Best 15 Bodyweight Exercises for Effective Home Workouts

Updated January 2026

Bodyweight exercises are a fantastic way to stay fit from the comfort of your home. They require no equipment and can be adjusted to fit any fitness level. In this article, we will explore the best 15 bodyweight exercises that are effective for home workouts, highlighting their benefits, calorie burn, and how they can be integrated into your routine.

1. Push-Ups

• Sets/Reps: 3 sets of 10-15 reps
• Equipment: None
• Difficulty: Beginner to advanced
• Calories Burned: Approximately 7 calories per minute

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

2. Squats

• Sets/Reps: 3 sets of 15-20 reps
• Equipment: None
• Difficulty: Beginner
• Calories Burned: Approximately 5 calories per minute

How to Perform: Stand with your feet shoulder-width apart, bend your knees and lower your hips as if sitting back into a chair, then return to standing.

3. Plank

• Sets/Duration: 3 sets of 30-60 seconds
• Equipment: None
• Difficulty: Beginner to advanced
• Calories Burned: Approximately 3-5 calories per minute

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

4. Lunges

• Sets/Reps: 3 sets of 10-12 reps per leg
• Equipment: None
• Difficulty: Beginner to intermediate
• Calories Burned: Approximately 6 calories per minute

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

5. Burpees

• Sets/Reps: 3 sets of 8-12 reps
• Equipment: None
• Difficulty: Intermediate to advanced
• Calories Burned: Approximately 10 calories per minute

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

6. Mountain Climbers

• Sets/Duration: 3 sets of 30-45 seconds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: Approximately 8 calories per minute

How to Perform: Start in a plank position and alternately drive your knees toward your chest at a quick pace.

7. Tricep Dips

• Sets/Reps: 3 sets of 10-15 reps
• Equipment: Chair or sturdy surface
• Difficulty: Intermediate
• Calories Burned: Approximately 5 calories per minute

How to Perform: Sit on the edge of a chair, place your hands beside you, lower your body, and push back up.

8. Glute Bridges

• Sets/Reps: 3 sets of 15-20 reps
• Equipment: None
• Difficulty: Beginner
• Calories Burned: Approximately 4 calories per minute

How to Perform: Lie on your back with your knees bent, lift your hips toward the ceiling, and squeeze your glutes at the top.

9. Side Plank

• Sets/Duration: 3 sets of 20-30 seconds per side
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: Approximately 3 calories per minute

How to Perform: Lie on your side, lift your body off the ground with one arm, and hold the position.

10. High Knees

• Sets/Duration: 3 sets of 30 seconds
• Equipment: None
• Difficulty: Beginner to advanced
• Calories Burned: Approximately 10 calories per minute

How to Perform: Run in place while lifting your knees as high as possible.

11. Bicycle Crunches

• Sets/Reps: 3 sets of 15-20 reps per side
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: Approximately 8 calories per minute

How to Perform: Lie on your back, pedal your legs in the air while touching your elbow to the opposite knee.

12. Wall Sit

• Sets/Duration: 3 sets of 30-60 seconds
• Equipment: Wall
• Difficulty: Intermediate
• Calories Burned: Approximately 5 calories per minute

How to Perform: Slide down a wall until your thighs are parallel to the ground and hold.

13. Jumping Jacks

• Sets/Duration: 3 sets of 30-60 seconds
• Equipment: None
• Difficulty: Beginner
• Calories Burned: Approximately 8 calories per minute

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

14. Bear Crawls

• Sets/Duration: 3 sets of 30 seconds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: Approximately 6 calories per minute

How to Perform: Start on all fours and crawl forward using opposite hand and foot.

15. Skaters

• Sets/Duration: 3 sets of 30 seconds
• Equipment: None
• Difficulty: Intermediate
• Calories Burned: Approximately 8 calories per minute

How to Perform: Jump side to side landing on one foot, mimicking a skating motion.

Sample Workout Table

| Exercise | Sets | Reps/Duration | |-------------------|------|-------------------| | Push-Ups | 3 | 10-15 | | Squats | 3 | 15-20 | | Plank | 3 | 30-60 seconds | | Lunges | 3 | 10-12 per leg | | Burpees | 3 | 8-12 | | Mountain Climbers | 3 | 30-45 seconds | | Tricep Dips | 3 | 10-15 | | Glute Bridges | 3 | 15-20 | | Side Plank | 3 | 20-30 seconds | | High Knees | 3 | 30 seconds | | Bicycle Crunches | 3 | 15-20 per side | | Wall Sit | 3 | 30-60 seconds | | Jumping Jacks | 3 | 30-60 seconds | | Bear Crawls | 3 | 30 seconds | | Skaters | 3 | 30 seconds |

Conclusion

Incorporating these bodyweight exercises into your home workout routine can help you achieve your fitness goals effectively without the need for expensive gym memberships. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.