Best 10 Equipment-Free Home Workouts for 2025

Updated December 2025

Staying fit at home has never been easier, especially with the rise of equipment-free workouts. These bodyweight exercises allow you to strengthen your muscles, improve your endurance, and enhance flexibility without any special gear. Here are the Best 10 Equipment-Free Home Workouts for 2025 that you can incorporate into your fitness routine.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty: Beginner
• Description: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and push back up.

2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Calories Burned: ~80
• Difficulty: Intermediate
• Description: Start in a plank position, lower your chest to the ground, and push back up. Modify on knees if needed.

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~50
• Difficulty: Beginner to Advanced
• Description: Hold a push-up position, keeping your body in a straight line. Engage your core.

4. Lunges

• Sets: 3
• Reps: 12-15 (each leg)
• Duration: 10 minutes
• Calories Burned: ~120
• Difficulty: Intermediate
• Description: Step forward with one leg, lower your hips until both knees are bent at about a 90-degree angle.

5. Burpees

• Sets: 3
• Reps: 8-10
• Duration: 10 minutes
• Calories Burned: ~200
• Difficulty: Advanced
• Description: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

6. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~90
• Difficulty: Intermediate
• Description: From a plank position, alternate driving your knees to your chest quickly.

7. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty: Beginner
• Description: Lie on your back, bend your knees, and lift your hips towards the ceiling.

8. High Knees

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~150
• Difficulty: Intermediate
• Description: Run in place while lifting your knees as high as possible.

9. Side Plank

• Sets: 3
• Duration: 20-30 seconds (each side)
• Calories Burned: ~40
• Difficulty: Intermediate
• Description: Lie on your side, lift your body off the ground, and hold your weight on one arm.

10. Jumping Jacks

• Sets: 3
• Duration: 1 minute
• Calories Burned: ~100
• Difficulty: Beginner
• Description: Stand upright, jump while spreading your legs and arms, then return to standing position.

Sample Workout Schedule

| Day | Workout | Duration | |--------------|---------------------------|-----------| | Monday | Bodyweight Squats & Plank | 20 mins | | Tuesday | Push-Ups & Lunges | 20 mins | | Wednesday | Burpees & Mountain Climbers| 20 mins | | Thursday | Glute Bridges & Side Plank| 20 mins | | Friday | High Knees & Jumping Jacks| 20 mins | | Saturday | Full Body Circuit | 30 mins | | Sunday | Active Recovery | 30 mins |

Final Thoughts

Incorporating these equipment-free workouts into your routine can help you achieve your fitness goals without the need for a gym membership. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live video personal training. Our certified trainers can help you tailor these workouts to your specific needs and goals. Plus, with HSA/FSA eligibility, investing in your health has never been easier.