25+ Favorite Free At-Home Workouts

Save time and stay fit with this roundup of the best free home workouts
(with dumbbells and no equipment) that build strength while making you sweat!

When it comes to working out, I like to keep things simple, fast, and efficient.

But as you probably know, home workouts (especially free ones) can be very hit or miss — so a while back I started keeping a list of favorites on my phone. The goal was to spend less time looking for, and more time doing workouts that are both fun and challenging — and that’s exactly what it’s helped me do!

I know a lot of us are trying to stay fit (and sane) at home these days, so I turned my list into a roundup of the best free home workouts so you can use it as a quick reference, too!

About the workouts

The majority of these workouts combine strength and cardio in fast-moving intervals for maximum burn and efficiency. I typically do 1-2 workouts from this list per week and a mix of running, walking, hiking, swimming, or yoga the other days depending on how much recovery I feel my body needs.

The workouts are divided into two groups — workouts with weights (dumbbells) and no-equipment bodyweight workouts. Jump to the section you want using the links below!

Workouts with Weights (Dumbbells)
Under 30 Minutes | 30-40 Minutes | 40-50 Minutes

No-Equipment Bodyweight Workouts
Under 30 Minutes | 30-40 Minutes | 40-50 Minutes

For each, I’ve outlined how much time and what equipment you’ll need, approximate difficulty level (based on how much it kicked my booty), along with some notes and modification ideas.

I’ve done all of these workouts at least two or three times now, some even more. They’re truly some of the best free home workouts out there! 

Bookmark this post or copy and paste the URL into a note on your phone so you always have it handy. I hope you enjoy these workouts as much as I do!

Best Free Home Workouts With Weights

Under 30 Minutes

25-Minute Full Body Workout 

Time: 25 minutes
Difficulty: 3.5/5
Equipment Needed: Medium-weight dumbbells(8-15 pounds) 
Notes: To make this workout more challenging: Add a round of mountain climbers to Circuit 1; Perform moves in Circuit 1 for longer with a shorter break (i.e. 45 seconds on, 15 seconds rest); Add an extra 2 minutes to Circuit 2. 
From: Rachael DuVaux RD, CPT, PES

30-Minute Full-Body Superset 

Time: 25-30 minutes
Difficulty: 4/5 
Equipment Needed: Medium-weight dumbbells (8-15 pounds)
Notes: Without the warm-up or cool down this workout runs about 22 minutes. Add an extra 40/20 round of each exercise for a 32-minute workout!
From: Lindsay Bombgren, CPT

30-40 Minute Workouts

30-Minute Full-Body Circuit Workout 

Time: 30 minutes
Difficulty: 4/5 
Equipment Needed: Medium-weight dumbbells (8-15 pounds)
From: Lindsay Bombgren, CPT

30-Minute Full-Body HIIT 

Time: 30 minutes
Difficulty: 4/5 
Equipment Needed: Light-to-medium weight dumbbells (5-15 pounds)
Notes: Do one bonus round of each circuit at the end for a more challenging 35-minute workout
From: Rachael DuVaux RD, CPT, PES

30-Minute Strength Training Circuit Workout

Nonstop legs, arms, core, and cardio workout that builds strength
Time: 30 minutes
Difficulty: 4/5 
Equipment Needed: Towel + light-to-medium weight dumbbells (5-15 pounds)
From: Lindsay Bombgren, CPT

30-Minute Leg Workout

A solid workout with lots of lower body burn!
Time: 30 minutes
Difficulty: 4/5
Equipment Needed: Medium-weight dumbbells (5-15 pounds) & exercise band (optional)
From: Lindsay Bombgren, CPT

30-Minute Pyramid Workout

An efficient total-body strength and cardio workout that goes by fast!
Time: 30 minutes
Difficulty: 4/5 
Equipment Needed: Medium-weight dumbbells (5-15 pounds) & exercise band (optional)
From: Lindsay Bombgren, CPT

The Best Strength + HIIT Home Workout for Women

Time: 35 minutes
Difficulty: 4.5/5 
Equipment Needed: Medium-weight dumbbells (8-15 pounds)
From: Lindsay Bombgren, CPT

At-Home Full Body Workout 

I’ve done this one three times and it’s still one of the hardest IMO!
Time: 35-40 minutes
Difficulty: 5/5
Equipment Needed: A chair and medium-weight dumbbells or medicine ball (8-15 pounds) 
From: Rachael DuVaux RD, CPT, PES

40-50 Minutes

45-Minute Cardio Barre Workout

A great full-body cardio-barre workout that works muscles you don’t even know you have!
Time: 40 minutes including warm-up, without cooldown
Difficulty: 4/5
Equipment Needed: Light-weight dumbbells (3-5 pounds) and exercise band (optional)
From: Lindsay Bombgren, CPT

45-Minute Full-Body Dumbbell Strength Training Pyramid

Time: 40 minutes including warm-up, without a cool down
Difficulty: 4.5/5
Equipment Needed: Medium weight dumbbells (8-15 pounds)
Notes: A great fast-paced strength workout with low-impact modifications
From: Lindsay Bombgren, CPT

90’s Lower Body Burn 

Time: 45 minutes
Difficulty: 4.5/5
Equipment Needed: Chair and medium-weight dumbbells (8-15 pounds) 
Notes: Start around 9 minutes to jump right into the workout; Circuit 2 starts at 22:45 if you  want to shorten the time between circuits (I like to do this after I’ve done the workout 1-2 times and know the proper form)
From: Rachael DuVaux RD, CPT, PES

