10 Best Bodyweight Home Workouts for All Levels

Updated January 2026

Bodyweight workouts are an excellent way to stay fit from the comfort of your home, requiring no equipment and accommodating all fitness levels. Whether you’re a beginner or an advanced fitness enthusiast, these workouts can help you build strength, flexibility, and endurance. Here’s a list of the 10 best bodyweight home workouts that you can incorporate into your fitness routine.

1. Push-Ups

• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 3-5 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Equipment Needed: None

| Set | Reps | |-----|------| | 1 | 10-15| | 2 | 10-15| | 3 | 10-15|

Tips:

• Keep your body straight from head to heels.
• Lower yourself until your chest nearly touches the floor.

2. Squats

• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 5-7 calories per minute
• Reps/Sets: 4 sets of 15-20 reps
• Equipment Needed: None

| Set | Reps | |-----|------| | 1 | 15-20| | 2 | 15-20| | 3 | 15-20| | 4 | 15-20|

Tips:

• Keep your feet shoulder-width apart.
• Push through your heels as you return to standing.

3. Plank

• Difficulty Level: Intermediate
• Calories Burned: Approximately 4-6 calories per minute
• Duration: 30-60 seconds, 3 sets
• Equipment Needed: None

| Set | Duration (seconds) | |-----|--------------------| | 1 | 30-60 | | 2 | 30-60 | | 3 | 30-60 |

Tips:

• Maintain a straight line from head to heels.
• Engage your core throughout.

4. Lunges

• Difficulty Level: Beginner to Advanced
• Calories Burned: Approximately 4-6 calories per minute
• Reps/Sets: 3 sets of 10-15 reps per leg
• Equipment Needed: None

| Set | Reps (per leg) | |-----|-----------------| | 1 | 10-15 | | 2 | 10-15 | | 3 | 10-15 |

Tips:

• Keep your front knee directly over your ankle.
• Push back to the starting position.

5. Burpees

• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 8-10 calories per minute
• Reps/Sets: 3 sets of 8-12 reps
• Equipment Needed: None

| Set | Reps | |-----|------| | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 |

Tips:

• Perform a push-up in the middle of the movement for added intensity.
• Jump explosively at the end of each burpee.

6. Mountain Climbers

• Difficulty Level: Intermediate
• Calories Burned: Approximately 5-7 calories per minute
• Duration: 30-45 seconds, 3 sets
• Equipment Needed: None

| Set | Duration (seconds) | |-----|--------------------| | 1 | 30-45 | | 2 | 30-45 | | 3 | 30-45 |

Tips:

• Keep your core tight throughout the movement.
• Move your knees towards your chest quickly.

7. Glute Bridges

• Difficulty Level: Beginner
• Calories Burned: Approximately 3-5 calories per minute
• Reps/Sets: 4 sets of 15-20 reps
• Equipment Needed: None

| Set | Reps | |-----|------| | 1 | 15-20| | 2 | 15-20| | 3 | 15-20| | 4 | 15-20|

Tips:

• Squeeze your glutes at the top of the movement.
• Keep your feet flat on the ground.

8. High Knees

• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories per minute
• Duration: 30 seconds, 4 sets
• Equipment Needed: None

| Set | Duration (seconds) | |-----|--------------------| | 1 | 30 | | 2 | 30 | | 3 | 30 | | 4 | 30 |

Tips:

• Pump your arms to increase intensity.
• Aim to bring your knees to hip level.

9. Tricep Dips

• Difficulty Level: Intermediate
• Calories Burned: Approximately 4-6 calories per minute
• Reps/Sets: 3 sets of 10-15 reps
• Equipment Needed: Sturdy chair or bench

| Set | Reps | |-----|------| | 1 | 10-15| | 2 | 10-15| | 3 | 10-15|

Tips:

• Keep your back close to the chair.
• Lower yourself until your elbows are at a 90-degree angle.

10. Side Plank

• Difficulty Level: Intermediate
• Calories Burned: Approximately 4-6 calories per minute
• Duration: 20-30 seconds per side, 3 sets
• Equipment Needed: None

| Set | Duration (seconds) | |-----|--------------------| | 1 | 20-30 (each side) | | 2 | 20-30 (each side) | | 3 | 20-30 (each side) |

Tips:

• Keep your body in a straight line.
• Engage your core and glutes.

These bodyweight workouts can easily fit into your busy schedule and are perfect for all fitness levels. For those looking for personalized guidance, consider HipTrain, which offers affordable 1-on-1 live personal training sessions with certified trainers. You can schedule your workouts flexibly, and your sessions may even qualify for HSA/FSA reimbursement.