10 Best Equipment-Free Workouts You Can Do at Home

Updated January 2026

Staying fit at home has never been easier, especially with the rise of effective equipment-free workouts. Whether you're a beginner or an advanced fitness enthusiast, these workouts can help you achieve your fitness goals without the need for any equipment. Here are the 10 best equipment-free workouts you can do at home.

1. Bodyweight Squats

Sets: 3
Reps: 15-20
Duration: 15 minutes
Difficulty Level: Easy
Calories Burned: ~100

Description: Stand with your feet shoulder-width apart, lower your body by bending your knees while keeping your chest up, and return to standing.

2. Push-Ups

Sets: 3
Reps: 10-15
Duration: 10 minutes
Difficulty Level: Moderate
Calories Burned: ~70

Description: Begin in a plank position, lower your body until your chest is just above the ground, then push back up.

3. Plank

Sets: 3
Duration: 30-60 seconds each
Difficulty Level: Moderate
Calories Burned: ~40

Description: Lie face down, lift your body onto your forearms and toes, keeping a straight line from head to heels.

4. Lunges

Sets: 3
Reps: 10-15 per leg
Duration: 15 minutes
Difficulty Level: Moderate
Calories Burned: ~80

Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle, and return to standing.

5. Burpees

Sets: 3
Reps: 8-12
Duration: 10 minutes
Difficulty Level: Hard
Calories Burned: ~150

Description: From a standing position, squat down, kick your feet back into a plank, return to squat, and jump up explosively.

6. Mountain Climbers

Sets: 3
Duration: 30-45 seconds
Difficulty Level: Moderate
Calories Burned: ~50

Description: Start in a plank position and alternate bringing your knees to your chest quickly.

7. Glute Bridges

Sets: 3
Reps: 15-20
Duration: 15 minutes
Difficulty Level: Easy
Calories Burned: ~60

Description: Lie on your back with knees bent, lift your hips towards the ceiling, and squeeze your glutes at the top.

8. High Knees

Sets: 3
Duration: 30 seconds
Difficulty Level: Moderate
Calories Burned: ~80

Description: Stand in place and run while bringing your knees up to your chest as high as possible.

9. Wall Sit

Sets: 3
Duration: 30-60 seconds
Difficulty Level: Easy
Calories Burned: ~30

Description: Lean against a wall with your back and slide down until your knees are at a 90-degree angle, holding the position.

10. Side Plank

Sets: 3
Duration: 30 seconds per side
Difficulty Level: Moderate
Calories Burned: ~40

Description: Lie on your side, lift your body onto one forearm and the side of your foot, keeping your body straight.

Workout Summary Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |------------------|------|-----------------------|------------------|------------------| | Bodyweight Squats| 3 | 15-20 reps | Easy | ~100 | | Push-Ups | 3 | 10-15 reps | Moderate | ~70 | | Plank | 3 | 30-60 seconds | Moderate | ~40 | | Lunges | 3 | 10-15 per leg | Moderate | ~80 | | Burpees | 3 | 8-12 reps | Hard | ~150 | | Mountain Climbers| 3 | 30-45 seconds | Moderate | ~50 | | Glute Bridges | 3 | 15-20 reps | Easy | ~60 | | High Knees | 3 | 30 seconds | Moderate | ~80 | | Wall Sit | 3 | 30-60 seconds | Easy | ~30 | | Side Plank | 3 | 30 seconds per side | Moderate | ~40 |

These workouts are perfect for anyone looking to stay fit at home without the need for expensive equipment or gym memberships. If you're seeking personalized guidance, consider HipTrain for affordable live 1-on-1 personal training. Our certified trainers can help you maximize your workouts right from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.