Setting up a home gym in 2025 is easier than ever, with a wide range of equipment designed for total body workouts. From treadmills for cardio to exercise bikes for endurance training, there are options for every fitness level. Multi gym sets help build strength without needing multiple machines, making home workouts more effective.
Best home gym equipment in 2025 helps you train smarter at home with top gear.
A home gym allows flexibility, eliminating the need for crowded gyms or long commutes. With the right equipment, you can create a workout space that suits your goals, if it’s weight loss, muscle building, or general fitness. Brands now offer high quality machines that fit different spaces and budgets. Investing in home fitness equipment means working out on your schedule, staying consistent, and reaching goals faster. With plenty of choices available, choosing the right gear depends on space, budget, and workout preferences. This guide covers the best home gym equipment in 2025, helping you make informed decisions for a well rounded fitness routine.
Let’s explore all the options to set up a home gym with the right equipment for your needs.
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The Lifelong FitPro LLTM09 Treadmill is a solid option for home workouts, featuring a 2.5 HP peak motor, 12 preset workouts, and a manual incline for variety in training. It reaches speeds of up to 12 km/hr, making it suitable for beginners and intermediate users. The built-in Bluetooth speaker lets you enjoy music while exercising. With a maximum user weight of 100 kg, it’s an effective choice for home fitness routines. A space saving design makes it easy to store after use. It’s one of the best home gym equipment in 2025 to bring to your home.
What are buyers saying on Amazon?
Users find this treadmill good for beginners and appreciate the affordable price. The Bluetooth speaker is a plus, but some mention the manual incline requires effort to adjust. A few buyers feel the display could be better, but overall, it’s a value-for-money choice for home fitness
Why choose this product?
The Lifelong FitPro LLTM09 is a budget-friendly home treadmill that covers the basics, including preset workout programs, speed control, and entertainment features. It’s a great pick for those looking for the best home gym equipment in 2025 while keeping things simple and effective.
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The Sparnod Fitness STH-3060 Ultra Slim 2-in-1 Foldable Home Use Treadmill is designed for those who want a simple way to stay active. It works as both a treadmill and a walking pad, making it ideal for home and office use. With a 4 HP peak motor and a 110kg user weight capacity, it offers a smooth walking or running experience. The foldable design allows easy storage under a bed or sofa. No installation is needed; just unbox and start using. It will be one of the best home gym equipment in 2025 for your home gym set up.
What are buyers saying on Amazon?
Buyers appreciate the convenience of its foldable design, making it easy to store under beds or sofas. Many find it smooth and quiet, perfect for home use. Some mention that it is best for walking and light jogging rather than intense running.
Why choose this product?
The Sparnod Fitness STH-3060 offers a hassle-free way to stay active at home or in the office. With a sturdy motor, space-saving design, and easy usability, it’s a great choice for those who need a simple, no-fuss treadmill.
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The Amazon Basics ABTR200 Motorised Foldable Treadmill is an excellent addition to any home gym setup. With a 2 HP peak motor, it offers speeds up to 12 km/hr, making it suitable for walking, jogging, and running. The manual incline adds an extra challenge, while the LCD display tracks time, speed, distance, and calories burned. It also features a heart rate sensor and a built-in music speaker for an engaging workout. With a 110 kg max user weight, it provides stability, and its foldable design makes it space saving. This treadmill is a solid choice for those looking for the best home gym equipment in 2025 to maintain fitness conveniently.
What are buyers saying on Amazon?
Many buyers appreciate the sturdy build and smooth operation of this treadmill, especially for home workouts. The foldable design is a highlight for those with limited space. Some users feel the manual incline could be improved, and a few mention the speakers are decent but not the best.
Why choose this product?
The Amazon Basics ABTR200 Treadmill is a reliable choice for home workouts, offering essential features like heart rate monitoring, speed control, and foldable storage. With a sturdy frame and easy-to-use interface, it’s ideal for anyone looking for the best home gym equipment in 2025 without spending too much.
