Best 10 Home Workouts with No Equipment for 2025

Updated January 2026

Staying fit at home has never been more accessible, especially with the rise of bodyweight exercises that require no equipment. Whether you're a beginner or a seasoned athlete, these workouts can be tailored to suit your fitness level, making them perfect for anyone looking to get in shape without the hassle of a gym. Here are the Best 10 Home Workouts with No Equipment for 2025.

1. Bodyweight Squats

Reps: 15-20
Sets: 3
Duration: 5-10 minutes
Calories Burned: 50-70
Difficulty Level: Beginner
Description: Stand with feet shoulder-width apart and lower your body as if sitting back into a chair. Keep your chest up and knees over your toes.

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2. Push-Ups

Reps: 10-15
Sets: 3
Duration: 5-10 minutes
Calories Burned: 30-50
Difficulty Level: Intermediate
Description: Start in a plank position, lower your body until your chest almost touches the floor, then push back up. Modify by dropping to your knees if needed.

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3. Plank

Duration: 30-60 seconds
Sets: 3
Calories Burned: 20-40
Difficulty Level: Intermediate
Description: Lie face down, then lift your body on your forearms and toes, keeping a straight line from head to heels. Engage your core.

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4. Lunges

Reps: 10-15 per leg
Sets: 3
Duration: 5-10 minutes
Calories Burned: 50-80
Difficulty Level: Intermediate
Description: Step forward with one leg, lowering your hips until both knees are at about a 90-degree angle. Alternate legs.

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5. Mountain Climbers

Duration: 30-60 seconds
Sets: 3
Calories Burned: 30-50
Difficulty Level: Advanced
Description: Start in a plank position, quickly bring one knee to your chest, then switch legs in a running motion.

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6. Burpees

Reps: 8-12
Sets: 3
Duration: 5-10 minutes
Calories Burned: 50-100
Difficulty Level: Advanced
Description: From a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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7. High Knees

Duration: 30-60 seconds
Sets: 3
Calories Burned: 40-70
Difficulty Level: Intermediate
Description: Stand in place and jog, bringing your knees up to hip level as quickly as possible.

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8. Glute Bridges

Reps: 15-20
Sets: 3
Duration: 5-10 minutes
Calories Burned: 30-50
Difficulty Level: Beginner
Description: Lie on your back with knees bent, feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top.

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9. Side Plank

Duration: 20-40 seconds per side
Sets: 3
Calories Burned: 20-40
Difficulty Level: Intermediate
Description: Lie on your side, lift your body on one forearm and the side of your foot, keeping your body in a straight line.

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10. Jumping Jacks

Duration: 30-60 seconds
Sets: 3
Calories Burned: 30-50
Difficulty Level: Beginner
Description: Stand with feet together, jump while spreading your legs and raising your arms overhead, then return to the starting position.

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Summary Table of Home Workouts

| Exercise | Reps/Duration | Sets | Difficulty Level | Calories Burned | |---------------------|----------------------|------|------------------|------------------| | Bodyweight Squats | 15-20 | 3 | Beginner | 50-70 | | Push-Ups | 10-15 | 3 | Intermediate | 30-50 | | Plank | 30-60 seconds | 3 | Intermediate | 20-40 | | Lunges | 10-15 per leg | 3 | Intermediate | 50-80 | | Mountain Climbers | 30-60 seconds | 3 | Advanced | 30-50 | | Burpees | 8-12 | 3 | Advanced | 50-100 | | High Knees | 30-60 seconds | 3 | Intermediate | 40-70 | | Glute Bridges | 15-20 | 3 | Beginner | 30-50 | | Side Plank | 20-40 seconds/side | 3 | Intermediate | 20-40 | | Jumping Jacks | 30-60 seconds | 3 | Beginner | 30-50 |

These workouts are not only effective but also fit seamlessly into a busy lifestyle, eliminating the need for expensive gym memberships. If you're looking for personalized guidance, consider trying HipTrain, which offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. Plus, HipTrain services are HSA/FSA approved, making it easier to invest in your health.