45-Minute Cardio & Leg Strength 

Time: 45 minutes
Difficulty: 4.5/5
Equipment Needed: Chair and medium-weight dumbbells (8-15 pounds) 
Notes: Start at 9 minutes to jump right into the workout
From: Rachael DuVaux RD, CPT, PES

One-Dumbbell Strength Circuits & Cardio Tabata

Time: 45 minutes
Difficulty: 4.5/5
Equipment Needed: Medium-to-heavy weight dumbbells (10-20 pounds)
Notes: Live video pauses throughout but the workout keeps going, so don’t stop! 
From: Lindsay Bombgren, CPT

45-Minute Full-Body Live 

Time: 40 minutes without warm-up
Difficulty: 4/5
Equipment Needed: One light-weight dumbbell (3-8 pounds) and one medium-weight dumbbell (8-15 pounds)
Notes: Start at 10 minutes to jump right into the workout. Keep your heart rate up between circuits by doing some light cardio (i.e. walking/jogging in place or 2 jumping jacks + front kicks)
From: Rachael DuVaux RD, CPT, PES

Surprise Full-Body Werkout 

Time: 45 minutes
Difficulty: 5/5
Equipment Needed: A chair and medium-weight dumbbells (8-15 pounds)
Notes: Warm-up starts around 9 minutes and the workout just before 11 minutes 
From: Rachael DuVaux RD, CPT, PES

50-Minute Full-Body Cardio & Strength 

Time: 50 minutes
Difficulty: 4.5/5
Equipment Needed: Chair and medium-weight dumbbells (8-15 pounds) 
Notes: Start at 4 minutes to jump right into the workout; Omit the first or last circuit for a challenging 30-35 minute workout — but don’t skip Circuit 2!
From: Rachael DuVaux RD, CPT, PES

50-Minute Full-Body Workout 

Time: 45-50 minutes
Difficulty: 4.5/5
Equipment Needed: Light- and medium-weight dumbbells (5-15 pounds) 
Notes: Start at 6 minutes to jump right into the workout; Omit the first or last circuit for a challenging 30-35 minute workout — just don’t skip Circuit 2!
From: Rachael DuVaux RD, CPT, PES

Best No-Equipment Bodyweight Workouts

Under 30 Minutes

10-Minute Bodyweight Cardio & Core 

Time: 10-20 minutes
Difficulty: 4/5
Equipment Needed: None
Notes: Perfect for when you need a quick sweat! Add an extra round for a killer 20-minute workout.
From: Lindsay Bombgren, CPT

15-Minute Quick HIIT 

Time: 15 minutes
Difficulty: 4.5/5
Equipment Needed: None
Notes: To make this quick workout more challenging, perform moves for longer with a shorter break (i.e. 45 seconds on, 15 seconds rest).
From: Rachael DuVaux RD, CPT, PES

At-Home Cardio Workout for People Who Get Bored Easily

Time: 24 minutes
Difficulty: 4/5
Equipment Needed: None
Notes:  This no-repeat workout keeps you on your toes and has low-impact modifications 
From: Fitness Blender

Bodyweight Only At Home Workout 

Time: 25 minutes
Difficulty: 4/5
Equipment Needed: None
Notes: Great workout, especially if you like to go at your own pace. Swipe through to watch a demo of each move first!
From: Rachael DuVaux RD, CPT, PES

At-Home Cardio Workout with No Equipment

Time: 25 minutes
Difficulty: 3/5
Equipment Needed: None
Notes:  Has low-impact modifications though sometimes they come a bit later into the exercise
From: Fitness Blender

30-40 Minutes

Bodyweight HIIT Cardio Workout

Time: 32 minutes including warm-up and cool-down 
Difficulty: 4/5
Equipment Needed: None
Notes:  Includes warm-up and cool down and low-impact cardio options
From: Fitness Blender

30-Minute Full-Body Burner

Time: 30 minutes
Difficulty: 3.5/5
Equipment Needed: None
Notes: Not too strenuous but still a good mix of cardio and toning!
From: Kit Rich

30-Minute Intense Cardio Barre

Time: 35 minutes including cool down
Difficulty: 3.5/5
Equipment Needed: Chair or bench; light weights optional (2-5 pounds), though you can also use two bottles of wine or a couple of canned goods!
From: Lindsay Bombgren, CPT

30-Minute Bodyweight HIIT Workout

An intense, sweaty workout with modifications for all fitness levels
Time: 30 minutes
Difficulty: 4/5
Equipment Needed: None
Notes:  
From: Lindsay Bombgren, CPT

30-Minute Yoga Sculpt

Time: 35 minutes including cool down
Difficulty: 4/5
Equipment Needed: Light weights optional, though you can also use two bottles of wine or a couple of canned goods!
Notes: A great combination of power yoga and lightweight (or no weight!) strength training
From: Lindsay Bombgren, CPT

40-50 Minutes

45-Minute Bodyweight Workout 

Time: 45 minutes
Difficulty: 4.5/5
Equipment Needed: None
Notes: Start at 7 minutes to jump right to the warm-up; workout starts at 10 minutes
From: Rachael DuVaux RD, CPT, PES

If you do any of these free home workouts, I’d love to know what you think! Also, feel free to drop your favorite free workouts (or trainers!) in the comments below and they may be added to the list!

Pin this Post

Author: Elle Penner M.P.H., R.D.

I'm Elle, Registered Dietitian and minimalism-obsessed mama with a thing for simplifying, particularly when it comes to clutter, calendars, and family meals. Favorite things include carbs, cooking, kid-free workouts, and high-waisted yoga pants.

Leave a Comment

Your email address will not be published.