10 Best Bodyweight Exercises for Home Workouts

Updated January 2026

Bodyweight exercises are a fantastic way to stay fit without needing any equipment. They are perfect for home workouts, allowing you to build strength, flexibility, and endurance at your own pace. Here are the 10 best bodyweight exercises you can easily incorporate into your fitness routine.

1. Push-Ups

Description: A classic exercise that targets the chest, shoulders, and triceps.

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

Calories Burned: Approximately 7-10 calories per minute.

Difficulty Level: Beginner to Intermediate

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2. Squats

Description: A lower body exercise that engages the quads, hamstrings, and glutes.

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

Calories Burned: Approximately 5-8 calories per minute.

Difficulty Level: Beginner

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3. Plank

Description: An isometric exercise that strengthens the core, shoulders, and back.

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

Calories Burned: Approximately 3-5 calories per minute.

Difficulty Level: Beginner to Intermediate

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4. Lunges

Description: A lower body exercise that works the quads, hamstrings, and glutes while improving balance.

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

Calories Burned: Approximately 6-9 calories per minute.

Difficulty Level: Intermediate

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5. Burpees

Description: A full-body movement that combines a squat, push-up, and jump, providing both strength and cardio benefits.

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

Calories Burned: Approximately 10-15 calories per minute.

Difficulty Level: Advanced

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6. Mountain Climbers

Description: A dynamic exercise that targets the core and increases heart rate.

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

Calories Burned: Approximately 8-12 calories per minute.

Difficulty Level: Intermediate

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7. Glute Bridges

Description: An exercise that focuses on the glutes and hamstrings, improving hip mobility.

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

Calories Burned: Approximately 4-6 calories per minute.

Difficulty Level: Beginner

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8. Tricep Dips (using a chair)

Description: A great way to strengthen the triceps with minimal equipment.

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

Calories Burned: Approximately 5-8 calories per minute.

Difficulty Level: Intermediate

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9. Side Plank

Description: A variation of the plank that targets the obliques.

| Duration | Sets | |----------|------| | 20-30 sec (each side) | 3 |

Calories Burned: Approximately 2-4 calories per minute.

Difficulty Level: Intermediate

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10. High Knees

Description: A cardio-intensive exercise that works the legs and core while increasing heart rate.

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

Calories Burned: Approximately 8-12 calories per minute.

Difficulty Level: Intermediate

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These bodyweight exercises are perfect for anyone looking to maintain or improve their fitness level from the comfort of their home. They require no equipment, making them accessible to everyone.

For those who want to elevate their home workouts, consider HipTrain for affordable live 1-on-1 personal training. Our certified personal trainers can tailor workouts to fit your specific needs and schedule. Plus, our services are HSA/FSA approved for eligible expenses!