10 Best Bodyweight Workouts for Effective Home Training

Finding effective bodyweight workouts for home training is essential for anyone looking to build strength and endurance without the need for equipment. Whether you're a beginner or a seasoned fitness enthusiast, these workouts can help you achieve your fitness goals from the comfort of your home. Updated December 2025, here are the 10 best bodyweight workouts to get you started.

1. Push-Ups

Difficulty Level: Intermediate
Calories Burned: ~100 calories in 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Tip: Keep your body in a straight line and engage your core throughout the movement.

2. Squats

Difficulty Level: Beginner
Calories Burned: ~150 calories in 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 4 | 15-20| 30 sec |

Tip: Push through your heels and keep your chest up to maintain proper form.

3. Plank

Difficulty Level: Beginner
Calories Burned: ~50 calories in 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Tip: Keep your elbows under your shoulders and maintain a straight line from head to heels.

4. Burpees

Difficulty Level: Advanced
Calories Burned: ~200 calories in 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 1 min |

Tip: Jump explosively and land softly to reduce impact on your joints.

5. Lunges

Difficulty Level: Intermediate
Calories Burned: ~120 calories in 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 4 | 10-15 (each leg)| 30 sec |

Tip: Keep your front knee aligned with your ankle to prevent injury.

6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: ~150 calories in 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 4 | 30-45 sec|

Tip: Maintain a steady pace while driving your knees towards your chest.

7. Glute Bridges

Difficulty Level: Beginner
Calories Burned: ~80 calories in 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 4 | 15-20| 30 sec |

Tip: Squeeze your glutes at the top of the movement for maximum effectiveness.

8. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: ~100 calories in 30 minutes
Equipment Needed: Sturdy chair or low table

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Tip: Keep your elbows close to your body and lower yourself until your arms form a 90-degree angle.

9. High Knees

Difficulty Level: Intermediate
Calories Burned: ~200 calories in 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 4 | 30-45 sec|

Tip: Drive your knees up to your chest for maximum cardiovascular benefit.

10. Side Plank

Difficulty Level: Intermediate
Calories Burned: ~50 calories in 30 minutes
Equipment Needed: None

| Sets | Duration | |------|----------| | 3 | 30-45 sec (each side)|

Tip: Keep your body in a straight line and engage your obliques for stability.

Conclusion

Incorporating these bodyweight workouts into your routine can enhance your strength and endurance without the need for any equipment. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions, perfect for busy professionals. Plus, your sessions may be eligible for HSA/FSA reimbursement.