The best at-home workouts for every fitness goal

From the time-poor to the early risers, we've got you covered with the best at-home workouts

woman doing at-home workouts
(Image credit: Getty Images)

Working out doesn’t have to mean hours spent hitting the pavements or at the gym. If you’re time-poor or aren’t a fan of going to the gym or taking fitness classes, you’re in luck. 

The internet isn’t short of at-home workouts, to suit every fitness goal. Whether you’re looking to lose weight, build strength or tone up, there are thousands of at-home workout videos online to help you get fit from the comfort of your home. 

What’s more, as well as helping you achieve your fitness goals, regularly doing at-home workouts is great for your mental health, giving you a boost of feel-good endorphins. 

Health and fitness guru Annie Deadman recommends doing at least three at-home workouts a week and mixing it up every time to ensure you're working all your muscles. 

"Don’t stick to the same; squats, lunges, press-ups - find a way to bring in other muscles. Also, some short bursts of high-intensity cardio (doesn’t have to be high impact) are very valuable. Though they may not seem it at the time!" Annie says. 

The best thing about at-home workouts is you don't need much (if any) equipment to get started. Just roll your yoga mat for extra support to avoid any nasty slips during your session, and get ready to reap the benefits of working out at home. 

To get you started, we’ve rounded up some of the best at-home workouts, whether you've got 15 minutes to sweat or a whole hour to work out. 

The best at-home workouts 

15 minute at-home workouts

1. The Body Coach Ultimate Beginners Workout 

If you're a total newbie to exercise, The Body Coach's 15 minute Ultimate Beginners Workout is one of the best workouts for kicking off your exercise journey. With 15 low-impact exercises in 15 minutes, you'll get your heart rate up and learn some popular exercise moves that will help you get fit and build strength. 

2. 15 Minute Happy Dance Workout 

Mix up your usual at-home workouts and try something new with this fun and challenging dance workout. The no-equipment routine may look easy, and while the dance moves are basic, don't be fooled as this workout will make you sweat. You'll be burning calories and boosting endorphins while moving to hit tunes by the likes of Ed Sheeran, Jason Derulo and Jennifer Lopez in just 15 minutes.

3. 15 Minute Morning Yoga Flow 

If you want to try yoga for beginners, look no further than this energizing 15-minute yoga flow from yoga brand Alo. It's a great way to kick off your day, warming up your body and releasing any tension that's built up overnight by flowing through popular yoga moves like Downward Dog. Yoga is also a great way to build strength, which is so important for combating loss of bone density, during and after the menopause. 

4. 15 Minute Resistance Band Workout 

The best resistance band workouts challenge you to work all your muscles, burn fat and build strength and are some of the best exercises to burn belly fat. This quick 15-minute at-home workout is a must-try if you want to know how to lose belly fat. If you're a total beginner, the modified moves will help you ease into this way of working out while still reaping the benefits of using a resistance band. It's a tough one, and your legs will certainly be burning the next day! 

30 minute at-home workouts

1. 30 Minute Strength Workout

Strength training for women is more important than you might think. Not only does it help you tone up, burn calories and lose body fat, but it also protects your bones and joints, boosts your mental wellbeing, and improve your biological age. This 30-minute no-equipment workout is a great introduction to strength training at home. It's been created specifically for runners, but the bodyweight exercises can be done by anyone, anywhere! If you're a runner, strength training will help you run faster and for longer by improving stability, posture and endurance. 

2. 30 Minute Upper & Core Workout

Annie's 30-minute upper body and core workout requires light weights or dumbbells to help you work your muscles, build strength and tone up. Core workouts train the muscles in your pelvis, abdomen and lower back, promoting better stability and balance, as well as the strength-building benefits! 

3. 30 Minute Ultimate Pilates Workout 

A 30-minute at-home Pilates routine that will have you working your whole body, from your abs to your glutes to your back. By transitioning through a series of Mat Pilates moves, you'll tone up, improve posture and nail the correct form the more you do this at-home workout. Combining aerobic exercises with resistance and balance training, Pilates is great for women who want to move more freely, tone up and improve coordination and concentration. 

45 minute at-home workouts

1. 45 Minute Full Body Workout 

If you've got the time, this 45-minute full-body workout will have you burning calories, toning up and feeling strong. No equipment is needed, just grab a thick yoga mat to support your body as you sweat out at home. Remember to stay for the stretches at the end to allow your body a chance to cool down after this intense routine!

2. 45 Minute Power Vinyasa Flow

If you're looking to yoga for weight loss, try this 45-minute power yoga routine. Taking things up a notch, power yoga focuses on engaging the core, working all the muscles, building strength and improving flexibility. It's also great for strengthening weak or tight pelvic floor muscles. This workout is a lot more challenging than restoring yoga flow but will help you burn calories and feel strong. 

3. 45 Minute Kettlebell Workout 

You might be surprised how much you can incorporate a kettlebell into your workouts! This 45-minute at-home kettlebell routine will show you exactly how you can challenge yourself with just one weight. You'll fire up every part of your body in this workout, and certainly feel the burn as you work through the routine. 

1 hour+ at-home workouts

1. 1 Hour Full Body Workout 

This one-hour workout is low impact and requires no equipment, but don't be fooled - it will still have you working up a sweat! You'll work your lower body, upper body, core and abs in this routine. Catering to all fitness abilities, this at-home workout features alternative moves for more complex exercises. And, you can always take a break and pause this sweaty session as and when you need to.  

2. 1 Hour HIIT Full Body Workout 

You'll need to crack out your best workout leggings for this one, as this at-home workout is a little more intense but great for those looking to build strength and tone up. It requires some equipment, such as dumbbells, a resistance band and two chairs, and combines cardio HIIT with strength-building exercises, so is best for those who are already working out at home and want to take things up a level.

3. 1 Hour Vinyasa Flow

There are so many benefits of yoga, whatever level you're at, from aiding fat loss and building strength to reducing stress and anxiety. The great thing about this one-hour Vinyasa Flow is that it's suitable for all levels. Whether you're a newbie or a seasoned yogi, you can practice this flow at home and reap the benefits of this mindful exercise. 

Ciara McGinley
Ciara McGinley

Ciara is the digital health editor at woman&, covering all things health & wellbeing from fitness to sleep to relationships. She's always on the lookout for new health trends, innovative fitness gadgets and must-read wellness books. 

Originally from Ireland, Ciara moved to London to study journalism. After graduation, Ciara started her career at where she worked as a junior digital writer before later becoming the acting senior digital writer. Her time there was spent writing lifestyle features, running photoshoots and video shoots, and organizing product tests (including sportswear and swimwear) for the website. 

Ciara qualified as a meditation teacher with the British School of Meditation in 2020, and outside of her day-to-day now runs her own meditation school called Finding Quiet. She is all about bettering that mind-body connection but believes wellness looks different to everyone. 

In her spare time, you’ll find her trying out new fitness classes, hiking up mountains, or in a beer garden because life is all about balance…