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The Lifelong LLF89 Fit Pro Spin Bike is designed for home workouts, featuring an 8kg flywheel for a smooth riding experience. With adjustable resistance, users can control the intensity of their sessions. The LCD monitor tracks key metrics like time, speed, and calories burned, while the heart rate sensor helps monitor performance. Built for stability, it can handle regular use and supports a home fitness routine. Bring this spin bike as it’s a great option to consider if you are looking for one of the best home equipment in 2025.
What are buyers saying on Amazon?
Many users appreciate the smooth cycling motion and adjustable resistance. The LCD monitor is helpful for tracking progress, though some wish it had smart features. A few users mention that the seat needs extra cushioning for comfort. Overall, it’s a solid choice for home fitness at an affordable price.
Why choose this product?
The Lifelong LLF89 Fit Pro Spin Bike is a reliable pick for those setting up a home workout space. With an 8kg flywheel, adjustable resistance, and an LCD monitor, it offers a consistent indoor cycling experience. A sturdy build and heart rate tracking make it one of the best home gym equipment in 2025 for maintaining fitness without stepping out. Great choice if you want to buy one of the best home gym equipment in 2025.
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The Fitkit FK4000 Spin Bike is built for home gym workouts, offering a 13.22 lbs flywheel for a smooth riding experience. With a 120 kg max weight capacity, it suits a range of users. The adjustable seat and handlebars ensure a comfortable setup, while the sturdy frame supports intense training sessions. The bike provides a stable and effective indoor cycling option, making it a strong choice for fitness enthusiasts. If you’re setting up the best home gym equipment in 2025, this is worth considering.
What are buyers saying on Amazon?
Many buyers on Amazon appreciate the sturdy build and smooth cycling experience. The adjustable seat is useful for different users, though some mention that assembly takes time. A few buyers wish it had more tech features, but overall, it’s considered a good value for home workouts.
Why choose this product?
The Fitkit FK4000 Spin Bike is a reliable option for setting up a home gym. With a sturdy frame, adjustable components, and a 13.22 lbs flywheel, it offers a consistent indoor cycling workout. For those looking to stay active, this is one of the best home gym equipment in 2025 to consider.
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The Cultsport Smartbike C2 is built for home gym workouts, featuring a 13.3 LBS flywheel and magnetic resistance for smooth cycling sessions. With a 110 kg max weight capacity, it suits various fitness levels. The adjustable seat and handlebars allow for a personalised fit, while the sturdy frame supports intense training. If you’re looking for the best home gym equipment in 2025, this spin bike is a strong addition for low impact yet effective cardio sessions. So, buy this spin bike for your workout at home and save your gym fees.
What are buyers saying on Amazon?
Many buyers appreciate the smooth and quiet operation, making it ideal for home workouts. Some users mention that the bike feels stable even during intense cycling, while a few note that assembly instructions could be clearer.
Why choose this product?
The Cultsport Smart Bike C2 is a solid choice for indoor cycling with a stable build, adjustable settings, and magnetic resistance for a quieter ride. It’s designed for users looking to set up a home gym with effective cardio equipment.
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The Welcare Maxpro MP 6066 Elliptical Cross Trainer is designed for home workouts, combining a smooth elliptical motion with adjustable resistance for varied intensity. The built-in LCD display tracks time, speed, distance, and calories burned, while the hand pulse sensor monitors heart rate. An adjustable seat ensures comfort, and the sturdy frame supports stability during workouts. DIY installation is supported via video call assistance. This elliptical is an excellent addition to home gym setups for those looking for an effective cardio solution. With this cross trainer, you can achieve the toned legs you’ve always wanted, making it one of the best home gym equipment in 2025.
What are buyers saying on Amazon?
