10 Best Equipment-Free Workouts for Home Fitness

Staying fit at home has never been easier, especially with the rise of bodyweight workouts that require no equipment at all. Whether you're a beginner or a seasoned athlete, these exercises can help you build strength, improve endurance, and boost your overall health. Updated January 2026, here are the 10 best equipment-free workouts for home fitness that you can incorporate into your routine today.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: 100-150
• Difficulty Level: Easy
• Equipment Needed: None

How to Perform:

Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up. Return to standing.

2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Calories Burned: 100-120
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform:

Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Duration: 30-60 seconds
• Sets: 3
• Calories Burned: 80-100
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform:

Lie face down, then lift your body off the ground, resting on your forearms and toes. Keep your body in a straight line.

4. Lunges

• Reps: 10-15 per leg
• Sets: 3
• Duration: 10 minutes
• Calories Burned: 150-200
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform:

Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.

5. Burpees

• Reps: 8-12
• Sets: 3
• Duration: 15 minutes
• Calories Burned: 150-250
• Difficulty Level: Advanced
• Equipment Needed: None

How to Perform:

From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Calories Burned: 100-150
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform:

Start in a plank position and drive your knees towards your chest alternately, maintaining a steady pace.

7. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: 80-100
• Difficulty Level: Easy
• Equipment Needed: None

How to Perform:

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

8. High Knees

• Duration: 30 seconds
• Sets: 3
• Calories Burned: 150-200
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform:

Run in place while lifting your knees as high as possible, engaging your core.

9. Side Plank

• Duration: 30 seconds per side
• Sets: 3
• Calories Burned: 50-70
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Perform:

Lie on your side, supporting your body on one forearm and the side of your foot. Keep your body straight.

10. Jumping Jacks

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Calories Burned: 100-150
• Difficulty Level: Easy
• Equipment Needed: None

How to Perform:

Stand upright, jump while spreading your legs and arms out, then return to the starting position.

Summary

These 10 equipment-free workouts are perfect for anyone looking to maintain or improve their fitness from the comfort of their home. Not only are they effective, but they also require no gym membership or expensive equipment, making them affordable options for everyone.

For those who want personalized guidance, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at a fraction of the cost of traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your fitness.