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!
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