Many buyers appreciate its smooth operation and ease of use. They find the LCD display helpful for tracking progress and like the adjustable resistance for different fitness levels. Some users mention that installation requires effort, but the video assistance is useful. A few reviews highlight the need for a more comfortable seat.
Why choose this product?
It’s a solid choice for home workouts with an adjustable seat, resistance levels, and an LCD display. The hand pulse sensor helps track heart rate, while DIY installation support makes setup easier.
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The Cockatoo CE03 Advance Smart Series Elliptical Cross Trainer is designed for home workouts, offering a sturdy build and a smooth stride. It comes with an LCD display that tracks time, speed, distance, calories burned, and pulse rate, making it easy to monitor progress. The magnetic resistance system ensures a quiet and stable workout, while the adjustable tension levels cater to different fitness levels. With free installation assistance and a one year warranty, this cross trainer is a reliable choice for those looking to improve their cardio routine without hitting the gym.
What are buyers saying on Amazon?
Most buyers appreciate the sturdy build and smooth motion, highlighting its value for money. Many have noted that the installation support is helpful, making setup easier. However, some mention that the display is quite basic, and a few users found the size slightly large for small spaces.
Why choose this product?
The Cockatoo CE03Advance Elliptical Cross Trainer is ideal for home fitness enthusiasts who want a low-impact yet effective cardio workout. With adjustable resistance and an easy-to-read display, it’s a solid pick for beginners and intermediate users. The included free installation assistance is a great bonus, ensuring hassle-free setup.
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Also Read: Best all-in-one gym machines for the ultimate home gym setup: Top 6 picks for you to consider
The ELEV8 by Reach Orbitrek 2 in 1 Exercise Cycle and Elliptical Cross Trainer is built for home workouts, offering both cycling and elliptical training in one machine. With adjustable resistance, users can control intensity levels, making it suitable for various fitness goals, including cardio and weight loss. The sturdy design supports up to 100 kg, and the LCD display tracks time, speed, distance, and calories burned. Bring home this cross trainer and achieve a fit body you desire to have wished for.
What are buyers saying on Amazon?
Buyers appreciate the smooth operation and dual-use design, making it a practical choice for home workouts. Many find the adjustable resistance helpful, while some mention that assembly takes time. A few buyers note that it works well for moderate cardio but may not be challenging enough for advanced users.
Why choose this product?
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The ELEV8 by Reach Orbitrek cross trainer is ideal for those looking to combine cycling and elliptical training in a single machine. It’s a great option for low-impact cardio and weight loss, with the added benefit of adjustable resistance to match different fitness levels.
Also Read: Pick from our top 10 mountain bikes to satisfy the adventure seeker inside you like never before
The Portl Ultra Gym Set is a complete strength training system for home workouts, offering up to 70 kg of digital weights and over 150 exercises. It supports full-body training, making it ideal for those looking to build muscle, improve endurance, or stay fit. The compact design ensures effective home fitness, while the advanced digital weight system allows precise resistance adjustments. This all-in-one exercise gym equipment is built for convenience and durability, helping users achieve strength goals without bulky gym setups.
What are buyers saying on Amazon?
Buyers appreciate the wide range of exercises and smooth digital resistance adjustment, making it a convenient option for home workouts. Many like the space-saving design, while some mention that setup takes time. A few users feel that it’s an investment but worth it for serious training.
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Why choose this product?
The Portl Ultra Gym is ideal for those who want a complete strength training system at home without bulky equipment. It offers digital weight adjustments, multiple exercises, and a structured way to train effectively.
Also Read: Perfect compact workout machines to get in shape: Top 6 picks for walking pads to help you workout at home every day
The Kakss Professional Gym Training Home Gym Set is built for home strength training, offering neoprene-coated weight plates ranging from 10 kg to 200 kg. This 20 kg combo includes a kettlebell and a bonus skipping rope, making it a complete workout package. The durable plates provide a stable lifting experience, while the additional gear supports cardio and endurance training. If you are after muscle building or fitness, this home gym set is a convenient choice for varied workouts and stands out as one of the best home gym equipment options in 2025.
What are buyers saying on Amazon?
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Many buyers find the weights durable and easy to handle, appreciating the neoprene coating for a better grip. The bonus kettlebell and skipping rope add value to the set. Some mention that the weight range is ideal for beginners, but advanced lifters may need additional plates.
Why choose this product?
This home gym set offers a solid strength training setup with durable weight plates, additional cardio equipment, and a flexible workout approach; all in one package.
The BodyFit Weight Plates Heavy 20 In 1 Multi-Bench Home Gym Fitness Package is designed for strength training at home. With 70 kg weight plates, it supports full body workouts, including bench presses, squats, and curls. The sturdy multi-bench ensures stability, making it suitable for beginners and experienced lifters. This home gym set includes barbells, dumbbells, and essential accessories to help you train effectively at home. If you are building muscle or increasing endurance, this home gym set provides a solid setup for consistent workouts.
What are buyers saying on Amazon?
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Users appreciate the durable build and versatile workout options. Many find the weights and bench sturdy, but some mention assembly takes time.
Why choose this product?
A complete strength training setup at home, supporting multiple exercises without needing a gym membership.
Which home gym equipment is best for a full body workout in 2025?
The best home gym equipment for a full body workout includes an elliptical cross trainer, adjustable dumbbells, a power rack with a barbell set, and a multi-functional home gym machine. These options cover cardio, strength training, and muscle toning, making them ideal for anyone looking to work out at home.
How do I choose the right home gym equipment for my fitness goals?
If your goal is strength training, consider weightlifting equipment like dumbbells, barbells, and resistance machines. For cardio and endurance, a treadmill, rowing machine, or exercise bike works well. Those focusing on bodyweight exercises may benefit from a pull-up bar, resistance bands, and a dip station.
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What are the most durable and space saving home gym options in 2025?
For durability, steel-framed power racks, cast-iron dumbbells, and commercial-grade resistance machines are long-lasting. If space is limited, foldable treadmills, adjustable dumbbells, resistance bands, and compact workout stations are smart choices.
Is it worth investing in home gym equipment instead of a gym membership?
If you train consistently, home gym equipment pays off over time. It eliminates commute time, recurring gym fees, and crowded workout spaces. Plus, having a personal setup allows you to work out anytime, making it a worthwhile investment for serious fitness enthusiasts.
Factors to consider while purchasing the best home gym equipment in 2025 from Amazon:
When buying home gym equipment in 2025, consider the following:
Space and size: Evaluate your available space before purchasing bulky equipment like treadmills or multi-gym sets. Compact options like exercise bikes are space-saving.
Workout goals: Choose equipment based on your fitness focus. For cardio, opt for treadmills or bikes. For strength, multi-gym sets or dumbbells work best.
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Build quality: Look for durable equipment that can handle frequent use. Reviews are helpful in gauging quality and longevity.
Budget: Set a clear budget. Compare options to find equipment that offers great value without overspending.
Adjustability and features: Features like adjustable settings and built-in screens can enhance your workout experience. Multi-gym sets often provide more flexibility.
Customer reviews: Check reviews for insights into ease of use and overall satisfaction from other buyers.
Also Read: Transform your fitness journey with the 8 best gym instruments for home workouts and exercises
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Top 3 features of the best home gym equipment in 2025:
Cockatoo CE03 Advance Smart Series Elliptical Cross Trainer
Steel, Plastic
Full-body workout, Cardio
Smart app connectivity, adjustable resistance
ELEV8 by Reach Orbitrek 2-in-1 Exercise Cycle and Elliptical Cross Trainer
Steel, Plastic
Full-body workout, Cardio
2-in-1 design, adjustable resistance, compact
Portl Ultra Gym Set
Steel, Rubber, Plastic
Strength training, Full-body
Multiple exercise stations, durable
Kakss Professional Gym Training Home Gym Set
Steel, Rubber, Plastic
Strength, Full-body workout
Versatile, space-saving design
BodyFit Weight Plates Heavy 20 In 1 Multi-Bench Home Gym Fitness Package
Steel, Rubber
Strength, Full-body workout
Includes multiple weight plates and a bench
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FAQs on the best home gym equipment in 2025:
What is the best home gym equipment for cardio in 2025?
