Best 10 Equipment-Free Home Workouts for Beginners 2025

Updated January 2026

Starting your fitness journey can be daunting, especially if you're new to working out. Fortunately, there are plenty of effective equipment-free workouts that you can do right from the comfort of your home. Here are the best 10 beginner-friendly workouts that require no equipment, allowing you to build strength, improve your endurance, and boost your overall fitness without the need for a gym.

1. Bodyweight Squats

Difficulty Level: Easy
Calories Burned: ~100 calories in 30 minutes
Reps/Sets: 3 sets of 12-15 reps

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Bodyweight Squats | 3 | 12-15 | 30 sec rest|

How to Do It:

Stand with your feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up and knees over your toes. Return to standing.

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2. Push-Ups

Difficulty Level: Moderate
Calories Burned: ~100 calories in 30 minutes
Reps/Sets: 3 sets of 8-12 reps

| Exercise | Sets | Reps | Duration | |----------|------|-------|----------| | Push-Ups | 3 | 8-12 | 30 sec rest|

How to Do It:

Start in a plank position with your arms straight. Lower your body until your chest nearly touches the floor, then push back up. Modify by dropping to your knees if needed.

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3. Plank

Difficulty Level: Easy
Calories Burned: ~80 calories in 30 minutes
Duration: 3 sets of 20-30 seconds

| Exercise | Sets | Duration | Rest | |----------|------|----------|----------| | Plank | 3 | 20-30 sec| 30 sec |

How to Do It:

Lie face down, then lift your body off the ground with your forearms and toes. Keep your body in a straight line from head to heels.

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4. Lunges

Difficulty Level: Moderate
Calories Burned: ~120 calories in 30 minutes
Reps/Sets: 3 sets of 10-12 reps per leg

| Exercise | Sets | Reps | Duration | |----------|------|----------|----------| | Lunges | 3 | 10-12 per leg | 30 sec rest|

How to Do It:

Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and switch legs.

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5. Glute Bridges

Difficulty Level: Easy
Calories Burned: ~70 calories in 30 minutes
Reps/Sets: 3 sets of 12-15 reps

| Exercise | Sets | Reps | Duration | |------------------|------|-------|----------| | Glute Bridges | 3 | 12-15 | 30 sec rest|

How to Do It:

Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.

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6. Mountain Climbers

Difficulty Level: Moderate
Calories Burned: ~150 calories in 30 minutes
Duration: 3 sets of 30 seconds

| Exercise | Sets | Duration | Rest | |--------------------|------|----------|----------| | Mountain Climbers | 3 | 30 sec | 30 sec |

How to Do It:

Start in a plank position. Quickly drive your knees to your chest alternately, as if running in place.

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7. Bicycle Crunches

Difficulty Level: Easy
Calories Burned: ~90 calories in 30 minutes
Reps/Sets: 3 sets of 15-20 reps

| Exercise | Sets | Reps | Duration | |---------------------|------|-------|----------| | Bicycle Crunches | 3 | 15-20 | 30 sec rest|

How to Do It:

Lie on your back, lift your legs, and alternate bringing your knees to your chest while twisting your torso to touch your elbow to the opposite knee.

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8. High Knees

Difficulty Level: Moderate
Calories Burned: ~130 calories in 30 minutes
Duration: 3 sets of 30 seconds

| Exercise | Sets | Duration | Rest | |-----------|------|----------|----------| | High Knees| 3 | 30 sec | 30 sec |

How to Do It:

Run in place while bringing your knees up to hip level. Keep your core engaged and maintain a brisk pace.

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9. Side Lunges

Difficulty Level: Moderate
Calories Burned: ~120 calories in 30 minutes
Reps/Sets: 3 sets of 10-12 reps per side

| Exercise | Sets | Reps | Duration | |------------|------|----------|----------| | Side Lunges| 3 | 10-12 per side | 30 sec rest|

How to Do It:

Step out to the side with one leg, bending that knee while keeping the other leg straight. Push back to the center and switch sides.

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10. Wall Sit

Difficulty Level: Easy
Calories Burned: ~50 calories in 30 minutes
Duration: 3 sets of 20-30 seconds

| Exercise | Sets | Duration | Rest | |----------|------|----------|----------| | Wall Sit | 3 | 20-30 sec| 30 sec |

How to Do It:

Lean against a wall with your back and slide down until your knees are at a right angle. Hold the position.

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Incorporating these equipment-free workouts into your routine can help you build a solid fitness foundation. For personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can create a workout plan tailored to your needs, ensuring you stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, making fitness more accessible for everyone.