Best 10 Bodyweight Home Workouts for All Fitness Levels 2025

Updated December 2025

Bodyweight workouts are a fantastic way to build strength, endurance, and flexibility without the need for expensive gym memberships or equipment. Whether you’re a beginner or a seasoned fitness enthusiast, these workouts can be tailored to suit your fitness level. Here are the best 10 bodyweight home workouts for all fitness levels that you can start today!

1. Push-Up Variations

Difficulty Level: Beginner to Advanced
Calories Burned: 5-10 per minute
Equipment Needed: None

| Variation | Sets | Reps | |-------------------|------|-----------| | Standard Push-Up | 3 | 10-15 | | Knee Push-Up | 3 | 8-12 | | Decline Push-Up | 3 | 6-10 | | Diamond Push-Up | 3 | 6-10 |

Tip: Maintain a straight line from head to heels. Engage your core throughout the movement.

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2. Bodyweight Squats

Difficulty Level: Beginner
Calories Burned: 8-12 per minute
Equipment Needed: None

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 15-20 | 30 seconds|

Tip: Keep your chest up and push through your heels to engage your glutes effectively.

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3. Plank Series

Difficulty Level: Intermediate
Calories Burned: 4-8 per minute
Equipment Needed: None

| Variation | Sets | Duration | |--------------------|------|-----------| | Standard Plank | 3 | 30-60 sec | | Side Plank | 3 | 20-30 sec each side| | Plank to Push-Up | 3 | 8-10 |

Tip: Keep your body in a straight line from head to heels. Avoid sagging hips.

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4. Lunges

Difficulty Level: Intermediate
Calories Burned: 8-12 per minute
Equipment Needed: None

| Sets | Reps | |------|-------| | 3 | 10-15 per leg|

Tip: Ensure your front knee does not go past your toes to prevent injury.

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5. Burpees

Difficulty Level: Advanced
Calories Burned: 10-15 per minute
Equipment Needed: None

| Sets | Reps | Duration | |------|-------|-----------| | 3 | 8-12 | 1 minute |

Tip: Focus on explosive movements to maximize your heart rate and calorie burn.

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6. Mountain Climbers

Difficulty Level: Intermediate
Calories Burned: 8-12 per minute
Equipment Needed: None

| Sets | Duration | |------|-----------| | 3 | 30-45 sec |

Tip: Keep your core tight and maintain a steady pace to enhance endurance.

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7. Glute Bridges

Difficulty Level: Beginner
Calories Burned: 5-10 per minute
Equipment Needed: None

| Sets | Reps | |------|-------| | 3 | 15-20 |

Tip: Squeeze your glutes at the top of the movement for maximum effectiveness.

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8. High Knees

Difficulty Level: Intermediate
Calories Burned: 10-15 per minute
Equipment Needed: None

| Sets | Duration | |------|-----------| | 3 | 30 sec |

Tip: Drive your knees up towards your chest for a more intense workout.

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9. Tricep Dips

Difficulty Level: Intermediate
Calories Burned: 5-10 per minute
Equipment Needed: Chair or sturdy surface

| Sets | Reps | |------|-------| | 3 | 8-12 |

Tip: Keep your elbows close to your body to effectively target your triceps.

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10. Yoga Flow

Difficulty Level: Beginner to Advanced
Calories Burned: 3-6 per minute
Equipment Needed: Yoga mat (optional)

| Duration | Style | |-----------|---------| | 20-30 min | Vinyasa / Hatha |

Tip: Focus on your breathing and form to enhance flexibility and relaxation.

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These bodyweight workouts can be done at home, making them perfect for busy professionals looking to stay fit. If you want to take your fitness journey to the next level, consider HipTrain for affordable live 1-on-1 personal training. Our certified trainers can create a personalized plan to help you achieve your goals, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!