Treadmills and exercise bikes are popular for effective cardio workouts at home.
Which home gym equipment is ideal for strength training in 2025?
Multi-gym sets, adjustable dumbbells, and resistance bands are excellent choices for strength training.
Are foldable treadmills good for home use in 2025?
Yes, foldable treadmills are space-saving and efficient for home use while offering great workout options.
What is the best equipment for full-body workouts in 2025?
Elliptical cross trainers and multi-gym sets provide a great way to engage your entire body.
How do I choose the right home gym equipment for my needs in 2025?
Consider your fitness goals, available space, and budget when choosing gym equipment.
Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, with respect to the products. The products listed in this article are in no particular order of priority.
Actress Jennifer Aniston has launched a new four-week challenge with fitness app Pvolve to help people get into the right mindset to exercise.
The Worth It Everytime campaign, created in collaboration with mental wellness app Headspace, encourages people to view exercise as something that energizes them rather than punishes them.
Pvolve members can access 30-35 minute exercise classes—both in person and online—as well as 30 days of free access to the Headspace app, which offers guided meditations and stress-busting tools to build lasting habits and emotional resilience.
Members who complete all 16 workouts will receive a limited edition Everything Pouch, created exclusively for the challenge.
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Aniston, a Pvolve partner and fitness enthusiast, admits she doesn’t always feel in the mood to exercise.
“People assume I’m always motivated, but that couldn’t be further from the truth. I have plenty of days where I don’t want to work out at all.”
However, she says training with Pvolve keeps her going on down days because the app makes exercise feel good rather than a punishment.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
“What I’ve learned is that the conversation in your head is actually part of the work. You show up for yourself anyway, you move a little, and then something shifts. You feel better. That feeling is what brings me back.”
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“I know I’m doing something good for my body long term, and that makes showing up feel worth it every time.”
Pvolve head trainer Dani Coleman adds that, “when movement and mindset work together, something clicks.
“Consistency becomes natural and a workout stops feeling like something you push through and starts feeling like something that truly supports your total-body health.”
To help new members get started, Pvolve is offering 10% off sitewide.
After a period of inactivity, getting your fitness back can feel like a tough slog.
Jason Smith, a personal trainer, nutritional advisor and founder of Fit in Midlife, knows this from personal experience. He got fit again at 50 after years of inactivity, then started training people of a similar age, helping them to do the same.
One type of client that Smith often works with is the ex-athlete—someone who was sporty in their teens or 20s, but became less active with age.
These people are often ready to jump back in at the deep end: running long distances or lifting heavy weights, but find their brain is writing checks their body can’t cash.
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“Your brain still thinks that you can do the things that you used to do,” says Smith.
“Your body has had the longest rest period it’s ever going to have and during that period of time, your muscles have gone into atrophy, your cardiovascular system has diminished and you won’t be as capable as you were when you were in your 20s. This is just an unfortunate fact of life.”
“It can be really demotivating because you don’t feel capable,” adds Smith. “You don’t feel as though you’re actually able to do anything. But of course, the truth is very different.”
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And in Smith’s experience, there are two things that will help you overcome the dejection that can come when expectations meet reality.
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1. Find something you enjoy
Smith tells me that the first run he went on after deciding to move more turned into a walk. “Once I’d run about 300 meters, I realised it was much harder than I thought it would be,” he says.
Instead of stopping, Smith decided he was going to do the distance he planned, but by walking, breaking into a jog now and then.
