Best 10 Home Workouts Without Equipment for 2025

Updated January 2026

In 2025, staying fit at home has never been easier, especially with the rise of bodyweight exercises that require no equipment. Whether you're a beginner or an advanced fitness enthusiast, these workouts can help you achieve your fitness goals from the comfort of your living room. Here are the best 10 home workouts without equipment that you can incorporate into your routine this year.

1. Bodyweight Squats

• Reps: 15-20
• Sets: 3
• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 100-150

How to Perform: Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and return to standing.

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2. Push-Ups

• Reps: 10-15
• Sets: 3
• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 90-120

How to Perform: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

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3. Plank

• Reps: Hold for 30-60 seconds
• Sets: 3
• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70

How to Perform: Lie face down and lift your body on your forearms and toes, maintaining a straight line from head to heels.

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4. Jumping Jacks

• Reps: 30-50
• Sets: 3
• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 100-150

How to Perform: Stand with feet together, jump while spreading your legs and arms, then return to the starting position.

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5. Lunges

• Reps: 10-15 (each leg)
• Sets: 3
• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 80-120

How to Perform: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

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6. Bicycle Crunches

• Reps: 15-20
• Sets: 3
• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 70-100

How to Perform: Lie on your back, lift your legs, and alternate bringing your knees toward your chest while twisting your torso.

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7. Burpees

• Reps: 10-15
• Sets: 3
• Duration: 10 minutes
• Difficulty Level: Advanced
• Calories Burned: 150-200

How to Perform: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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8. Mountain Climbers

• Reps: 30-50 (alternating)
• Sets: 3
• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 80-120

How to Perform: Start in a plank position, drive one knee toward your chest, then switch legs quickly.

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9. Glute Bridges

• Reps: 15-20
• Sets: 3
• Duration: 8 minutes
• Difficulty Level: Beginner
• Calories Burned: 50-70

How to Perform: Lie on your back with knees bent, feet flat on the floor, lift your hips to form a straight line from shoulders to knees.

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10. High Knees

• Reps: 30-50
• Sets: 3
• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 100-150

How to Perform: Stand with feet hip-width apart, run in place while bringing your knees up to hip level.

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Quick Reference Workout Table

| Exercise | Reps | Sets | Duration | Difficulty Level | Calories Burned | |--------------------|---------------|------|-------------|------------------|------------------| | Bodyweight Squats | 15-20 | 3 | 10 min | Beginner | 100-150 | | Push-Ups | 10-15 | 3 | 8 min | Intermediate | 90-120 | | Plank | 30-60 sec | 3 | 5 min | Intermediate | 50-70 | | Jumping Jacks | 30-50 | 3 | 5 min | Beginner | 100-150 | | Lunges | 10-15/leg | 3 | 10 min | Intermediate | 80-120 | | Bicycle Crunches | 15-20 | 3 | 8 min | Intermediate | 70-100 | | Burpees | 10-15 | 3 | 10 min | Advanced | 150-200 | | Mountain Climbers | 30-50 | 3 | 5 min | Intermediate | 80-120 | | Glute Bridges | 15-20 | 3 | 8 min | Beginner | 50-70 | | High Knees | 30-50 | 3 | 5 min | Beginner | 100-150 |

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