Best 10 Bodyweight Workouts for Effective Home Workouts 2025

Updated December 2025

Home workouts have gained immense popularity, especially with the rise of flexible schedules and the need for effective fitness solutions. Bodyweight workouts are a fantastic way to build strength, endurance, and flexibility without the need for equipment. Here, we present the best 10 bodyweight workouts for effective home workouts in 2025.

1. Push-Ups

Difficulty Level: Easy to Moderate
Calories Burned: 100-150 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Tips:

• Keep your body straight from head to heels.
• Lower your body until your chest nearly touches the floor.

2. Squats

Difficulty Level: Easy
Calories Burned: 150-200 per 30 minutes
Equipment Needed: None

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

Tips:

• Keep your feet shoulder-width apart.
• Push through your heels as you rise.

3. Plank

Difficulty Level: Moderate
Calories Burned: 80-120 per 30 minutes
Equipment Needed: None

| Sets | Duration | Rest | |------|----------|--------| | 3 | 30-60 sec| 30 sec |

Tips:

• Ensure your body forms a straight line from head to heels.
• Engage your core and glutes.

4. Lunges

Difficulty Level: Moderate
Calories Burned: 150-200 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 per leg| 30 sec|

Tips:

• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

5. Burpees

Difficulty Level: Hard
Calories Burned: 200-300 per 30 minutes
Equipment Needed: None

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

Tips:

• Start in a standing position, drop into a squat, kick your feet back, and return to squat before jumping up.

6. Mountain Climbers

Difficulty Level: Moderate
Calories Burned: 150-250 per 30 minutes
Equipment Needed: None

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

Tips:

• Keep your hands under your shoulders and drive your knees towards your chest alternately.

7. Glute Bridges

Difficulty Level: Easy
Calories Burned: 100-150 per 30 minutes
Equipment Needed: None

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

Tips:

• Lie on your back, feet flat, hip-width apart. Raise your hips towards the ceiling.

8. Tricep Dips

Difficulty Level: Moderate
Calories Burned: 100-150 per 30 minutes
Equipment Needed: A chair or bench

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec |

Tips:

• Keep your elbows close to your body as you lower and raise yourself.

9. High Knees

Difficulty Level: Moderate
Calories Burned: 200-300 per 30 minutes
Equipment Needed: None

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

Tips:

• Run in place while lifting your knees as high as possible.

10. Side Plank

Difficulty Level: Moderate
Calories Burned: 80-120 per 30 minutes
Equipment Needed: None

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

Tips:

• Stack your feet and keep your body in a straight line.

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Incorporating these bodyweight workouts into your home fitness routine can yield significant results without the need for expensive gym memberships or equipment. For personalized guidance, consider HipTrain, which offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.