10 Best Bodyweight Home Workouts for All Levels

Updated January 2026

Bodyweight workouts are an excellent way to stay fit without the need for expensive gym equipment. They can be tailored to fit all fitness levels, making them perfect for beginners and seasoned athletes alike. Below, we’ve compiled the 10 Best Bodyweight Home Workouts for All Levels to help you maximize your fitness routine in 2025.

1. Push-Up Variations

Difficulty: Beginner to Advanced
Calories Burned: ~100-150 per 30 minutes
Equipment Needed: None

Workout Table: | Variation | Sets | Reps | |---------------|------|------| | Standard Push-Ups | 3 | 10-15 | | Incline Push-Ups | 3 | 12-15 | | Decline Push-Ups | 3 | 8-12 | | Diamond Push-Ups | 3 | 6-10 |

2. Squat Series

Difficulty: Beginner to Intermediate
Calories Burned: ~200-300 per 30 minutes
Equipment Needed: None

Workout Table: | Variation | Sets | Reps | |------------------|------|------| | Bodyweight Squats | 3 | 15-20 | | Jump Squats | 3 | 10-15 | | Pistol Squats | 3 | 5-8 per leg |

3. Plank Challenge

Difficulty: All Levels
Calories Burned: ~80-120 per 30 minutes
Equipment Needed: None

Workout Table: | Variation | Sets | Duration | |-------------------|------|----------| | Standard Plank | 3 | 30-60 seconds | | Side Plank | 3 | 20-40 seconds per side | | Plank to Push-Up | 3 | 10-12 |

4. Burpee Blast

Difficulty: Intermediate to Advanced
Calories Burned: ~300-400 per 30 minutes
Equipment Needed: None

Workout Table: | Exercise | Sets | Reps | |-------------|------|------| | Standard Burpees | 4 | 10-15 | | Burpee Tuck Jumps | 4 | 8-10 |

5. Lunge Variations

Difficulty: Beginner to Advanced
Calories Burned: ~150-200 per 30 minutes
Equipment Needed: None

Workout Table: | Variation | Sets | Reps | |---------------------|------|------| | Forward Lunges | 3 | 10-15 per leg | | Reverse Lunges | 3 | 10-15 per leg | | Lateral Lunges | 3 | 10-12 per leg |

6. Core Crunches

Difficulty: All Levels
Calories Burned: ~100-150 per 30 minutes
Equipment Needed: None

Workout Table: | Variation | Sets | Reps | |---------------------|------|------| | Standard Crunches | 3 | 15-20 | | Bicycle Crunches | 3 | 10-15 per side | | Leg Raises | 3 | 10-15 |

7. Cardio Kickboxing

Difficulty: Intermediate to Advanced
Calories Burned: ~300-400 per 30 minutes
Equipment Needed: None

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Jab-Cross Combo | 4 | 1 minute | | Front Kicks | 4 | 1 minute | | Side Kicks | 4 | 1 minute |

8. Yoga Flow

Difficulty: All Levels
Calories Burned: ~150-250 per 30 minutes
Equipment Needed: None

Workout Table: | Pose | Sets | Duration | |---------------------|------|----------| | Downward Dog | 2 | 1 minute | | Warrior II | 2 | 1 minute per side | | Child’s Pose | 2 | 1 minute |

9. Full Body Circuit

Difficulty: All Levels
Calories Burned: ~200-300 per 30 minutes
Equipment Needed: None

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Jumping Jacks | 3 | 1 minute | | Push-Ups | 3 | 30 seconds | | Squats | 3 | 30 seconds | | Plank | 3 | 30 seconds |

10. Mobility and Flexibility Routine

Difficulty: All Levels
Calories Burned: ~50-100 per 30 minutes
Equipment Needed: None

Workout Table: | Stretch | Sets | Duration | |---------------------|------|----------| | Hamstring Stretch | 2 | 30 seconds per leg | | Quad Stretch | 2 | 30 seconds per leg | | Shoulder Stretch | 2 | 30 seconds per arm |

Conclusion

These bodyweight workouts can be done at home without any equipment, making them accessible for everyone. Whether you're a beginner or an advanced fitness enthusiast, there's something here for you.

If you're looking for personalized guidance to execute these workouts effectively, consider HipTrain. Our live 1-on-1 video personal training sessions provide tailored fitness plans at an affordable price, and we are HSA/FSA approved for eligible expenses. Plus, our certified trainers can help you reach your goals efficiently.