10 Best Bodyweight Exercises for Home Workouts

Updated December 2025

Home workouts are a fantastic way to stay fit without the need for expensive gym memberships or equipment. Bodyweight exercises, in particular, are versatile and can be performed anywhere, making them ideal for busy professionals or anyone looking to maintain their fitness routine from home. Here are the 10 best bodyweight exercises that you can incorporate into your home workouts.

1. Push-Ups

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

• Sets: 3
• Reps: 10-15
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 10 calories per minute

2. Squats

Description: A fundamental lower body exercise that works the quadriceps, hamstrings, and glutes.

• Sets: 3
• Reps: 15-20
• Difficulty: Beginner
• Calories Burned: Approximately 8 calories per minute

3. Plank

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

• Sets: 3
• Duration: 30-60 seconds
• Difficulty: Intermediate
• Calories Burned: Approximately 3-5 calories per minute

4. Lunges

Description: A dynamic lower body movement that targets the glutes, hamstrings, and quadriceps.

• Sets: 3
• Reps: 10-15 per leg
• Difficulty: Intermediate
• Calories Burned: Approximately 6 calories per minute

5. Burpees

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

• Sets: 3
• Reps: 8-12
• Difficulty: Advanced
• Calories Burned: Approximately 12 calories per minute

6. Mountain Climbers

Description: A high-intensity exercise that targets the core and improves cardiovascular fitness.

• Sets: 3
• Duration: 30 seconds
• Difficulty: Intermediate
• Calories Burned: Approximately 8 calories per minute

7. Glute Bridges

Description: A great exercise for activating and strengthening the glutes and lower back.

• Sets: 3
• Reps: 15-20
• Difficulty: Beginner
• Calories Burned: Approximately 5 calories per minute

8. Tricep Dips

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

• Sets: 3
• Reps: 10-15
• Difficulty: Intermediate
• Calories Burned: Approximately 6 calories per minute

9. High Knees

Description: A cardio-focused movement that engages the core while improving leg strength and endurance.

• Sets: 3
• Duration: 30 seconds
• Difficulty: Intermediate
• Calories Burned: Approximately 10 calories per minute

10. Side Plank

Description: An effective core exercise that targets the obliques and improves stability.

• Sets: 3
• Duration: 20-30 seconds per side
• Difficulty: Intermediate
• Calories Burned: Approximately 2-4 calories per minute

Sample Workout Table

| Exercise | Sets | Reps/Duration | Difficulty | Calories Burned | |-------------------|------|-----------------------|-------------|------------------| | Push-Ups | 3 | 10-15 | Beginner | 10/min | | Squats | 3 | 15-20 | Beginner | 8/min | | Plank | 3 | 30-60 seconds | Intermediate | 3-5/min | | Lunges | 3 | 10-15 per leg | Intermediate | 6/min | | Burpees | 3 | 8-12 | Advanced | 12/min | | Mountain Climbers | 3 | 30 seconds | Intermediate | 8/min | | Glute Bridges | 3 | 15-20 | Beginner | 5/min | | Tricep Dips | 3 | 10-15 | Intermediate | 6/min | | High Knees | 3 | 30 seconds | Intermediate | 10/min | | Side Plank | 3 | 20-30 seconds per side| Intermediate | 2-4/min |

Incorporating these bodyweight exercises into your routine can help you build strength, improve flexibility, and burn calories effectively from the comfort of your home.

For those looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you create a tailored workout plan that fits your goals and schedule. Plus, our services are HSA/FSA approved for eligible expenses!