Best 10 Home Workouts with No Equipment (Updated December 2025)

Home workouts have become increasingly popular, especially in 2025, as more people seek convenient ways to stay fit without the need for expensive gym memberships or equipment. Here, we present the best 10 bodyweight workouts that require no equipment, designed to help you build strength, improve flexibility, and boost your cardiovascular health.

1. Bodyweight Squats

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~100
• Difficulty Level: Easy

Demonstration: Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to standing.

2. Push-Ups

• Sets: 3
• Reps: 10-15
• Duration: 8 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate

Demonstration: Start in a plank position. Lower your body until your chest nearly touches the floor, then push back up.

3. Plank

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~50
• Difficulty Level: Intermediate

Demonstration: Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels.

4. Burpees

• Sets: 3
• Reps: 10-12
• Duration: 12 minutes
• Calories Burned: ~120
• Difficulty Level: Advanced

Demonstration: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

5. Mountain Climbers

• Sets: 3
• Duration: 30-45 seconds
• Calories Burned: ~90
• Difficulty Level: Intermediate

Demonstration: Start in a plank position. Quickly bring one knee towards your chest, then switch legs in a running motion.

6. Glute Bridges

• Sets: 3
• Reps: 15-20
• Duration: 10 minutes
• Calories Burned: ~70
• Difficulty Level: Easy

Demonstration: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes, and lower back down.

7. Lunges

• Sets: 3
• Reps: 10-15 per leg
• Duration: 12 minutes
• Calories Burned: ~100
• Difficulty Level: Intermediate

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

8. High Knees

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: ~100
• Difficulty Level: Intermediate

Demonstration: Stand in place and run, bringing your knees up to hip level as quickly as possible.

9. Tricep Dips (using a chair)

• Sets: 3
• Reps: 10-15
• Duration: 10 minutes
• Calories Burned: ~80
• Difficulty Level: Intermediate

Demonstration: With your hands on the edge of a chair, lower your body by bending your elbows, then push back up.

10. Side Plank

• Sets: 3
• Duration: 30-45 seconds on each side
• Calories Burned: ~50
• Difficulty Level: Intermediate

Demonstration: Lie on your side, lift your body on one forearm, keeping your body in a straight line.

Comparison Table of Home Workouts

| Workout | Sets | Reps/Duration | Difficulty Level | Calories Burned | |------------------|------|-------------------|------------------|------------------| | Bodyweight Squats| 3 | 15-20 | Easy | ~100 | | Push-Ups | 3 | 10-15 | Intermediate | ~80 | | Plank | 3 | 30-60 seconds | Intermediate | ~50 | | Burpees | 3 | 10-12 | Advanced | ~120 | | Mountain Climbers| 3 | 30-45 seconds | Intermediate | ~90 | | Glute Bridges | 3 | 15-20 | Easy | ~70 | | Lunges | 3 | 10-15 per leg | Intermediate | ~100 | | High Knees | 3 | 30-60 seconds | Intermediate | ~100 | | Tricep Dips | 3 | 10-15 | Intermediate | ~80 | | Side Plank | 3 | 30-45 seconds/side| Intermediate | ~50 |

These workouts can easily fit into your busy schedule, and the best part is that they require no equipment! If you're looking for further guidance or personalized training that fits your specific needs, consider HipTrain. With certified personal trainers offering live 1-on-1 video sessions, you can receive tailored workouts that suit your fitness level and goals—all at affordable prices. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.