10 Best Equipment-Free Bodyweight Exercises for Home Workouts

Staying fit at home has never been easier, especially with the power of bodyweight exercises. These workouts require no equipment and can be done anywhere, making them perfect for busy schedules. In this article, we’ll explore the 10 best equipment-free bodyweight exercises that will help you build strength, improve flexibility, and enhance your overall fitness. Updated December 2025, these exercises are not only effective but also accessible for everyone.

1. Push-Ups

Difficulty Level: Medium
Calories Burned: Approx. 7 per minute

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

Tip: Keep your body in a straight line from head to heels and engage your core.

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2. Squats

Difficulty Level: Easy
Calories Burned: Approx. 5 per minute

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

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

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3. Plank

Difficulty Level: Medium
Calories Burned: Approx. 4 per minute

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

Tip: Keep your elbows directly beneath your shoulders and avoid letting your hips sag.

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4. Lunges

Difficulty Level: Medium
Calories Burned: Approx. 6 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 per leg| 30-60 sec rest|

Tip: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.

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5. Burpees

Difficulty Level: Hard
Calories Burned: Approx. 10 per minute

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 60 sec rest|

Tip: Land softly to reduce impact on your knees and keep a steady pace.

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6. Mountain Climbers

Difficulty Level: Medium
Calories Burned: Approx. 8 per minute

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

Tip: Keep your core tight and your body in a straight line as you alternate legs.

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7. Glute Bridges

Difficulty Level: Easy
Calories Burned: Approx. 5 per minute

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

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

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8. Tricep Dips (using a chair)

Difficulty Level: Medium
Calories Burned: Approx. 6 per minute

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

Tip: Keep your elbows close to your body as you lower down.

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9. High Knees

Difficulty Level: Medium
Calories Burned: Approx. 8 per minute

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

Tip: Pump your arms to increase your heart rate and maintain momentum.

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10. Side Plank

Difficulty Level: Medium
Calories Burned: Approx. 4 per minute

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

Tip: Keep your body in a straight line and your hips lifted.

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These bodyweight exercises are ideal for those looking to get fit at home without any equipment. Not only are they effective, but they also fit into any busy schedule. If you want to take your home workouts to the next level, consider personalized training sessions with HipTrain. Our certified personal trainers provide live 1-on-1 video training that’s affordable and flexible, making it easy to fit into your lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!