10 Best Bodyweight Workouts for Effective Home Fitness

Updated January 2026

Bodyweight workouts are an excellent way to stay fit at home without the need for expensive equipment or gym memberships. They can be done anywhere and are suitable for all fitness levels. In this article, we’ll explore the 10 best bodyweight workouts for effective home fitness that will help you build strength, improve endurance, and burn calories efficiently.

1. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 7 calories per minute
• Difficulty Level: Easy to Moderate
• Equipment Needed: None

Demonstration: Start in a plank position, lower your body until your chest almost touches the floor, then push back up.

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2. Squats

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 5 calories per minute
• Difficulty Level: Easy
• Equipment Needed: None

Demonstration: Stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair, then return to standing.

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3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Reps: N/A
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Demonstration: Hold a push-up position with your body in a straight line from head to heels.

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4. Lunges

• Reps: 10-15 per leg
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 6 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

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

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5. Burpees

• Reps: 8-12
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 10 calories per minute
• Difficulty Level: Hard
• Equipment Needed: None

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

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6. Mountain Climbers

• Duration: 30-45 seconds
• Sets: 3
• Reps: N/A
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Demonstration: Start in a plank position and rapidly draw each knee towards your chest in an alternating fashion.

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7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 4 calories per minute
• Difficulty Level: Easy
• Equipment Needed: None

Demonstration: Lie on your back with knees bent, lift your hips towards the ceiling, and squeeze your glutes at the top.

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8. High Knees

• Duration: 30-45 seconds
• Sets: 3
• Reps: N/A
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Demonstration: Stand tall and run in place while bringing your knees up towards your chest as high as possible.

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9. Side Plank

• Duration: 20-30 seconds per side
• Sets: 3
• Reps: N/A
• Calories Burned: Approximately 4-6 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Demonstration: Lie on your side, lift your body off the ground, and hold yourself up with one forearm.

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10. Bicycle Crunches

• Reps: 15-20 per side
• Sets: 3
• Duration: 30 seconds rest between sets
• Calories Burned: Approximately 6 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Demonstration: Lie on your back, lift your legs in a tabletop position, and alternate bringing your elbow to the opposite knee.

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Summary Table of Bodyweight Workouts

| Exercise | Reps/Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-------------------------|------|------------------|----------------------| | Push-Ups | 10-15 | 3 | Easy to Moderate | 7 calories/minute | | Squats | 15-20 | 3 | Easy | 5 calories/minute | | Plank | 30-60 seconds | 3 | Moderate | 3-5 calories/minute | | Lunges | 10-15 per leg | 3 | Moderate | 6 calories/minute | | Burpees | 8-12 | 3 | Hard | 10 calories/minute | | Mountain Climbers | 30-45 seconds | 3 | Moderate | 8-10 calories/minute | | Glute Bridges | 15-20 | 3 | Easy | 4 calories/minute | | High Knees | 30-45 seconds | 3 | Moderate | 8-10 calories/minute | | Side Plank | 20-30 seconds per side | 3 | Moderate | 4-6 calories/minute | | Bicycle Crunches | 15-20 per side | 3 | Moderate | 6 calories/minute |

Conclusion

Incorporating these bodyweight workouts into your home fitness routine can lead to significant improvements in strength, endurance, and overall health. They require no equipment, making them perfect for anyone looking to stay active from the comfort of their home.

For those who want personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these workouts to your specific needs and goals, all while being HSA/FSA approved for eligible expenses.