10 Best Equipment-Free Workouts for Home Fitness

Updated January 2026

Staying fit at home doesn't have to require expensive equipment or a gym membership. Equipment-free workouts are a fantastic way to maintain your fitness levels, build strength, and improve cardiovascular health without stepping outside your door. Below, we've compiled the 10 best equipment-free workouts that you can do in the comfort of your home.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: Approximately 100
• Difficulty Level: Easy

Bodyweight squats are a foundational exercise that targets your quads, hamstrings, and glutes. Stand with feet shoulder-width apart and lower your body as if sitting back into a chair.

2. Push-Ups

• Reps: 8-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: Approximately 90
• Difficulty Level: Medium

Push-ups strengthen your chest, shoulders, and triceps. Keep your body in a straight line from head to heels, lowering yourself until your chest nearly touches the ground.

3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: Approximately 50
• Difficulty Level: Medium

The plank is excellent for core strength. Keep your body straight, resting on your forearms and toes, holding for as long as possible.

4. Lunges

• Reps: 10-15 per leg
• Sets: 3
• Duration: 15 minutes
• Calories Burned: Approximately 150
• Difficulty Level: Medium

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

5. Burpees

• Reps: 8-12
• Sets: 3
• Duration: 10 minutes
• Calories Burned: Approximately 200
• Difficulty Level: Hard

Burpees are a high-intensity exercise that combines a squat, push-up, and jump. They are great for building endurance and strength.

6. Mountain Climbers

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: Approximately 100
• Difficulty Level: Medium

In a plank position, alternate bringing your knees to your chest. This exercise boosts your heart rate while engaging your core.

7. High Knees

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: Approximately 120
• Difficulty Level: Easy

High knees are a cardio workout that also strengthens your legs. Run in place, bringing your knees up to hip level as quickly as possible.

8. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: Approximately 80
• Difficulty Level: Easy

Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top.

9. Tricep Dips (using a chair)

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: Approximately 70
• Difficulty Level: Medium

Using a sturdy chair, lower your body down by bending your elbows, then push back up. This targets your triceps effectively.

10. Yoga or Stretching Routine

• Duration: 20-30 minutes
• Calories Burned: Approximately 150
• Difficulty Level: Easy

Incorporating yoga or stretching can enhance flexibility and relaxation. Focus on deep breathing and holding poses like Downward Dog and Child’s Pose.

| Workout | Reps/Sets/Duration | Calories Burned | Difficulty Level | |-------------------|--------------------|------------------|------------------| | Bodyweight Squats | 15-20 / 3 / 10 min | 100 | Easy | | Push-Ups | 8-15 / 3 / 10 min | 90 | Medium | | Plank | 30-60 sec / 3 | 50 | Medium | | Lunges | 10-15 / 3 / 15 min | 150 | Medium | | Burpees | 8-12 / 3 / 10 min | 200 | Hard | | Mountain Climbers | 30-60 sec / 3 | 100 | Medium | | High Knees | 30-60 sec / 3 | 120 | Easy | | Glute Bridges | 15-20 / 3 / 10 min | 80 | Easy | | Tricep Dips | 10-15 / 3 / 10 min | 70 | Medium | | Yoga/Stretching | 20-30 min | 150 | Easy |

These workouts are not only effective but also require no equipment, making them perfect for home fitness. To elevate your fitness journey, consider trying HipTrain for live 1-on-1 personal training from certified trainers. With affordable pricing and flexible scheduling, you can work out at your convenience. Plus, our services are HSA/FSA approved for eligible expenses.