10 Best Bodyweight Exercises for Full-Body Home Workouts

Updated January 2026

As we move into 2025, bodyweight exercises continue to reign supreme in the fitness world, especially for those looking to maintain a full-body workout routine from the comfort of their homes. These exercises not only require no equipment but also cater to a variety of fitness levels. Here are the 10 best bodyweight exercises you can incorporate into your home workouts.

1. Push-Ups

• Muscle Groups: Chest, shoulders, triceps, core
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~5 per minute
• Sets/Reps: 3 sets of 10-15 reps

2. Squats

• Muscle Groups: Quads, hamstrings, glutes
• Difficulty Level: Beginner
• Calories Burned: ~8 per minute
• Sets/Reps: 3 sets of 15-20 reps

3. Plank

• Muscle Groups: Core, shoulders, back
• Difficulty Level: Beginner to Advanced
• Calories Burned: ~3 per minute
• Duration: Hold for 30-60 seconds, 3 sets

4. Lunges

• Muscle Groups: Quads, hamstrings, glutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~6 per minute
• Sets/Reps: 3 sets of 10-15 reps per leg

5. Burpees

• Muscle Groups: Full body
• Difficulty Level: Intermediate to Advanced
• Calories Burned: ~10 per minute
• Sets/Reps: 3 sets of 8-12 reps

6. Mountain Climbers

• Muscle Groups: Core, shoulders, legs
• Difficulty Level: Intermediate
• Calories Burned: ~8 per minute
• Duration: 30 seconds, 3 sets

7. Glute Bridges

• Muscle Groups: Glutes, hamstrings, core
• Difficulty Level: Beginner
• Calories Burned: ~5 per minute
• Sets/Reps: 3 sets of 15-20 reps

8. Bicycle Crunches

• Muscle Groups: Core, obliques
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~6 per minute
• Sets/Reps: 3 sets of 15-20 reps per side

9. Tricep Dips (Using a Chair)

• Muscle Groups: Triceps, shoulders, chest
• Difficulty Level: Intermediate
• Calories Burned: ~5 per minute
• Sets/Reps: 3 sets of 10-15 reps

10. High Knees

• Muscle Groups: Full body, core, legs
• Difficulty Level: Intermediate
• Calories Burned: ~10 per minute
• Duration: 30 seconds, 3 sets

Sample Workout Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |--------------------|------|--------------------|------------------|------------------| | Push-Ups | 3 | 10-15 | Beginner-Intermediate | ~5 per minute | | Squats | 3 | 15-20 | Beginner | ~8 per minute | | Plank | 3 | 30-60 seconds | Beginner-Advanced | ~3 per minute | | Lunges | 3 | 10-15 per leg | Beginner-Intermediate | ~6 per minute | | Burpees | 3 | 8-12 | Intermediate-Advanced | ~10 per minute | | Mountain Climbers | 3 | 30 seconds | Intermediate | ~8 per minute | | Glute Bridges | 3 | 15-20 | Beginner | ~5 per minute | | Bicycle Crunches | 3 | 15-20 per side | Beginner-Intermediate | ~6 per minute | | Tricep Dips | 3 | 10-15 | Intermediate | ~5 per minute | | High Knees | 3 | 30 seconds | Intermediate | ~10 per minute |

Bodyweight exercises are an excellent way to stay fit, especially when combined with the convenience of home workouts. However, if you want to take your fitness journey to the next level, consider HipTrain for affordable personal training. Our certified trainers provide live 1-on-1 sessions tailored to your needs, all while being HSA/FSA approved for eligible expenses.