10 Best Bodyweight Workouts for Beginners at Home

Updated December 2025

Are you looking to kickstart your fitness journey without the need for expensive gym equipment? Bodyweight workouts are a fantastic option for beginners, allowing you to build strength, improve flexibility, and enhance overall fitness—all from the comfort of your home. Here are the 10 best bodyweight workouts for beginners that require no equipment and can be done anytime.

1. Bodyweight Squats

• Sets: 3
• Reps: 10-15
• Duration: 15 minutes
• Calories Burned: ~60
• Difficulty Level: Easy

How to Perform: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

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2. Push-Ups

• Sets: 3
• Reps: 5-10
• Duration: 10 minutes
• Calories Burned: ~50
• Difficulty Level: Easy to Moderate

How to Perform: Start in a plank position, lower your body until your chest nearly touches the floor, and push back up.

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3. Plank

• Sets: 3
• Duration: 20-30 seconds
• Calories Burned: ~30
• Difficulty Level: Easy

How to Perform: Lie face down, lift your body off the ground with your forearms and toes, keeping your body in a straight line.

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4. Lunges

• Sets: 3
• Reps: 10 per leg
• Duration: 15 minutes
• Calories Burned: ~70
• Difficulty Level: Easy

How to Perform: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

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5. Glute Bridges

• Sets: 3
• Reps: 12-15
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Easy

How to Perform: Lie on your back with knees bent, lift your hips toward the ceiling, and squeeze your glutes at the top.

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6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Calories Burned: ~50
• Difficulty Level: Moderate

How to Perform: Start in a plank position, bring one knee toward your chest, and quickly switch legs, mimicking a running motion.

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7. Bicycle Crunches

• Sets: 3
• Reps: 10-15 per side
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Moderate

How to Perform: Lie on your back, lift your legs, and alternate bringing your knees to your chest while twisting your torso.

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8. Tricep Dips (using a chair)

• Sets: 3
• Reps: 8-10
• Duration: 10 minutes
• Calories Burned: ~30
• Difficulty Level: Moderate

How to Perform: Use a sturdy chair, place your hands on the edge, and lower your body by bending your elbows before pushing back up.

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9. High Knees

• Sets: 3
• Duration: 30 seconds
• Calories Burned: ~60
• Difficulty Level: Moderate

How to Perform: Stand in place and run while bringing your knees up to waist level as quickly as possible.

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10. Burpees

• Sets: 3
• Reps: 5-10
• Duration: 15 minutes
• Calories Burned: ~80
• Difficulty Level: Moderate to Advanced

How to Perform: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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Summary Table of Workouts

| Workout | Sets | Reps/Duration | Calories Burned | Difficulty Level | |---------------------|------|-------------------|------------------|------------------| | Bodyweight Squats | 3 | 10-15 | ~60 | Easy | | Push-Ups | 3 | 5-10 | ~50 | Easy to Moderate | | Plank | 3 | 20-30 seconds | ~30 | Easy | | Lunges | 3 | 10 per leg | ~70 | Easy | | Glute Bridges | 3 | 12-15 | ~40 | Easy | | Mountain Climbers | 3 | 30 seconds | ~50 | Moderate | | Bicycle Crunches | 3 | 10-15 per side | ~40 | Moderate | | Tricep Dips | 3 | 8-10 | ~30 | Moderate | | High Knees | 3 | 30 seconds | ~60 | Moderate | | Burpees | 3 | 5-10 | ~80 | Moderate to Advanced |

These workouts are effective for building strength and endurance without any equipment. If you're looking for additional guidance, HipTrain offers affordable live 1-on-1 personal training sessions that cater to your specific needs, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.