“Despite not being able to do what I intended to do when I left the house, I enjoyed being out in the fresh air, moving my body and being active,” he says.
Now he runs because he loves experiencing beautiful places.
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“You don’t have to set a personal best every time that you go for a run,” he says.
“It doesn’t hurt to enjoy the environment while you’re out there,” says Smith. “If you see something that you want to stop and look at, stop and look at it.
“You are still doing the run. You are still improving your cardiovascular fitness. You are still burning calories. You are still getting your heart rate up.”
2. Be consistent and add small challenges
Because he enjoyed his first outing, Smith tried again, and crucially, he tried to do a little more running than last time.
“The next time I went, I was able to run a little bit further and walk a little bit less,” he says. “And I went again. Over time, walks turned into proper runs.”
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“By being consistent, you will build up the strength, endurance and stamina that make you more capable,” says Smith. “Start easy and gradually increase the challenge.
“Go to that next lamppost if you’re running, or an additional repetition on each of your sets if you’re weight training.”
“These things add up and make all the difference.”
Three weeks later, he ran up his nearest hill without stopping at all. “It was such a great feeling,” he says.
And that’s how Smith advises formerly athletic midlifers to return to exercise. Find a form of movement they enjoy and aim for achievable, consistent progress. These two simple things will set you up for success in the future.
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“You will feel stronger. You will feel fitter. You will have probably lost a little bit of weight as well,” says Smith. “This will also mean you’ll feel a little lighter and more energized. Then you will feel good about the progress that you’ve made.”
You don’t need a gym to exercise. Here’s how to work out at home.
ProblemSolved, USA TODAY
Whether you’re focused on building muscle, improving your balance or working on your ability to complete longer, sustained workouts, one thing’s for sure: you’ll need to take small, actionable steps to reach your fitness goals.
Remember, you don’t need to drastically overhaul your life on January 1. In fact, before making any major changes to your dietary pattern and exercise routine, it’s best to have a conversation with your doctor first, especially if you live with any chronic conditions. In the long run, you’ll most benefit from taking small, actionable steps to help achieve your fitness and nutrition goals, the experts say.
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We asked fitness experts to break down their top tips to help you kick off 2026 stronger than ever.
How to fit exercise into a busy schedule
If you’re hitting the reset button on your fitness routine, start small and choose an exercise you enjoy, says Dr. Kimberly Burbank, a primary care sports medicine fellow and team physician at UCLA Athletics. You don’t necessarily need to do the movements traditionally associated with exercise to get a good workout in, either. “I really encourage people to choose (a movement) they actually enjoy doing, because they will probably stick with it more,” she says.
To help set attainable fitness goals, one route is to use the SMART framework of goal setting, recommends Dr. Brandee L. Waite, a professor and vice chair of Wellness & Community Engagement Department of Physical Medicine & Rehabilitation at UC Davis School of Medicine, the medical director of the UC Davis Health Sports Medicine Clinic and the director of Lifestyle & Longevity Medicine Innovation.
The SMART acronym stands for goals that are specific, measurable, attainable, realistic and time bound, and what’s great about using this framework in an exercise context is that you’re able to approach fitness as you would any other appointment — if it’s scheduled on your calendar, there’s a greater likelihood you’ll honor it, Waite says.
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We all know physical fitness is crucial. But how many days weekly should you work out?
When it comes to fitting exercise into a busy schedule, “I try to encourage consistency over perfection,” Burbank says. Often, her patients will express frustration that they’ve missed a week of exercise — and therefore their entire workout schedule has been thrown off. While it’s important to “be as consistent as you can, (understand) that you don’t have to be perfect to still make a meaningful difference,” she says.
If you’re someone who prefers to exercise in the morning, try to make it easy for yourself when you wake up. “It’s so easy when that alarm goes off to just ignore it and move on. But if you have laid out your clothes the night before, have your coffee prepped (and) have your bag packed, then there’s so many (fewer) variables and barriers,” Burbank says.
