10 Best Equipment-Free Workouts for Home 2026

Updated January 2026

Staying fit at home has never been easier, thanks to the rise of equipment-free workouts. These bodyweight exercises require no gym equipment, making them perfect for anyone looking to get in shape without breaking the bank. Here are the 10 best equipment-free workouts you can do at home in 2026!

1. Push-Ups

• Reps/Sets: 3 sets of 10-15 reps
• Duration: 15 minutes
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 50 calories

Push-ups are a classic bodyweight exercise that effectively targets the chest, shoulders, and triceps.

2. Squats

• Reps/Sets: 3 sets of 15-20 reps
• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: Approximately 60 calories

Squats strengthen your legs and glutes. Keep your feet shoulder-width apart and lower your body as if sitting back into a chair.

3. Plank

• Duration: 30-60 seconds per set, 3 sets
• Difficulty: Beginner to Advanced
• Calories Burned: Approximately 40 calories

The plank is excellent for core stability. Maintain a straight line from head to heels, engaging your core throughout.

4. Lunges

• Reps/Sets: 3 sets of 10-12 reps per leg
• Duration: 15 minutes
• Difficulty: Beginner
• Calories Burned: Approximately 70 calories

Lunges work your thighs and glutes. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

5. Burpees

• Reps/Sets: 3 sets of 8-12 reps
• Duration: 15 minutes
• Difficulty: Intermediate to Advanced
• Calories Burned: Approximately 100 calories

Burpees are a full-body workout that combines squats and push-ups. They are great for building endurance and strength.

6. Mountain Climbers

• Duration: 30 seconds on, 30 seconds off; repeat for 3 sets
• Difficulty: Intermediate
• Calories Burned: Approximately 80 calories

Start in a plank position and quickly alternate bringing your knees to your chest. This exercise is fantastic for cardio and core strength.

7. High Knees

• Duration: 30 seconds on, 30 seconds off; repeat for 3 sets
• Difficulty: Beginner to Intermediate
• Calories Burned: Approximately 90 calories

High knees elevate your heart rate while working your legs. Stand in place and jog, bringing your knees up to hip level.

8. Glute Bridges

• Reps/Sets: 3 sets of 15-20 reps
• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: Approximately 50 calories

Glute bridges target the glutes and lower back. Lie on your back with knees bent, lift your hips, and squeeze your glutes at the top.

9. Bicycle Crunches

• Reps/Sets: 3 sets of 15-20 reps
• Duration: 10 minutes
• Difficulty: Intermediate
• Calories Burned: Approximately 60 calories

Bicycle crunches are effective for working the obliques. Lie on your back, alternate bringing opposite elbow to knee while pedaling your legs.

10. Yoga Sun Salutations

• Duration: 10-15 minutes
• Difficulty: All levels
• Calories Burned: Approximately 50 calories

This flowing sequence of poses is great for flexibility and relaxation. It’s a perfect way to cool down after your workout.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Calories Burned | |-------------------|------|-------------------|------------------| | Push-Ups | 3 | 10-15 | 50 | | Squats | 3 | 15-20 | 60 | | Plank | 3 | 30-60 seconds | 40 | | Lunges | 3 | 10-12 per leg | 70 | | Burpees | 3 | 8-12 | 100 | | Mountain Climbers | 3 | 30 seconds on/off | 80 | | High Knees | 3 | 30 seconds on/off | 90 | | Glute Bridges | 3 | 15-20 | 50 | | Bicycle Crunches | 3 | 15-20 | 60 | | Yoga Sun Salutations| 1 | 10-15 minutes | 50 |

These equipment-free workouts are perfect for anyone looking to enhance their fitness routine from home. For those who want personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, making it easier to stay on track with your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!