Best 10 Bodyweight Home Workouts for Beginners 2025

Updated December 2025

If you're a beginner looking to kickstart your fitness journey, bodyweight workouts are a fantastic way to build strength, flexibility, and endurance without needing a gym membership. Here’s a curated list of the best 10 bodyweight home workouts that you can easily incorporate into your routine, all while saving money and time!

1. Bodyweight Squats

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~100 calories in 30 minutes
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 15 minutes

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair.
3. Keep your chest up and knees behind toes.
4. Push through your heels to return to standing.

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2. Push-Ups

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: ~150 calories in 30 minutes
• Reps/Sets: 3 sets of 8-12 reps
• Duration: 15 minutes

How to Perform:

1. Start in a plank position with hands slightly wider than shoulder-width.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

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3. Plank

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~100 calories in 30 minutes
• Duration: 3 sets of 30 seconds
• Rest: 30 seconds between sets

How to Perform:

1. Lie face down, then lift your body on your toes and forearms.
2. Keep a straight line from head to heels.
3. Hold for the specified duration.

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4. Lunges

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~120 calories in 30 minutes
• Reps/Sets: 3 sets of 10-12 reps per leg
• Duration: 15 minutes

How to Perform:

1. Stand tall and step forward with one leg.
2. Lower your hips until both knees are bent at about a 90-degree angle.
3. Push back to the starting position and switch legs.

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5. Glute Bridges

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~80 calories in 30 minutes
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 15 minutes

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling, squeezing your glutes.
3. Lower back down to the starting position.

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6. Mountain Climbers

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~150 calories in 30 minutes
• Duration: 3 sets of 30 seconds
• Rest: 30 seconds between sets

How to Perform:

1. Start in a high plank position.
2. Drive one knee towards your chest, then quickly switch legs.
3. Continue alternating as quickly as you can.

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7. Burpees

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~200 calories in 30 minutes
• Reps/Sets: 3 sets of 8-10 reps
• Duration: 15 minutes

How to Perform:

1. Start standing, then squat down and place your hands on the floor.
2. Jump your feet back into a plank.
3. Perform a push-up, then jump your feet back to your hands and leap up.

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8. Side Plank

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~80 calories in 30 minutes
• Duration: 3 sets of 20 seconds per side
• Rest: 30 seconds between sets

How to Perform:

1. Lie on one side, with legs stacked and elbow directly beneath your shoulder.
2. Lift your hips off the ground, creating a straight line from head to heels.
3. Hold the position, then switch sides.

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9. High Knees

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~150 calories in 30 minutes
• Duration: 3 sets of 30 seconds
• Rest: 30 seconds between sets

How to Perform:

1. Stand tall and jog in place, bringing your knees up towards your chest as high as possible.
2. Pump your arms to increase intensity.

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10. Yoga Stretch

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~70 calories in 30 minutes
• Duration: 15 minutes

How to Perform:

1. Choose poses like Downward Dog, Cobra, and Child's Pose.
2. Hold each pose for 30-60 seconds, focusing on deep breathing.

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These bodyweight workouts are perfect for beginners and can be performed in the comfort of your home, making them accessible and convenient. To enhance your fitness journey, consider the benefits of personalized training.