Best 10 Bodyweight Workout Routines for Home Fitness

Updated December 2025

Bodyweight workouts are an excellent way to stay fit from the comfort of your home, requiring no equipment and offering a variety of routines to suit all fitness levels. In this article, we’ll explore the best 10 bodyweight workout routines that can help you build strength, improve endurance, and enhance flexibility. Let's dive in!

1. Full-Body Blast

Description: A comprehensive workout targeting all major muscle groups.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Push-Ups | 10-15| 3 | 30 sec | | Squats | 15-20| 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Jumping Jacks | 30 | 3 | 30 sec | | Lunges | 10-15 (each leg)| 3 | 30 sec |

Calories Burned: Approximately 200-250 per session
Difficulty Level: Intermediate

2. Core Strength Circuit

Description: Focuses on core stability and strength.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Bicycle Crunches | 15-20| 3 | 30 sec | | Mountain Climbers| 30 | 3 | 30 sec | | Russian Twists | 15-20| 3 | 30 sec | | Side Plank | 20 sec (each side)| 3 | 30 sec |

Calories Burned: Approximately 150-200 per session
Difficulty Level: Beginner to Intermediate

3. Lower Body Sculpt

Description: Targets glutes, quads, and hamstrings.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Squats | 15-20| 4 | 30 sec | | Glute Bridges | 15-20| 4 | 30 sec | | Side Lunges | 10-15 (each leg)| 4 | 30 sec | | Calf Raises | 15-20| 4 | 30 sec |

Calories Burned: Approximately 180-230 per session
Difficulty Level: Beginner

4. Upper Body Strength

Description: A routine focusing on arms, chest, and back.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Push-Ups | 10-15| 4 | 30 sec | | Tricep Dips | 10-15| 4 | 30 sec | | Plank to Push-Up | 8-12 | 3 | 30 sec | | Wall Push-Ups | 15-20| 3 | 30 sec |

Calories Burned: Approximately 200-250 per session
Difficulty Level: Intermediate

5. HIIT Bodyweight Workout

Description: High-Intensity Interval Training to boost metabolism.

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

Calories Burned: Approximately 300-400 per session
Difficulty Level: Advanced

6. Flexibility and Mobility

Description: A routine focused on stretching and mobility.

| Exercise | Duration | Sets | |------------------|----------|------| | Cat-Cow Stretch | 30 sec | 3 | | Forward Bend | 30 sec | 3 | | Butterfly Stretch | 30 sec | 3 | | Child's Pose | 30 sec | 3 |

Calories Burned: Approximately 100-150 per session
Difficulty Level: All Levels

7. Cardio Burnout

Description: A cardio-focused routine to get your heart rate up.

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 1 min | 3 | | High Knees | 1 min | 3 | | Butt Kicks | 1 min | 3 | | Rest | 1 min | 3 |

Calories Burned: Approximately 250-300 per session
Difficulty Level: Intermediate

8. Tabata Workout

Description: A 4-minute high-intensity workout that can be repeated.

| Exercise | Duration | Sets | |------------------|----------|------| | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 | | Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

Calories Burned: Approximately 200-300 per session
Difficulty Level: Advanced

9. Active Recovery Routine

Description: Gentle exercises for recovery days.

| Exercise | Duration | Sets | |------------------|----------|------| | Walking Lunges | 1 min | 2 | | Arm Circles | 1 min | 2 | | Gentle Yoga Poses| 3 min | 1 |

Calories Burned: Approximately 50-100 per session
Difficulty Level: All Levels

10. Family Fitness Fun

Description: Engage the whole family in a workout.

| Exercise | Duration | Sets | |------------------|----------|------| | Family Relay Races| 5 min | 3 | | Balloon Volleyball| 10 min | 1 | | Freeze Dance | 5 min | 3 |

Calories Burned: Approximately 150-200 per session
Difficulty Level: All Levels

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These bodyweight workouts are perfect for anyone looking to improve their fitness without the need for equipment. For personalized guidance and to elevate your home fitness routine, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these workouts to your specific needs and goals, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!