10 Best Bodyweight Exercises for Effective Home Workouts

Updated January 2026

Home workouts are a fantastic way to stay fit without needing any equipment. Bodyweight exercises are particularly effective, allowing you to build strength, flexibility, and endurance all from the comfort of your home. Here’s a list of the 10 best bodyweight exercises you can incorporate into your fitness routine.

1. Push-Ups

Difficulty Level: Intermediate
Calories Burned: Approximately 7 calories per minute

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

How to Do It: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up.

2. Squats

Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Do It: Stand with your feet shoulder-width apart. Bend your knees and lower your body as if sitting back into a chair, then return to the starting position.

3. Plank

Difficulty Level: Beginner
Calories Burned: Approximately 3 calories per minute

| Sets | Duration | |------|-----------| | 3 | 30-60 sec |

How to Do It: Lie face down, then lift your body off the ground with your forearms and toes, keeping your body in a straight line.

4. Lunges

Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute

| Sets | Reps (each leg) | Duration | |------|-----------------|----------| | 3 | 10-15 | 30 sec |

How to Do It: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

5. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|-----------| | 3 | 30 sec |

How to Do It: Start in a plank position and quickly drive your knees toward your chest alternating legs.

6. Glute Bridges

Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute

| Sets | Reps | Duration | |------|-------|----------| | 3 | 15-20 | 30 sec |

How to Do It: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.

7. Burpees

Difficulty Level: Advanced
Calories Burned: Approximately 10 calories per minute

| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-12 | 30 sec |

How to Do It: Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

8. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-15 | 30 sec |

How to Do It: Use a sturdy chair or low table. Place your hands behind you, lower your body, and push back up using your triceps.

9. High Knees

Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|-----------| | 3 | 30 sec |

How to Do It: Stand in place and quickly bring your knees up to your chest, alternating legs.

10. Side Plank

Difficulty Level: Intermediate
Calories Burned: Approximately 3 calories per minute

| Sets | Duration (each side) | |------|---------------------| | 3 | 30-60 sec |

How to Do It: Lie on your side, lift your body off the ground with one arm, and hold your body in a straight line.

These bodyweight exercises are not only effective but also perfect for a no-equipment workout at home. You can easily create a full-body workout routine by combining these exercises, adjusting the sets and reps according to your fitness level.

Why Choose HipTrain?

If you're looking for personalized guidance while performing these bodyweight exercises, HipTrain offers affordable live 1-on-1 personal training sessions. Our certified trainers can help you achieve your fitness goals with flexible scheduling that fits your busy lifestyle. Plus, sessions are HSA/FSA approved for eligible expenses!