10 Best Equipment-Free Home Workouts for Beginners 2025

Updated December 2025

Starting your fitness journey can be daunting, especially for beginners. However, you don't need fancy equipment or a gym membership to get fit. Here are the 10 best equipment-free home workouts that are perfect for beginners. These exercises are designed to help you build strength, improve flexibility, and boost overall fitness—all from the comfort of your home.

1. Bodyweight Squats

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~50
• Difficulty Level: Easy
• Description: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

2. Push-Ups

• Reps: 5-10 (knee push-ups for beginners)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~30
• Difficulty Level: Easy to Moderate
• Description: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Duration: 20-30 seconds
• Sets: 3
• Calories Burned: ~25
• Difficulty Level: Easy
• Description: Lie face down, rise up onto your toes and forearms, keeping your body in a straight line from head to heels.

4. Glute Bridges

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Easy
• Description: Lie on your back with knees bent, lift your hips towards the ceiling, squeeze your glutes, and lower back down.

5. Mountain Climbers

• Reps: 10-15 (each leg)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~60
• Difficulty Level: Moderate
• Description: Begin in a plank position, alternate bringing knees toward your chest in a running motion.

6. Lunges

• Reps: 10-12 (each leg)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~50
• Difficulty Level: Easy to Moderate
• Description: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

7. Bicycle Crunches

• Reps: 10-15 (each side)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~40
• Difficulty Level: Moderate
• Description: Lie on your back, bring knees to a 90-degree angle, and alternate touching your elbows to the opposite knees.

8. Side Leg Raises

• Reps: 10-15 (each leg)
• Sets: 3
• Duration: 10 minutes
• Calories Burned: ~30
• Difficulty Level: Easy
• Description: Lie on one side, lift the top leg upwards while keeping it straight, then lower it back down.

9. High Knees

• Duration: 20-30 seconds
• Sets: 3
• Calories Burned: ~40
• Difficulty Level: Moderate
• Description: Stand in place and run, bringing your knees up towards your chest as high as possible.

10. Cool Down Stretch

• Duration: 5-10 minutes
• Calories Burned: ~15
• Difficulty Level: Easy
• Description: Perform gentle stretches for all major muscle groups to help with recovery.

| Exercise | Reps/Sets | Duration | Calories Burned | Difficulty Level | |-----------------------|-------------------------|------------------|-----------------|------------------| | Bodyweight Squats | 10-15 / 3 | 10 minutes | ~50 | Easy | | Push-Ups | 5-10 / 3 | 10 minutes | ~30 | Easy to Moderate | | Plank | 20-30 seconds / 3 | 10 minutes | ~25 | Easy | | Glute Bridges | 10-15 / 3 | 10 minutes | ~40 | Easy | | Mountain Climbers | 10-15 (each leg) / 3 | 10 minutes | ~60 | Moderate | | Lunges | 10-12 (each leg) / 3 | 10 minutes | ~50 | Easy to Moderate | | Bicycle Crunches | 10-15 (each side) / 3 | 10 minutes | ~40 | Moderate | | Side Leg Raises | 10-15 (each leg) / 3 | 10 minutes | ~30 | Easy | | High Knees | 20-30 seconds / 3 | 10 minutes | ~40 | Moderate | | Cool Down Stretch | - | 5-10 minutes | ~15 | Easy |

These workouts are not only effective but also perfect for beginners looking to build a solid foundation in fitness. If you want to elevate your home workout experience, consider trying HipTrain for personalized 1-on-1 live video personal training. Our certified trainers will guide you through customized workouts that fit your schedule and budget, making fitness more accessible than ever. Plus, our services are HSA/FSA approved for eligible expenses!