How often should you exercise?
There’s no perfect cadence as to how often you should exercise. “What works really well for one person, will not work at all for another person. So, it does need to be personalized and realistic,” says Waite. However, there is something to be said about shorter, more frequent workouts. There’s a lower risk of injury, and they’re faster to complete and generally easier to stay consistent with, Burbank says.
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Ultimately, what’s most important is to meet a certain number of goal minutes every week, says Dr. Julia L. Iafrate, a sports medicine physician at NYU Langone Health and a team physician for the U.S. Ski Team. The Physical Activity Guidelines for Americans and the American College of Sports Medicine recommend adults participate in 150-to-300 minutes of moderate-intensity exercise a week. While this might sound intimidating, that breaks down to only 30 minutes of exercise a day over the course of five days, and could consist of a mix of pilates, yoga or brisk walking.
More: What were the popular workout classes of 2025? See ClassPass report
If you prefer vigorous-intensity aerobic exercises (like HIIT or running), it’s recommended you complete at least 75 minutes a week, which evens out to a little more than 20 minutes of exercise a day over the course of three days. On top of these exercises, the organizations suggest adults should partake in muscle-strengthening workouts at least two days a week.
What are the most beginner-friendly exercises?
There are a few forms of exercise that should be a central focus of your workouts: cardio, muscle strengthening and balance work. Practicing each type of exercise can help improve your ability to do the others and also reduce your risk of injury, Iafrate says.
Cardio. Incorporating aerobic exercises that get your heart rate up (such as running, swimming or cycling) is key to improving endurance, supports heart and lung health, and lowers your risk for a number of chronic diseases, Iafrate says.
Muscle strengthening. Resistance training with weights stimulates two types of muscle contractions: eccentric loading and concentric loading. When you perform a bicep curl with a dumbbell in hand, that’s considered a concentric motion. As you lower the dumbbell and your arm straightens, that is an eccentric motion, Iafrate says. Both movements are important for strength building, tendon health and bone mineral density, she explains.
Balance work. Functional movement training, including tai chi and yoga, is especially beneficial for maintaining flexibility, stabilizing your body and limiting the likelihood of falls down the line, Iafrate says.
Weight-bearing exercise. “Walking, especially for beginners, is super underrated,” Burbank says. Getting your step count up to 7,000 steps a day offers immense benefits for health, including lowering your risk for cardiovascular diseases and type 2 diabetes, according to a 2025 study published in Lancet Public Health.
If you’re relatively new to exercise and don’t know what is helpful or harmful, Waite recommends having at least two-to-three sessions with a physical therapist to develop the right type of exercise program. For instance, if someone has a medical condition like hip arthritis, a professional can provide “modifications for a regular fitness training program that won’t further exacerbate the problem that is currently bothering them,” Waite says.
How can nutrition support fitness goals?
“Nutrition and exercise have such a symbiotic relationship,” Burbank says. Throughout your week, prioritize whole, fiber-rich foods, including fruits, vegetables and whole grains. Americans aren’t consuming nearly enough protein, which is essential to muscle building, muscle recovery and satiety, Burbank notes. Your minimum daily intake of protein should hover between 0.8 grams to 1.2 grams of protein per kilogram of body weight. To increase your protein intake, the Dietary Guidelines for Americans 2020-2025 recommends incorporating more lean meats, poultry, eggs, seafood, legumes, nuts, seeds and soy into your diet.
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More: Functional strength training provides many health benefits. But you need to be careful.
Hydration is particularly important, especially prior to working out. “When you’re dehydrated, (it will) increase your likelihood for fatigue and poor peak performance,” Iafrate says. Ideally, we should be drinking between 2.5 to 3 liters of water a day, Burbank says.
More: Consider these 4 doctor-approved tips to help maintain strong, healthy bones