10 Best Equipment-Free Workouts You Can Do at Home

Updated December 2025

Staying fit at home doesn't have to be complicated or require expensive equipment. Here are the 10 best equipment-free workouts you can easily incorporate into your routine. These workouts use bodyweight exercises to enhance strength, flexibility, and endurance—all while being time-efficient and accessible.

1. Bodyweight Squats

Sets: 3
Reps: 15-20
Duration: 5 minutes
Calories Burned: Approx. 100 (per 30 minutes)
Difficulty Level: Easy

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

2. Push-Ups

Sets: 3
Reps: 10-15
Duration: 5 minutes
Calories Burned: Approx. 100 (per 30 minutes)
Difficulty Level: Intermediate

Description: Start in a plank position, lower your body until your chest almost touches the floor, then push back up. Modify by doing knee push-ups if needed.

3. Plank

Sets: 3
Duration: 30-60 seconds
Calories Burned: Approx. 80 (per 30 minutes)
Difficulty Level: Intermediate

Description: Hold a plank position with your body in a straight line from head to heels. Engage your core and avoid sagging hips.

4. Lunges

Sets: 3
Reps: 10-12 per leg
Duration: 5 minutes
Calories Burned: Approx. 100 (per 30 minutes)
Difficulty Level: Intermediate

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

5. Burpees

Sets: 3
Reps: 8-12
Duration: 5 minutes
Calories Burned: Approx. 150 (per 30 minutes)
Difficulty Level: Advanced

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

6. Mountain Climbers

Sets: 3
Duration: 30-45 seconds
Calories Burned: Approx. 120 (per 30 minutes)
Difficulty Level: Intermediate

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

7. High Knees

Sets: 3
Duration: 30 seconds
Calories Burned: Approx. 140 (per 30 minutes)
Difficulty Level: Intermediate

Description: Run in place while bringing your knees up to hip level. Pump your arms for added intensity.

8. Glute Bridges

Sets: 3
Reps: 15-20
Duration: 5 minutes
Calories Burned: Approx. 80 (per 30 minutes)
Difficulty Level: Easy

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

9. Tricep Dips (using a chair)

Sets: 3
Reps: 10-15
Duration: 5 minutes
Calories Burned: Approx. 100 (per 30 minutes)
Difficulty Level: Intermediate

Description: Sit on the edge of a chair, hands beside hips. Slide off the chair and lower your body, then push back up.

10. Yoga Flow

Duration: 10-15 minutes
Calories Burned: Approx. 100 (per 30 minutes)
Difficulty Level: Easy

Description: Incorporate sun salutations and basic poses like downward dog and warrior to improve flexibility and relaxation.

Quick Reference Workout Table

| Workout | Sets | Reps/Duration | Difficulty Level | Calories Burned | |------------------|------|-----------------------|------------------|------------------| | Bodyweight Squats| 3 | 15-20 | Easy | 100 | | Push-Ups | 3 | 10-15 | Intermediate | 100 | | Plank | 3 | 30-60 seconds | Intermediate | 80 | | Lunges | 3 | 10-12 per leg | Intermediate | 100 | | Burpees | 3 | 8-12 | Advanced | 150 | | Mountain Climbers| 3 | 30-45 seconds | Intermediate | 120 | | High Knees | 3 | 30 seconds | Intermediate | 140 | | Glute Bridges | 3 | 15-20 | Easy | 80 | | Tricep Dips | 3 | 10-15 | Intermediate | 100 | | Yoga Flow | - | 10-15 minutes | Easy | 100 |

These workouts can be tailored to fit your schedule and fitness level, making them perfect for anyone looking to stay active at home. For personalized guidance and support, consider trying HipTrain's live 1-on-1 video personal training sessions. Our certified trainers can help you get the most out of your equipment-free workouts, all at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses!