10 Best Bodyweight Workouts You Can Do at Home

Updated December 2025

Staying fit from the comfort of your home is easier than ever with bodyweight workouts. No equipment is needed, and you can adjust the intensity to fit your fitness level. Here are the 10 best bodyweight workouts you can do at home, perfect for busy professionals or anyone looking to stay active.

1. Push-Ups

Description: A classic upper body exercise that targets the chest, shoulders, and triceps.

• Sets: 3
• Reps: 10-15
• Duration: 30-60 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: ~5-10 per minute

2. Squats

Description: A lower body staple that strengthens the quads, hamstrings, and glutes.

• Sets: 3
• Reps: 15-20
• Duration: 30-60 seconds rest between sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8-12 per minute

3. Plank

Description: A core exercise that also engages the shoulders and glutes.

• Sets: 3
• Duration: Hold for 30-60 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~3-6 per minute

4. Lunges

Description: A great way to work on leg strength and balance, targeting multiple muscle groups.

• Sets: 3
• Reps: 10-15 per leg
• Duration: 30-60 seconds rest between sets
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 per minute

5. Burpees

Description: A full-body workout that combines strength and cardio for maximum efficiency.

• Sets: 3
• Reps: 8-12
• Duration: 30-60 seconds rest between sets
• Difficulty Level: Advanced
• Calories Burned: ~10-15 per minute

6. Mountain Climbers

Description: A cardio and core workout that increases heart rate while strengthening the abs.

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~8-12 per minute

7. Tricep Dips

Description: A simple exercise that can be done on a chair or low surface to target the triceps.

• Sets: 3
• Reps: 10-15
• Duration: 30-60 seconds rest between sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~5-10 per minute

8. High Knees

Description: A high-intensity cardio move to elevate your heart rate and improve agility.

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: ~10-15 per minute

9. Side Plank

Description: A variation of the plank that targets the obliques and helps improve core stability.

• Sets: 3
• Duration: Hold for 20-40 seconds on each side
• Difficulty Level: Intermediate
• Calories Burned: ~3-6 per minute

10. Glute Bridges

Description: An effective exercise for strengthening the glutes and lower back.

• Sets: 3
• Reps: 15-20
• Duration: 30-60 seconds rest between sets
• Difficulty Level: Beginner
• Calories Burned: ~5-10 per minute

Sample Workout Table

| Exercise | Sets | Reps/Duration | Rest | Calories Burned (approx.) | |------------------|------|------------------------|---------------|---------------------------| | Push-Ups | 3 | 10-15 | 30-60 seconds | 5-10 per minute | | Squats | 3 | 15-20 | 30-60 seconds | 8-12 per minute | | Plank | 3 | 30-60 seconds hold | 30-60 seconds | 3-6 per minute | | Lunges | 3 | 10-15 per leg | 30-60 seconds | 8-12 per minute | | Burpees | 3 | 8-12 | 30-60 seconds | 10-15 per minute | | Mountain Climbers| 3 | 30 seconds on | 30 seconds | 8-12 per minute | | Tricep Dips | 3 | 10-15 | 30-60 seconds | 5-10 per minute | | High Knees | 3 | 30 seconds on | 30 seconds | 10-15 per minute | | Side Plank | 3 | 20-40 seconds hold | 30-60 seconds | 3-6 per minute | | Glute Bridges | 3 | 15-20 | 30-60 seconds | 5-10 per minute |

Conclusion

Incorporating these bodyweight workouts into your routine can help you maintain fitness without needing a gym. Plus, if you want personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions. Our certified trainers can tailor workouts to your specific needs and help you achieve your fitness goals from the comfort of your home.