Best 10 Bodyweight Workouts for Home Fitness 2025

Staying fit from the comfort of your home is more accessible than ever, especially with bodyweight workouts that require no equipment. Updated January 2026, here are the best 10 bodyweight workouts to help you build strength, improve flexibility, and enhance overall fitness—all without leaving your home.

1. Push-Ups

Difficulty Level: Easy to Moderate
Calories Burned: Approximately 7-10 calories/minute
Sets/Reps: 3 sets of 10-15 reps
Equipment Needed: None

How to Perform:

1. Start in a plank position with your 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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2. Squats

Difficulty Level: Easy
Calories Burned: Approximately 5-8 calories/minute
Sets/Reps: 3 sets of 15-20 reps
Equipment Needed: None

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower your body by bending your knees and pushing your hips back.
3. Keep your chest up and return to standing.

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3. Plank

Difficulty Level: Moderate
Calories Burned: Approximately 3-5 calories/minute
Duration: 30-60 seconds, 3 sets
Equipment Needed: None

How to Perform:

1. Lie face down and lift your body off the ground, balancing on your forearms and toes.
2. Keep your body in a straight line from head to heels.

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4. Lunges

Difficulty Level: Moderate
Calories Burned: Approximately 6-9 calories/minute
Sets/Reps: 3 sets of 10-12 reps per leg
Equipment Needed: None

How to Perform:

1. Stand tall and take a step forward with one leg.
2. Lower your hips until both knees are bent at about a 90-degree angle.
3. Return to standing and switch legs.

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5. Burpees

Difficulty Level: Hard
Calories Burned: Approximately 10-15 calories/minute
Sets/Reps: 3 sets of 8-12 reps
Equipment Needed: None

How to Perform:

1. Start in a standing position.
2. Drop into a squat and place your hands on the floor.
3. Kick your feet back into a plank position, perform a push-up, then jump back to the squat and explode up into a jump.

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6. Mountain Climbers

Difficulty Level: Moderate
Calories Burned: Approximately 8-12 calories/minute
Duration: 30 seconds, 3 sets
Equipment Needed: None

How to Perform:

1. Start in a plank position.
2. Drive your knees alternately towards your chest as fast as you can.

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7. Tricep Dips

Difficulty Level: Easy to Moderate
Calories Burned: Approximately 5-8 calories/minute
Sets/Reps: 3 sets of 10-15 reps
Equipment Needed: Sturdy chair or low table

How to Perform:

1. Sit on the edge of a chair with your hands beside you.
2. Slide off the edge and lower your body by bending your elbows.
3. Push back up to the starting position.

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8. Glute Bridges

Difficulty Level: Easy
Calories Burned: Approximately 4-6 calories/minute
Sets/Reps: 3 sets of 15-20 reps
Equipment Needed: None

How to Perform:

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

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9. Side Plank

Difficulty Level: Moderate
Calories Burned: Approximately 3-5 calories/minute
Duration: 20-40 seconds per side, 3 sets
Equipment Needed: None

How to Perform:

1. Lie on your side and lift your body off the ground, balancing on one forearm and the side of your foot.
2. Keep your body in a straight line.

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10. High Knees

Difficulty Level: Moderate
Calories Burned: Approximately 8-12 calories/minute
Duration: 30 seconds, 3 sets
Equipment Needed: None

How to Perform:

1. Stand tall and run in place while driving your knees up towards your chest as high as possible.

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Conclusion

Incorporating these bodyweight workouts into your home fitness routine can help you achieve your fitness goals without the need for expensive gym memberships. For personalized guidance and motivation, consider joining HipTrain, where you can access affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.