10 Best Bodyweight Workouts for Strength at Home

Updated January 2026

Bodyweight workouts are an excellent way to build strength without the need for expensive gym memberships or equipment. They can be done anywhere, making them perfect for busy professionals or those looking to work out from home. Below is a list of the 10 best bodyweight workouts that can help you enhance your strength effectively.

1. Push-Ups

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 7 calories per minute

| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-12 | 30-60 sec rest between sets |

Description: Push-ups target the chest, shoulders, and triceps. Start in a plank position and lower your body until your chest nearly touches the ground. Push back up to the starting position.

2. Squats

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30-60 sec rest between sets |

Description: Stand with your feet shoulder-width apart, lower your hips back and down as if sitting in a chair, and return to standing. Squats strengthen the legs and core.

3. Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 4 calories per minute

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

Description: Hold a plank position, keeping your body in a straight line from head to heels. This exercise is excellent for core stability and overall strength.

4. Lunges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 6 calories per minute

| Sets | Reps (per leg) | Duration | |------|----------------|----------| | 3 | 10-12 | 30-60 sec rest between sets |

Description: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Alternate legs to target the quadriceps and glutes.

5. Burpees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30-60 sec rest between sets |

Description: Start in a standing position, drop into a squat, kick your feet back into a plank, return to a squat, and jump up. This full-body workout increases strength and cardiovascular fitness.

6. Tricep Dips

Equipment Needed: A sturdy chair or bench
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 5 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30-60 sec rest between sets |

Description: Sit on the edge of a chair, place your hands beside your hips, and lower your body by bending your elbows, then push back up. This targets the triceps effectively.

7. Mountain Climbers

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8 calories per minute

| Sets | Duration | |------|----------| | 3 | 30-45 sec |

Description: Start in a plank position and quickly drive your knees toward your chest alternately. This exercise engages multiple muscle groups while boosting heart rate.

8. Glute Bridges

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 4 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30-60 sec rest between sets |

Description: Lie on your back with knees bent and feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes at the top. This strengthens the glutes and lower back.

9. Side Plank

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 3 calories per minute

| Sets | Duration (per side) | |------|---------------------| | 3 | 20-30 sec |

Description: Lie on your side, propped up on your elbow, and lift your hips off the ground, keeping your body in a straight line. This targets the obliques and enhances core strength.

10. Bicycle Crunches

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 6 calories per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30-60 sec rest between sets |

Description: Lie on your back, lift your legs and shoulders off the ground, and alternate touching your elbows to the opposite knee. This exercise effectively targets the abdominal muscles.

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Incorporating these bodyweight workouts into your routine can significantly enhance your strength and fitness levels. For those looking for a more personalized approach, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you develop a customized workout plan that fits your lifestyle, and our services are HSA/FSA approved for eligible expenses.