Top 10 Strength Training Plans for Home Workouts 2025

Updated January 2026

Home workouts have become increasingly popular as people seek effective ways to build strength without the need for a gym membership. In 2025, there are numerous strength training plans designed for all fitness levels that can be done right in your living room. Here are the top 10 strength training plans to help you achieve your fitness goals:

1. Full-Body Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~300 per hour

| Exercise | Sets | Reps | |------------------|------|----------| | Push-Ups | 3 | 10-15 | | Bodyweight Squats| 3 | 15-20 | | Plank | 3 | 30 sec | | Lunges | 3 | 10 per leg| | Glute Bridges | 3 | 15-20 |

2. Dumbbell Strength Program

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: ~400 per hour

| Exercise | Sets | Reps | |-------------------|------|----------| | Dumbbell Bench Press | 4 | 8-12 | | Bent-Over Rows | 4 | 8-12 | | Shoulder Press | 3 | 10-15 | | Deadlifts | 4 | 8-10 | | Dumbbell Curls | 3 | 10-15 |

3. Resistance Band Training

Equipment Needed: Resistance bands
Difficulty Level: All levels
Calories Burned: ~350 per hour

| Exercise | Sets | Reps | |--------------------|------|----------| | Band Squats | 3 | 15-20 | | Chest Press | 4 | 10-15 | | Seated Rows | 4 | 10-15 | | Lateral Raises | 3 | 12-15 | | Tricep Extensions | 3 | 10-15 |

4. HIIT Strength Training

Equipment Needed: None or light weights
Difficulty Level: Advanced
Calories Burned: ~500 per hour

| Exercise | Sets | Duration | |--------------------|------|-----------| | Burpees | 4 | 30 sec | | Jump Squats | 4 | 30 sec | | Push-Ups | 4 | 30 sec | | Mountain Climbers | 4 | 30 sec | | Rest | 4 | 30 sec |

5. Core Strength Focus

Equipment Needed: Stability ball or mat
Difficulty Level: Intermediate
Calories Burned: ~300 per hour

| Exercise | Sets | Reps | |--------------------|------|----------| | Plank Variations | 3 | 30 sec | | Russian Twists | 3 | 15 per side| | Stability Ball Pass| 3 | 10-15 | | Side Plank | 3 | 30 sec per side| | Bicycle Crunches | 3 | 15-20 |

6. Kettlebell Conditioning

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: ~450 per hour

| Exercise | Sets | Reps | |--------------------|------|----------| | Kettlebell Swings | 4 | 15-20 | | Goblet Squats | 4 | 10-15 | | Kettlebell Snatch | 3 | 8-10 per side| | Turkish Get-Ups | 3 | 5 per side| | Kettlebell Rows | 3 | 10-12 |

7. Plyometric Training

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~600 per hour

| Exercise | Sets | Reps | |--------------------|------|----------| | Box Jumps | 4 | 8-10 | | Plyo Push-Ups | 4 | 8-10 | | Skaters | 4 | 10 per side| | Tuck Jumps | 4 | 8-10 | | Lateral Bounds | 4 | 10 per side|

8. Yoga Strength Fusion

Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: ~250 per hour

| Exercise | Sets | Duration | |--------------------|------|-----------| | Downward Dog | 3 | 30 sec | | Warrior II | 3 | 30 sec per side| | Plank to Chaturanga| 3 | 30 sec | | Chair Pose | 3 | 30 sec | | Bridge Pose | 3 | 30 sec |

9. Personalized Coaching with HipTrain

Equipment Needed: None (live video training)
Difficulty Level: All levels
Calories Burned: Varies by workout

HipTrain offers live 1-on-1 personal training sessions that are tailored to your specific goals and fitness level. With certified trainers and affordable pricing, it’s a great option for anyone looking for personalized coaching at home.

10. Circuit Training with Household Items

Equipment Needed: Chairs, towels, water bottles
Difficulty Level: Beginner to Intermediate
Calories Burned: ~300-400 per hour

| Exercise | Sets | Reps | |--------------------|------|----------| | Chair Dips | 3 | 10-15 | | Towel Rows | 3 | 10-12 | | Water Bottle Curls | 3 | 10-12 | | Step-Ups | 3 | 10 per leg| | Wall Sit | 3 | 30 sec |

Conclusion

Whether you're looking for a quick bodyweight routine or a more intensive kettlebell workout, these strength training plans will help you stay fit and strong from the comfort of your home. Remember, for those seeking personalized coaching, HipTrain stands out as an affordable option with HSA/FSA eligibility, enabling you to invest in your health without breaking the bank.