch | 30s | 1 | | Hamstring Stretch | 30s | 1 | | Quad Stretch | 30s | 1 | | Cat-Cow Stretch | 1 min | 1 |

Tips: Hold each stretch without bouncing for best results.

9. Family Fitness Fun

Equipment Needed: None

Difficulty Level: Beginner

Estimated Calories Burned: 200-300 per session

| Activity | Duration | Sets | |------------------------|-----------|------| | Dance Party | 15 min | 1 | | Tag Games | 15 min | 1 | | Obstacle Course | 15 min | 1 | | Stretch Together | 5 min | 1 |

Tips: Make it a fun event and involve everyone in the family!

10. HipTrain Personalized Training

For those looking for a structured approach to their fitness journey, consider HipTrain for live 1-on-1 personal training sessions. Our certified trainers provide tailored workouts that fit your schedule and budget, making fitness accessible and affordable. Plus, with HSA/FSA eligibility, you can invest in your health without financial strain.

With these home workouts, you can achieve your fitness goals while using minimal equipment. Whether you choose bodyweight exercises or incorporate resistance bands, the key is to stay consistent and have fun!